Mediterranean fare is known for zesty, light flavors. The following recipes are simple to make crowd pleasers. These are they recipes you’ll create again and again in your kitchen

 

Lemon Basil Shrimp and Pasta

Yield: 4 servings

Nutritional Information

Calories 397

Calories from fat 22 %

Fat 9.6 g

Sat. fat 1.5 g

Mono. fat 5.3 g

Poly. fat 1.8 g

Protein 31 g

Carbohydrate 44.9 g

Fiber 2.4 g

Cholesterol 172 mg

Iron 5.4 mg

Sodium 666 mg

Calcium 88 mg

 

Ingredients

3 quarts water

8 ounces uncooked spaghetti

1 pound shrimp, peeled and deveined

1/4 cup chopped basil

3 tablespoons capers, drained

2 tablespoons olive oil

2 tablespoons lemon juice

2 cups chopped spinach

 

Preparation

Bring water to a boil in a large pot. Add pasta and cook about 8 minutes. Add shrimp and cook additional 3 minutes or until shrimp is fully cooked. Drain and transfer mixture to a large serving bowl. Stir in basil, capers, olive oil and lemon juice. Serve on beds of spinach.

 

Chicken Souvlaki

Yield: 4 servings (serving size: 2 filled pita halves)

Nutritional Information

Calories 414

Calories from fat 30 %

Fat 13.7 g

Sat. fat 6.4 g

Mono. fat 4.7 g

Poly. fat 1.4 g

Protein 32.3 g

Carbohydrate 38 g

Fiber 2 g

Cholesterol 81 mg

Iron 2.8 mg

Sodium 595 mg

Calcium 187 mg

 

Ingredients

2 ounces feta cheese

1/2 cup plain yogurt

1 tablespoon chopped dill

1 tablespoon olive oil

1 1/4 teaspoons  minced garlic

1/2 teaspoon dried oregano

2 cups roasted chicken breast, thinly sliced

8 pita halves

1 cup shredded lettuce

1/2 cup chopped cucumber

1/2 cup chopped tomato

1/4 cup red onion, thinly sliced

 

Preparation

Combine cheese, yogurt, dill, 1 teaspoon of oil, and 1/4 teaspoon of garlic in a small bowl and stir well. Heat remaining oil in a large skillet over medium-high heat. Add remaining garlic and oregano to pan. Sauté for 20-30 seconds. Add chicken, cooking for 2-3 minutes, until thoroughly heated. Fill pita halves with chicken mixture and top with yogurt mixture, lettuce, cucumber, tomato, and onion.

 

Superfast Kofte

Yield: 4 servings (serving size: 2 filled pita halves)

 

Nutritional Information

Calories 423

Calories from fat 24 %

Fat 11.4 g

Sat. fat 4.3 g

Mono. fat 4.3 g

Poly. fat 0.9 g

Protein 31.6 g

Carbohydrate 46.7 g

Fiber 3.2 g

Cholesterol 75 mg

Iron 4.3 mg

Sodium 766 mg

Calcium 114 mg

 

Ingredients

1/2 cup onion, chopped

1/3 cup breadcrumbs

1/4 cup mint, chopped

2 tablespoons tomato paste

1/4 cup plain yogurt

1 teaspoon minced garlic

1/2 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1/4 teaspoon ground red pepper

1/8 teaspoon ground allspice

1 pound lean, ground beef

1 large egg white, lightly beaten

Cooking spray

2 medium tomatoes, sliced

8 pita halves

 

Preparation

Preheat broiler. Combine onion, breadcrumbs, mint, tomato, garlic, cumin, cinnamon, red pepper, allspice, beef, and egg whites in a large bowl and blend well. Divide mixture into 8 portions and shape patties. Place patties on a pan coated with cooking spray. Broil 4 minutes on each side for medium-rare. Fill each pita half with a tomato slice, a patty, and top with yogurt.

 

Seared Mediterranean Tuna Steaks

Yield: 4 servings (serving size: 1 tuna steak and 2/3 cup tomato mixture)

 

Nutritional Information

Calories 268

Calories from fat 28 %

Fat 8.4 g

Sat. fat 1.3 g

Mono. fat 5.3 g

Poly. fat 1.2 g

Protein 40.9 g

Carbohydrate 5.8 g

Fiber 1.4 g

Cholesterol 77 mg

Iron 2 mg

Sodium 610 mg

Calcium 48 mg

 

Ingredients

4 Yellowfin tuna steaks

1/2 teaspoon ground coriander

1/8 teaspoon black pepper

Cooking spray

1 1/2 cups tomato, chopped

1/4 cup green onion, chopped

3 tablespoons parsley, chopped

1 tablespoon capers, drained

1 tablespoon olive oil

1 tablespoon lemon juice

1/2 teaspoon minced garlic

12 chopped pitted black olives

 

Preparation

Treat large skillet with cooking spray. Heat over medium-high heat. Sprinkle coriander and pepper on tuna and place in pan. Cook about 4 minutes on each side. Combine tomato, onion, parsley, capers, olive oil, lemon juice, garlic and olives. Serve mixture over fish.

 

Garlic-Rosemary Lamb Pita

Yield: 4 servings (serving size: 3 oz. lamb, 1 pita, and 2/3 cup sauce)

 

Nutritional Information

Calories 391

Calories from fat 26 %

Fat 11.5 g

Sat. fat 3.5 g

Mono. fat 4.8 g

Poly. fat 1.5 g

Protein 32.7 g

Carbohydrate 40.8 g

Fiber 5.3 g

Cholesterol 77 mg

Iron 4.4 mg

Sodium 742 mg

Calcium 117 mg

 

Ingredients

2 teaspoons olive oil

1 tablespoon rosemary, chopped

1 teaspoon  minced garlic

1/4 teaspoon black pepper

1 pound boneless leg of lamb, cut into bite size cubes

1 1/2 cups cucumber, chopped

1 tablespoon  lemon juice

1/8 teaspoon black pepper

6 oz. yogurt

8 whole wheat pita halves

 

Preparation

Heat oil in a large nonstick skillet over a medium-high heat. Combine rosemary, garlic, pepper, and lamb, tossing to coat. Add mixture to pan and sauté 4-5 minutes. Combine cucumber, lemon juice, and yogurt. Fill pita halves with lamb mixture and drizzle with sauce with yogurt dressing.