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Yes, summer is here and it’s time to change your daily meals to something light and summery.
What is the essence of Mediterranean food?
They eat lots of fruit, vegetables, beans, seeds and whole grains.
They eat protein in a moderate way, especially in the form of poultry and fish.
They eat less red meat and even less sweets (and if they do eat sweets, they eat dried fruit and not chocolate!)
They use less salt, if flavoring, they prefer garlic, green spices, lemon.
And the most important! They use high quality extra virgin olive oil for frying, salads! Mediterranean food is all about enjoying the food!
Well stick to this and here are some simple Mediterranean style chicken dishes for summer.
Mediterranean Eggplant
Ingredients
- 1 large eggplant
- 1 tsp. salt
- 1/4 cup water
- 4 slices bacon diced
- 1 medium onion finely chopped
- 1 green pepper finely chopped
- 1/2 cup celery chopped
- 1/4 tsp. sweet basil
- 1 tsp. salt
- 1 tsp. sugar
- 1/8 tsp. pepper
- 1 1 lb. can tomatoes
- 1 cup Cheddar cheese 4 oz. shredded
- 1 cup bread crumbs cracker crumbs or stuffing mix
- Parmesan cheese
Instructions
- Peel eggplant and dice into 1/2-inch cubes.
- Add salt to water and steam until just tender, 5 to 8 minutes.
- Fry bacon until crisp and remove.
- Saute onion, green pepper and celery in bacon drippings until transparent.
- Combine eggplant, onion, green pepper, celery, crumbled bacon, seasonings, tomatoes, cheese and 3/4 cup crumbs.
- Toss lightly and pour into greased casserole. Top with remaining crumbs and bake 20 minutes at 350 F.
- Sprinkle with Parmesan cheese while hot.
Mediterranean Chicken
Ingredients
- 4 skinless chicken breast halves
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. cinnamon
- 1/2 tsp. ground cumin
- 1/2 tsp. ground ginger
- 1/4 tsp. garlic powder
- pepper
- 1/4 tsp. salt
Instructions
- Rub olive oil into chicken. Mix cinnamon, cumin, ginger, garlic, salt and pepper.
- Sprinkle herb mixture onto skin side of chicken and allow to sit for 15 minutes.
- Preheat oven to 325 F.
- Bake 30 to 45 minutes or until done.
Fillet Of Flounder Mediterranean
Ingredients
- 3 Tbsp. butter
- 2 lb. flounder fillet
- 1 can tomato sauce 8 oz.
- 2 Tbsp. onion minced
- 1 1/2 Tbsp. parsley chopped
- 2 Tbsp. lemon juice
- 1/2 tsp. seafood seasoning
Instructions
- Butter shallow baking dish.
- Arrange fish in dish.
- Melt butter in saucepan.
- Add remaining ingredients and pour over fish. Bake at 350 F for 20 to 25 minutes.
- Can sprinkle seasoned bread crumbs on top and brown under broiler.
Golden Mediterranean Salad
Ingredients
- 2 heads Boston lettuce
- 1 tomato diced
- 1 green pepper diced
- 4 Tbsp. real bacon bits
- 4 oz. Italian or Golden Mediterranean salad dressing
Instructions
- Combine all ingredients in a bowl. Add salad dressing and toss.
Ratatouille (Mediterranean Vegetable Stew)
Ingredients
- 1 medium eggplant
- 2 medium zucchini chopped
- 1 cup finely chopped green pepper
- 1 medium onion finely chopped
- 4 medium tomatoes quartered
- little salad oil
- 3 cloves garlic minced
- salt and pepper to taste
Instructions
- Cook and stir all ingredients until heated through.
- Cover and cook over medium heat, stirring occasionally 15 to 20 minutes.
Pita Bread With Mediterranean Mix
Ingredients
- 1 lb. ground beef cooked and drained
- 1 cucumber peeled and seeded
- 1 medium onion chopped
- 1/2 jar green olives chopped
- 1/2 jar ripe olives chopped
- 1 stalk celery chopped
- 2 medium tomatoes chopped
- 1/2 lb. Cheddar cheese shredded
- 1/2 lb. Swiss cheese shredded
- 1 clove garlic crushed
- 1 slice bread cubed
- 2 slices hard salami chopped
- pepper to taste
- 2 to 3 Tbsp. olive oil
- pita bread
Instructions
- Combine all ingredients except pita bread in a large bowl, mixing to coat with oil.
- Chill in refrigerator for 2 to 3 hours. Cut pita bread into halves with scissors.
- Pull open to form pockets.
- Fill with chilled mixture.
Mediterranean Pasta Toss
Ingredients
- 1 pkg. ziti or penne macaroni
- 3 large red peppers, cut in strips
- 1 large onion minced
- 1 clove garlic minced
- 1/4 tsp. pepper
- 1/3 cup olive oil
- 1/2 cup sliced black olives
- 4 oz. sliced pepperoni
Instructions
- Prepare pasta as directed and drain.
- Meanwhile, cook and stir red peppers, onion, garlic and pepper in hot oil until tender. Stir remaining ingredients.
- Heat and toss with pasta.
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