The cookbook from the Mediterranean - a healthy diet with comfort. : Fresh recipes and simple dishes of Mediterranean cuisine. 9798647068934

The best part of the following Mediterranean diet is that you not restricted to boring food but you can enjoy a plethora

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The cookbook from the Mediterranean - a healthy diet with comfort. : Fresh recipes and simple dishes of Mediterranean cuisine.
 9798647068934

Table of contents :
Table of Contents
INTRODUCTION
CLASSIC EGGS AND BREAKFAST TREATS
EGGS & ARTICHOKES TARTINES
GREEK-STYLE OMELET
HERBED ONION FRITTATA
RICOTTA FIG OATMEAL
GREEN TEA AND DRIED FRUIT COMPOTE
AMAZING SALADS AND SOUPS
GREEK-STYLE RICE SOUP
ANTIPASTO TUNA SALAD
BLACK-BEAN & CUCUMBER SALAD
CHICKEN SALAD
SPICED VEGGIE SOUP
VIBRANT PASTA AND RICE DISHES
SARDINE PASTA
SHRIMP & VEGGIE GARLIC PASTA
WHITE BEAN & FENNEL PASTA
ASPARAGUS PASTA
RICE WITH PEAS & FETA
SPECIAL SEAFOOD CUISINES
SHRIMPS & GREEN BEAN STIR FRY
MUSTARD FLAVORED SALMON
TILAPIA WITH SUMMER VEGGIES
ROASTED COD WITH TOMATO TAPENADE
SPICY SEAFOOD STEW
MOUTH WATERING CHICKEN AND MEAT MEALS
GREEK STYLE CHICKEN-VEGGIE RAGOUT
CHICKEN & SAUSAGE RAGU
STUFFED CHICKEN WITH CHEESE & ONIONS
PRUNES & OLIVE CHICKEN
PORK WITH ROAST PLUMS
CONCLUSION

Citation preview

Table of Contents Table of Contents INTRODUCTION CLASSIC EGGS AND BREAKFAST TREATS EGGS & ARTICHOKES TARTINES GREEK-STYLE OMELET HERBED ONION FRITTATA RICOTTA FIG OATMEAL GREEN TEA AND DRIED FRUIT COMPOTE AMAZING SALADS AND SOUPS GREEK-STYLE RICE SOUP ANTIPASTO TUNA SALAD BLACK-BEAN & CUCUMBER SALAD CHICKEN SALAD SPICED VEGGIE SOUP VIBRANT PASTA AND RICE DISHES SARDINE PASTA SHRIMP & VEGGIE GARLIC PASTA WHITE BEAN & FENNEL PASTA ASPARAGUS PASTA RICE WITH PEAS & FETA SPECIAL SEAFOOD CUISINES SHRIMPS & GREEN BEAN STIR FRY MUSTARD FLAVORED SALMON TILAPIA WITH SUMMER VEGGIES ROASTED COD WITH TOMATO TAPENADE SPICY SEAFOOD STEW MOUTH WATERING CHICKEN AND MEAT MEALS GREEK STYLE CHICKEN-VEGGIE RAGOUT CHICKEN & SAUSAGE RAGU STUFFED CHICKEN WITH CHEESE & ONIONS PRUNES & OLIVE CHICKEN PORK WITH ROAST PLUMS CONCLUSION

INTRODUCTION The Mediterranean cuisine is not only a healthy diet but it includes an amalgamation of a variety of food tastes. It is a cuisine that spans all the countries surrounding the Mediterranean Sea – which includes France, Italy, Spain, Greece, Israel, Turkey, Lebanon, Syria, Egypt, Morocco, Tunisia, Libya, and Algeria. The main essence of the Mediterranean way of cooking is the use of olive oil. It concentrates on consuming loads of veggies, fruits, whole grains, beans, legumes, nuts and seeds, making it flavorful with herbs and spices. It emphasizes on consuming fish and other seafood more often. It allows enjoying eggs, poultry, cheese and yoghurt in moderate quantities. Where meats and sweets are concerned, this way of cooking limits it to minimal portions. The Mediterranean lifestyle stresses on having a lot of water but allows drinking of wine in moderation. The main advantages of being on a Mediterranean diet are that it improves the cognitive functions and maintains a healthy level of blood sugar. It is also of great benefit in preventing certain types of cancers. Results have also shown that people on a Mediterranean diet tend to have a healthy body mass index. The best part of the following the Mediterranean diet is that you not restricted to boring food but you can enjoy a plethora of amazing dishes. This book gives you a variety of Mediterranean recipes that

you can try out encompassing the various meals of the day – be it breakfast, lunch or dinner. These recipes are rich in the flavors of the Mediterranean and you are sure to love them.

CLASSIC EGGS AND BREAKFAST TREATS

EGGS & ARTICHOKES TARTINES

TOTAL COOKING TIME: 15 Minutes|PORTIONS: 1 serving INGREDIENTS: Extra-virgin olive oil – 1 teaspoon Scallions [sliced] – 1 Frozen artichoke hearts [thawed, finely chopped] Ground pepper – 1/8 teaspoon Eggs [poached or fried] – 2 Oregano [dried] – ¼ teaspoon Whole-wheat bread slice [toasted] - 1 DIRECTIONS: Warm up the oil in a skillet and sauté the scallions, artichokes, pepper and oregano in it. Spread the sautéed veggies on the toast and place the eggs on top.

GREEK-STYLE OMELET

TOTAL COOKING TIME: 20 Minutes|PORTIONS: 2 servings INGREDIENTS: Eggs - 4 Scallions [sliced thinly] – 2 Spinach [cooked, squeezed] – ¼ cup Feta cheese [crumbled] – ½ cup Extra-virgin olive oil – 2 teaspoons Fresh dill [chopped] – 2 tablespoons Pepper – to taste DIRECTIONS: Whisk the eggs and mix in the remaining ingredients gently. Warm up the oil in a skillet and spread the egg mixture over it. Cook for 3-4 minutes until lightly golden below. Put the skillet below a preheated broiler, 4 inches from source, cooking till the top of the omelet is set. Cut into wedges.

HERBED ONION FRITTATA

TOTAL COOKING TIME: 10 Minutes|PORTIONS: 1 serving INGREDIENTS: Onion [diced] – 1 cup ½ cup liquid egg substitute 1/8 teaspoon salt 1/8 teaspoon ground pepper 1 teaspoon extra-virgin olive oil 2 tablespoon ricotta cheese [reduced fat] Water – ¼ cup +1 tablespoon DIRECTIONS: Combine the ¼ cup water and onion in a skillet and bring to boil. Cook covered for 2 minutes and then uncover. Cook for 2 minutes until water gets evaporated and sprinkle oil. Stir cook for 2 more minutes. Mix in the egg and cook for 20 seconds, stirring continuously. Leave to cook for another ½ minute. Season with salt, pepper and herbs and sprinkle the cheese over.

Add the remaining water and cook covered until the egg is set.

RICOTTA FIG OATMEAL

TOTAL COOKING TIME: 10 Minutes|PORTIONS: 1 serving INGREDIENTS: Old fashioned rolled oats – ½ cup Dried figs [chopped] – 2 tablespoons Water – 1 cup Ricotta cheese [part-skim] – 2 tablespoon Honey – 2 teaspoons Salt – Just a pinch Toasted almonds [sliced] – 1 tablespoon DIRECTIONS: Place the water and salt in a pan and bring to boil. Mix in the oats and reduce the flame, stir cooking for 5 minutes till almost all liquid is absorbed. Top with the remaining ingredients.

GREEN TEA AND DRIED FRUIT COMPOTE

TOTAL COOKING TIME: 4 hours|PORTIONS: 8 servings INGREDIENTS: Boiling water – 3 ¼ cups Sugar – 2 tablespoons Lemon zest [grated fine] – 2 teaspoons Green tea bags - 3 Mixed dried fruit [apples, pears, apricots, figs, raisins, all chopped] - 3 cups DIRECTIONS: Place tea bags in boiling water for 4-5 minutes. Discard the tea bags and mix in the lemon zest and sugar. Transfer the tea into the slow cooker and add in the dried fruit. Cook covered for 3 ½ -4 hours on low. Leave to cool.

AMAZING SALADS AND SOUPS

GREEK-STYLE RICE SOUP

TOTAL COOKING TIME: 30 minutes|PORTIONS: 4 servings INGREDIENTS: White rice – 1/3 cup Chicken broth [reduced sodium] – 4 cups Turmeric – ¼ teaspoon Silken tofu – 1 (12 ounce) package Extra-virgin olive oil – 1 tablespoon Lemon juice – ¼ cup Freshly ground pepper – ¼ teaspoon Fresh dill [chopped] – 2 tablespoons DIRECTIONS: Place the rice and broth in a deep pan, bringing to boil. Reduce the flame and simmer for 15 minutes until the rice is tender. Place 2 cups rice mix in a blender along with turmeric, oil and tofu and blend until smooth. Whisk the blended mixture along with the remaining ingredients into the pan. Cook until heated through.

ANTIPASTO TUNA SALAD

TOTAL COOKING TIME: 20 minutes|PORTIONS: 4 servings INGREDIENTS: Chickpeas – 1 (15 ounce) can Light tuna chunks [water-packed, drained, flaked] – 2 (5 ounce) cans Red onion [chopped finely] – ½ cup Parsley [chopped] – ½ cup Lemon juice – ½ cup Extra-virgin olive oil – 4 tablespoons Red bell pepper [diced finely] – ½ cup Salt – ¼ teaspoon Mixed salad greens – 8 cups Ground pepper – to taste Rosemary [chopped finely] – 1 ½ teaspoon Capers [rinsed] – 4 teaspoon DIRECTIONS:

Whisk together ¼ cup lemon juice, salt and 2 tablespoon oil in a bowl and coat the salad greens with the mix. Distribute the salad greens between 4 serving plates. Toss together the remaining ingredients and spread on salad greens.

BLACK-BEAN & CUCUMBER SALAD

TOTAL COOKING TIME: 25 minutes|PORTIONS: 6 servings INGREDIENTS: Extra-virgin olive oil – 3 tablespoons Lemon juice – 2 tablespoons Cucumbers [peeled, diced] – 4 cups Red onion [slivered] – ¼ cup Black eyed peas [rinsed] – 1 (14 ounce) can Black olives [chopped] – 2 tablespoon Fresh oregano [chopped] – 2 teaspoons Feta cheese [crumbled] – ½ cup Ground pepper – to taste Red bell pepper [diced] – 2/3 cup DIRECTIONS: Whisk together the lemon juice, olive oil, pepper and oregano in a bowl. Toss together the remaining ingredients in a salad bowl. Pour in the dressing and toss.

CHICKEN SALAD

TOTAL COOKING TIME: 25 minutes|PORTIONS: 2 servings INGREDIENTS: Extra-virgin olive oil – 1 tablespoon Red wine vinegar – 2 ½ tablespoon Fresh dill [chopped] – 1 ½ teaspoon Garlic powder – ½ teaspoon Chicken [cooked, chopped] – 1 ¼ cups Romaine lettuce [chopped] – 3 cups Tomato [chopped] - 1 Cucumber [peeled, seeded, chopped] – ½ Red onion [chopped finely] – ¼ cup Black olives [sliced] – ¼ cup Feta cheese [crumbled] – ¼ cup Salt – 1/8 teaspoon Ground pepper – 1/8 teaspoon Dill [chopped] – 1 ½ teaspoon

DIRECTIONS: Whisk together the oil, vinegar, salt, pepper, garlic powder and dill. Toss together all the remaining ingredients in a bowl. Pour in the dressing and toss again.

SPICED VEGGIE SOUP

TOTAL COOKING TIME: 40 minutes|PORTIONS: 4 servings INGREDIENTS: Extra-virgin olive oil – 2 tablespoons Onion [diced] – 1 Hot paprika – 1 teaspoon Vegetable broth – 2 (14 ounce) cans Plum tomatoes [diced] – 4 Potatoes [cooked, diced] – 2 cups Green beans [chopped] – 1 ½ cups Frozen spinach – 2 cups Sherry vinegar – 2 tablespoons Fresh basil [chopped] – ¼ cup Yellow summer squash [diced] - 1 DIRECTIONS: Warm up the oil in a Dutch oven and stir cook the onion in it for 5-6 minutes. Add the paprika, veggies, beans, and broth and bring to boil.

Reduce the flame and simmer for 12 minutes, stirring in between. Mix in the vinegar and spinach and cook for 2-3 minutes. Garnish with basil and serve.

VIBRANT PASTA AND RICE DISHES

SARDINE PASTA

TOTAL COOKING TIME: 30 minutes |PORTIONS: 4 servings INGREDIENTS: Whole-wheat fettuccine – 8 ounce Extra-virgin olive oil – 4 tablespoons Fresh breadcrumbs – 1 cup Garlic cloves [minced] - 4 Lemon juice – ¼ cup Ground pepper – 1 teaspoon Salt – ½ teaspoon Fresh parsley [chopped] – ½ cup Parmesan cheese – ¼ cup Sardines into tomato sauce [skinless, boneless] – 2 (4 ounce) cans DIRECTIONS: Cook the pasta as per packet instructions and drain. Warm up 2 tablespoon oil in a skillet and cook the garlic in it for 20 seconds. Transfer into a bowl. Heat the remaining oil and stir cook the breadcrumbs in it for 5 minutes. Whisk together the salt, pepper and lemon juice.

Toss together the pasta, sardines, garlic oil, cheese, parsley and lemon mix. Serve topped with breadcrumbs.

SHRIMP & VEGGIE GARLIC PASTA

TOTAL COOKING TIME: 30 minutes |PORTIONS: 4 servings INGREDIENTS: Whole-wheat spaghetti – 6 ounce Raw shrimps [peeled, deveined, chopped] – 12 ounce Asparagus [trimmed, sliced thinly] – 1 bunch Fresh peas – 1 cup Red bell pepper [sliced thinly] – 1 Garlic cloves [minced] – 3 Plain yoghurt [low-fat] – 1 ½ cups Kosher salt – 1 ¼ teaspoon Flat-leaf parsley [chopped] – ¼ cup Lemon juice – 3 tablespoon Extra-virgin olive oil – 1 tablespoon Pine nuts [toasted] – ¼ cup Ground pepper -1/2 teaspoon DIRECTIONS: Cook the pasta as per packet instructions and add the asparagus, shrimps, peas and bell pepper 2 minutes prior to

completion of cook time. Drain. Whisk together the remaining ingredients except the pine nuts. Toss the pasta with the yoghurt mix. Serve garnished with pine nuts.

WHITE BEAN & FENNEL PASTA

TOTAL COOKING TIME: 40 minutes|PORTIONS: 4 servings INGREDIENTS: Fennel bulb [trimmed, wedged] - 1 Zucchini [quartered lengthwise] – 2 Salt – ¼ teaspoon Cannellini beans – 1 cup Mint leaves – ¼ cup Extra-virgin olive oil – 3 tablespoons Whole-wheat penne – 8 ounce Fresh goat cheese – ¾ cup Plum tomatoes [diced] – 2 Ground pepper – to taste Garlic cloves [chopped finely] – 2 DIRECTIONS: Toss the zucchini and fennel with salt and a tablespoon of oil. Spread in a baking sheet and roast in an oven preheated to 400 degrees Fahrenheit for 20 minutes. Once cool, chop the roasted veggies. Cook the pasta in accordance with the packet instructions, and drain reserving ½ cup cooking liquid.

Warm up the remaining oil in a skillet and stir cook the garlic in it for ½ minute. Add the roasted veggies, beans and reserved cooking liquid to the skillet, mixing well. Toss in the pasta and tomatoes, cooking until heated through. Remove from the flame and toss in the cheese, pepper and mint.

ASPARAGUS PASTA

TOTAL COOKING TIME: 35 minutes|PORTIONS: 4 servings INGREDIENTS: Whole-wheat penne pasta – 8 ounce Asparagus [trimmed, chopped] – 1 bunch Whole-grain mustard – 4 teaspoons Whole milk – 1 ½ cups Flour – 4 teaspoons Ground pepper – ½ teaspoon Salt – ½ teaspoon Extra-virgin olive oil – 2 teaspoon Garlic [minced] – 3 tablespoons Fresh tarragon [minced] – 2 teaspoon Lemon zest [grated finely] – 1 teaspoon Lemon juice – 2 teaspoon Parmesan cheese [grated] – ½ cup DIRECTIONS: Cook the pasta in accordance with the packet instructions and add the asparagus 3 minutes prior to completion of cook time. Drain and place back into the pot. Whisk together the salt, pepper, milk, flour and mustard.

Warm up oil in a saucepan and stir cook the garlic in it. Mix in the milk mixture and bring to a light simmer, stirring continuously for 2 minutes. Mix in the lemon juice, zest and tarragon. Add the sauce to the pasta pot and cook for 1-2 minutes. Mix in half the cheese and sprinkle the rest on top.

RICE WITH PEAS & FETA

TOTAL COOKING TIME: 25 minutes|PORTIONS: 4 servings INGREDIENTS: Instant brown rice – ¾ cup Scallions [sliced] – ¾ cup Frozen peas – 1 ½ cups Chicken broth [reduced-sodium] – 1 ¼ cups Feta cheese [finely crumbled] – ¼ cup Fresh mint [chopped] – ¼ cup Black pepper [ground] – to taste DIRECTIONS: Add the broth to a pan and bring to boil. Add in the rice and bring back to simmer. Reduce the flame and cook covered for 4 minutes. Mix in the peas and bring to simmer over high flame. Reduce the flame and cook covered for around 6 minutes till all the liquid is absorbed. Remove from the flame and toss in the scallions, cheese, pepper and mint.

Leave covered for 4-5 minutes.

SPECIAL SEAFOOD CUISINES

SHRIMPS & GREEN BEAN STIR FRY

TOTAL COOKING TIME: 25 minutes|PORTIONS: 6 servings INGREDIENTS: Shrimps [peeled, deveined] – 1 pound Green beans [trimmed, steamed] – 4 cups Butter beans [rinsed] – 2 (16 ounce) cans Sherry vinegar – ¼ cup Paprika – 2 teaspoons Garlic [minced] – ¼ cup Ground pepper – to taste Parsley [chopped] – ½ cup Salt – ½ teaspoon Extra-virgin olive oil – 3 tablespoons DIRECTIONS: Warm up the oil in a skillet and stir fry the paprika and garlic in it for 20 seconds. Mix in the shrimps, cooking until pink. Mix in the butter beans, salt and vinegar and cook for 2 minutes, stirring often. Remove from the flame and toss in the green beans, pepper and parsley.

MUSTARD FLAVORED SALMON

TOTAL COOKING TIME: 20 minutes|PORTIONS: 4 servings INGREDIENTS: Salmon filets [center-cut, chopped into 4 portions] – 1 ¼ pounds Salt – ¼ teaspoon Sour cream [reduced-fat] – ¼ cup Mustard [stone ground] – 2 tablespoons Lemon juice – 2 teaspoons Ground pepper – to taste DIRECTIONS: Arrange the salmon on a broiler pan lined with foil, skin side down. Season with salt and pepper. Mix the remaining ingredients together and spread over the salmon.

Leave to broil 5 inches from the source of heat for 10-12 minutes.

TILAPIA WITH SUMMER VEGGIES

TOTAL COOKING TIME: 35 minutes|PORTIONS: 4 servings INGREDIENTS: Cherry tomatoes [quartered] – 1 cup Summer squash [diced] – 1 cup Red onion [sliced thinly] – 1 cup Green beans [trimmed, chopped] – 12 Lemon juice – 2 tablespoons Black olives [pitted, chopped] – ¼ cup Tilapia filets [chopped into 4 portions] – 1 pound Capers [rinsed] – 1 teaspoon Salt – ½ teaspoon Ground pepper – ½ teaspoon Extra-virgin olive oil – 1 tablespoon Oregano [chopped] – 1 tablespoon DIRECTIONS: Lay a double layer of 20” square foil on your work surface, spray some cooking spray on it and place a tilapia filet on it.

Repeat with the remaining filets. Season the filets with half the salt and pepper. Combine the other ingredients together in a bowl and spread atop each filet. Fold the foil to make packets, leaving sufficient room for steam, but sealing tightly. Grill the packets for around 5 minutes in a preheated grill.

ROASTED COD WITH TOMATO TAPENADE

TOTAL COOKING TIME: 25 minutes|PORTIONS: 4 servings INGREDIENTS: Cod filets – 1 pound Extra-virgin olive oil – 3 teaspoons Ground pepper – ¼ teaspoon Shallots [minced] – 1 tablespoon Cherry tomatoes [halved] – 1 cup Cured olives [chopped] – ¼ cup Capers [rinsed, chopped] – 1 tablespoon Balsamic vinegar – 1 teaspoon Fresh oregano [chopped] – 1 ½ teaspoons DIRECTIONS: Spread 2 teaspoon oil on the filets and season with pepper. Place on a greased baking sheet and roast in an oven preheated to 450 degrees Fahrenheit for 15-20 minutes. Warm up the 1 teaspoon oil in a skillet and sauté the shallots in it for 20 seconds. Mix in the tomatoes and stir cook for 10-12 minutes.

Add the capers and olives and stir cook for ½ minute. Mix in the vinegar and oregano and remove from the flame. Serve the cod filets with the tomato tapenade.

SPICY SEAFOOD STEW

TOTAL COOKING TIME: 30 minutes|PORTIONS: 2 servings INGREDIENTS: Small red potatoes [quartered] – 4 Tilapia filet [diced] - 1 Dry bay scallops – 4 ounce Hot paprika – 2 teaspoons Italian seasoning – 2 teaspoon Water – ½ cup Plum tomatoes [diced] – 3 Extra-virgin olive oil – 2 tablespoon Dry white wine – 1 cup Ground pepper – ¼ teaspoon Sweet onion [sliced] – 1 Salt – ¼ teaspoon DIRECTIONS: Place the potatoes in a skillet and cover with water. Bring to boil and then reduce the flame, simmering for 10-11 minutes. Drain.

Warm up 1 teaspoon oil in a saucepan and cook the scallops and tilapia in it for 2 minutes, stirring once or twice. Transfer to a platter. Add remaining oil to the skillet and stir the onion in it. Cook covered for 5 minutes, stirring frequently. Uncover, increase the flame and add the salt, pepper, paprika and Italian seasoning, cooking for ½ minute. Pour in the wine and water and mix in the tomatoes. Bring to simmer and then reduce the flame. Cook for 6-8 minutes, stirring frequently. Mix in the seafood and potatoes and bring to simmer yet again. Cook for 2 minutes.

MOUTH WATERING CHICKEN AND MEAT MEALS

GREEK STYLE CHICKEN-VEGGIE RAGOUT

TOTAL COOKING TIME: 4 hours 30 minutes|PORTIONS: 6 servings INGREDIENTS: Chicken thighs [skinless, boneless] – 2 pounds Baby carrots – 3 cups Yukon gold potatoes [wedged lengthwise] – 1 pound Chicken broth [reduced-sodium] – 1 (14-ounce) can Garlic cloves [minced] – 4 Salt – ¾ teaspoon Artichoke hearts [rinsed quartered] – 1 (15 ounce) can Dry white wine – 1/3 cup Fresh dill [chopped] – 1/3 cup Ground pepper – to taste Lemon juice – 1/3 cup Egg - 1 DIRECTIONS: Place the veggies on the base of a slow cooker and arrange the chicken over. Add in the wine, broth, salt and garlic and cook covered for 4 – 4 ½ hours on low. Throw in the artichokes and cook covered for 5 minutes on high.

Transfer the chicken and veggies into a platter. Whisk together the lemon juice and egg and whisk it into the cooking liquid in the slow cooker. Cook covered for 15-20 minutes, whisking twice in between. Mix in the pepper and dill and pour it over the chicken and veggies.

CHICKEN & SAUSAGE RAGU

TOTAL COOKING TIME: 2 hours 10 minutes|PORTIONS: 16 servings INGREDIENTS: Spanish chorizo [diced] – 8 ounce Extra-virgin olive oil – 1 tablespoon Onion [chopped] – 3 cups Garlic [chopped finely] – 2 tablespoons Chicken thighs [skinless, boneless, chopped] – 2 pounds Kosher salt – ½ teaspoon Chicken broth [reduced-sodium] – 2 cups Flat leaf parsley – ¼ cup Ground pepper – to taste White wine – 3 cups Tomatoes [diced] – 4 cups Pimentón de la Vera – 2 tablespoons DIRECTIONS: Warm up the oil in a Dutch oven and stir cook the sausages in it for 8-10 minutes.

Add garlic and onion and cook covered for 10 minutes, stirring occasionally. Mix in the chicken, Pimentón de la Vera, salt and pepper and stir cook for 5 minutes. Pour in the wine and cook uncovered for 8 minutes until reduced to one-thirds. Mix in the broth, tomatoes, and parsley and cook covered for 1 – 1 ¼ hours.

STUFFED CHICKEN WITH CHEESE & ONIONS

TOTAL COOKING TIME: 35 minutes|PORTIONS: 4 servings INGREDIENTS: Chicken breasts [skinless, boneless, slit made] – 4 Extra virgin olive oil – 4 teaspoons Red onion [sliced thinly] – 1 ½ cups Salt – 1/8 teaspoon Ground pepper – to taste All-purpose flour – 4 teaspoons Chicken broth [reduced sodium] – 1 cup White wine – ½ cup Fresh rosemary [minced] – 2 teaspoon Fontina cheese [shredded] – 2/3 cup DIRECTIONS: Warm up half the oil in a skillet and cook the onions and a teaspoon of rosemary in it, seasoned with salt and pepper for 6-7 minutes. Leave to cool and then mix in the cheese. Stuff the chicken breasts with the onion mixture. Warm up the remaining oil in the same skillet and place the chicken breasts in it. Cook for around 5 minutes on each side and then transfer to a platter.

Add the remaining 1 teaspoon rosemary and wine to the skillet and cook for 2 minutes. Whisk together the flour and broth and add it to the skillet, cooking for a minute. Return the chicken to the skillet and cover with the sauce. Cook for 2-4 minutes.

PRUNES & OLIVE CHICKEN

TOTAL COOKING TIME: 30 minutes|PORTIONS: 4 servings INGREDIENTS: Chicken thighs [skinless, boneless] – 1 ¼ pounds Red wine vinegar – ¼ cup Extra-virgin olive oil – 1 teaspoon Prunes [pitted, chopped] – ¼ cup Green olives [pitted, chopped] – ¼ cup Ground pepper – to taste Chicken broth [reduced-sodium] – 1 cup DIRECTIONS: Warm up the oil in a skillet and brown the chicken in it for 2 minutes per side. Pour in the vinegar and broth, bringing to a simmer. Add in the pepper, prunes and olives and cook covered on low flame for 12-15 minutes.

PORK WITH ROAST PLUMS

TOTAL COOKING TIME: 1 hour|PORTIONS: 4 servings INGREDIENTS: Red plums [pitted, chopped into eights] – 1 pound Rosemary sprigs – 2 Water – ½ cup Balsamic vinegar – ½ cup Sugar – 6 tablespoons Black peppercorns [crushed] – 10 Vanilla bean [split, seeds scraped] – 1 Pork: Pork tenderloin [trimmed of fat] - 1 pound Extra virgin olive oil – 2 teaspoon Ground pepper – 1/4 teaspoon Salt – 1/8 teaspoon DIRECTIONS: Whisk the vinegar, water, peppercorns and 4 tablespoon sugar, till sugar dissolves. Mix in the vanilla seed and bean.

Place the rosemary and plums in a baking dish and pour the vinegar mixture over it, sprinkling the remaining sugar over. Roast the plums in an oven preheated to 400 degrees Fahrenheit for 20-25 minutes and then throw out the vanilla bean and rosemary sprigs. Remove the plums and place on a platter and then transfer the juice into a saucepan. Bring to boil and then reduce the flame, cooking for 6 minutes. Pour over the plums. Season the pork with salt and pepper. Warm up the oil in an oven-proof skillet and brown the pork in it for 5-8 minutes on all sides. Transfer the skillet into the oven at 400 degrees Fahrenheit and leave to bake for 10-15 minutes. Leave to cool and then slice the pork. Serve with the plums.

CONCLUSION Whether you are preparing a meal just for yourself or whether you are laying a banquet for your guests, Mediterranean cooking is an ultimate choice. Each time you invite your guests for dinner, you can choose to lay a dinner table with an array of new dishes from the different regions of the Mediterranean. Your guests will not only relish the food up to the last bite but it will also win you loads of appreciation mainly because the Mediterranean way of cooking has the perfect blending of flavors. What is more important than the sumptuous food is that it is also a very healthy way of cooking, improving both your physical as well as your mental well being. No doubt you have to change your eating habits when it comes to the portion size and frequency of consuming each type of food, but it is definitely worth the change. The Mediterranean diet is basically a seasonal diet, stressing on enjoying the fresh seasonal fruits and vegetables. This diet is not a deprivation like other diets but rather a celebration. It does not have a strict list of rules and restrictions, but yes it does expect you to moderate your intake of food. The secret of good health behind the Mediterranean lifestyle is the balance between good exercising and relaxing meals. This cookbook will surely help you create your own Mediterranean meal plan with tasty dishes that can be made in quick time as well. Enjoy your journey of Mediterranean cooking!

Copyright 2020 Max Cross- All rights reserved. The given book or any part of it or the information included therein should not be used as quotes or anyhow reproduced through such means as scanning, photocopying, or printing and etc. without prior obtaining the permission of the author or holder of the copyright in written form. Disclaimer and terms of usage: Significant effort has been carried out to ensure the accurateness and thoroughness of the information provided in the given book, nevertheless, the author and publisher cannot guarantee the reliability of the information and graphics provided in the given book, due to the briskly changing norms and characteristics in the scientific world, marketing research, as well as familiar and unfamiliar facts and updates found in the world wide web. The author and publisher should not be held responsible for any mistakes, omissions or conflicting and controversial interpretations on the subject of the given book. The present book is set out solely for informational and motivational objectives. If applicable and/or circumstances require, it is strongly recommended to consult with a certified professional (including, but not limited to, your physician, or any certified medical expert, lawyer, personal financial advisor, or any other professional) before applying any of the provided suggestions, advices, or remedies, or any other information found the present book.