5 Easy Mediterranean Recipes

28th September 2016

5 Easy Mediterranean Meal Recipes

Last week’s blog post on Mental Health and the Importance of Exercise stressed upon the importance of a healthy diet on both physical and mental health. The Mediterranean diet in particular has been recognised by dietitians and doctors as one of the healthiest due to its benefits on heart and cognitive health. Mediterranean diets consist of high levels of fish and white meat, wholegrain bread/pasta, brown rice, fruits and vegetables, nuts, seeds, olive oil and other healthy fats.

Here is a list of easy-to-make Mediterranean recipes to get you through the rest of the week!

 

Wednesday

Fish with Lemony Potatoes

 

Prep time: 10 Minutes

Cook time: 10-15 Minutes

What you’ll need:

  1. 300g potatoes
  2. 100g green beans
  3. Handful of black olives
  4. 1 lemon
  5. 2 tbsp olive oil
  6. 2 pieces of any type of white fish (for example – Cod, Pollock)
  7. Tarragon

Instructions: 

  1. Heat oven to 180-200C
  2. Boil potatoes for 10-12 mins, until tender. Add the beans for the final 2-3 mins.
  3. Drain well and slice the potatoes in half.
  4. Place into baking dish and toss with the olives, lemon zest and oil. Season well.
  5. Season the fish with salt, pepper, lemon zest, olive oil. Place on top of the potatoes.
  6. Bake for 10-12 mins until cooked through, then add a squeeze of lemon juice and scatter with tarragon before serving.

 

Thursday

Mediterranean Fig Salad

 

Prep time: 15 Minutes

Cook time: 5 Minutes

 

What you’ll need:

  1. 200g fine green bean, trimmed
  2. 6 small figs
  3. 1 shallot (thinly sliced)
  4. 1 125g ball mozzarella (drained and sliced)
  5. 50g hazelnut, toasted and chopped
  6. small handful basil leaves (torn)
  7. 3 tbsp balsamic vinegar
  8. 1 tbsp fig jam or relish
  9. 3 tbsp extra-virgin olive oil

Instructions:

  1. In a large saucepan of salted water, sauté the beans for 2-3 mins.
  2. Rinse in cold water and then drain. Arrange on a platter.
  3. Top with the figs, shallots, mozzarella, hazelnuts and basil.
  4. In a small bowl or jam jar with fitted lid, add the vinegar, fig jam, olive oil and some seasoning. Shake well and pour over salad just before serving.

 

Friday

Greek Chicken Pasta

 

Prep time: 15 Minutes

Cook time: 15 Minutes

What you’ll need:

  1. 1 packet of whole grain pasta
  2. 1/2 cup chopped red onion
  3. 1 tablespoon olive oil
  4. 2 cloves garlic (crushed)
  5. 1 pound skinless, boneless chicken breast (cut into bite-size pieces)
  6. 1 can of marinated artichoke hearts (drained and chopped)
  7. 1 large tomato (chopped 1/2 cup)
  8. crumbled feta cheese
  9. 3 tablespoons chopped fresh parsley
  10. 2 tablespoons lemon juice
  11. 2 teaspoons dried oregano salt and pepper
  12. 2 lemons (wedged, for garnish)

Instructions: 

  1. Boil a pot of water with a pinch of salt. Cook pasta in boiling water for 8-10 mins and then drain.
  2. Heat olive oil in a large pan over medium-high heat. Add onion and garlic; sauce for 2 mins.
  3. Add the chicken and cook, stirring occasionally for about 5-6 mins.
  4. Reduce heat to medium-low; add artichoke hearts, tomato, feta cheese, parsley, lemon juice, oregano, and cooked pasta.
  5. Stir until heated through, about 2-3 mins. Remove from heat, season with salt and pepper, and garnish with lemon wedges.

 

Saturday

Mediterranean Quinoa Salad

 

Prep time: 15 Minutes

Cook time: 20 Minutes

 

What you’ll need:

  1. 2 cups water
  2. 2 cubes chicken bouillon
  3. 1 clove garlic (smashed)
  4. 1 cup uncooked quinoa
  5. 2 large cooked chicken breasts (cut into bite size pieces)
  6. 1 large red onion (diced)
  7. 1 large green bell pepper (diced)
  8. 1/2 cup chopped kalamata olives
  9. 1/2 cup crumbled feta cheese
  10. 1/4 cup chopped fresh parsley
  11. 1/4 cup chopped fresh chives
  12. 1/2 teaspoon salt
  13. 2/3 cup fresh lemon juice
  14. 1 tablespoon balsamic vinegar
  15. 1/4 cup olive oil

Instructions:

  1. Bring the water, bouillon cubes, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15-20 mins.
  2. Discard the garlic clove and pour the quinoa into a large bowl.
  3. Gently stir the chicken, onion, bell pepper, olives, feta cheese, parsley, chives, and salt into the quinoa.
  4. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold.

 

Sunday

Lamb with Roasted Vegetables

 

Prep time: 15 Minutes

Cook time: 45 Minutes

 

What you’ll need:

  1. 2 peppers (deseeded and cut)
  2. 1 large sweet potato (peeled and cut)
  3. 2 courgette (sliced)
  4. 1 red onion (cut into wedges)
  5. 1 tbsp olive oil
  6. 8 lean lamb cutlets
  7. 1 tbsp thyme leaf (chopped)
  8. 2 tbsp mint leaves (chopped)

Instructions:

  1. Heat oven to 200-220C. Put the peppers, sweet potato, courgettes and onion on a large baking tray and drizzle the olive oil. Season with lots of ground black pepper. Roast for 25 mins.
  2. Trim the lamb of the fat. Mix the herbs with a few twists of ground black pepper and season the lamb.
  3. Take the vegetables out of the oven, turn over and push to one side of the tray. Place the cutlets on the hot tray and return to the oven for 10 mins.
  4. Turn the cutlets and cook for 10 more mins or until the vegetables and lamb are tender and lightly charred.
  5. Mix everything on the tray and serve.

R Jaura


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