15 mediterranean option Recipes

chickpeas, drained (simmered for about 10 minutes if desired), garlic cloves, minced, olive oil (can sub part with juice from chickpeas), tahini (sesame paste), plain yogurt (optional) or 2 tbsp sour cream (optional), fresh lemon juice, shredded lemon zest (optional and if adding cut back on the lemon juice), cumin, salt (or to taste), cayenne pepper, roma tomato, coarsely chopped, kalamata olive, sun-dried tomato , in olive oil (you can also drizzle oil over dip), roasted garlic cloves, feta cheese, crumbled, fresh cilantro or parsley, chopped, green onion top, thin sliced, fresh basil, minced, light drizzle extra virgin olive oil or oil from sun-dried tomato, paprika or sumac, pita bread, warmed and cut into triangles

orzo pasta, diced red bell pepper, crumbled feta cheese, sliced ripe olives, rinsed and drained, chopped fresh basil or 1/2 tsp dried basil, fresh basil leaves (optional) or parsley sprig, for garnish (optional), hidden valley ranch dressing mix, olive oil, red wine vinegar, sugar

boneless skinless chicken breast halves, italian-style diced tomatoes, undrained, black olives, chopped, lemon zest, five cheese blend, finely shredded , kraft italian five cheese blend, rotini pasta (optional) or penne pasta (optional)

roasted red pepper olive oil, balsamic vinegar, whole grain bread or 8 slices pita bread, tuna in water, drained and flaked, sun-dried tomato packed in oil, drained, ripe green olives or 1/4 cup ripe olives, sliced, red onions or 1/4 cup sweet spanish onion, finely chopped, red bell pepper, finely chopped (optional), mayonnaise (optional) or 3 tbsp low-fat (optional), capers (more to taste), fresh ground black pepper, romaine lettuce leaves or 4 curly green lettuce leaves

boneless skinless chicken breast (cut into bite-size pieces), olive oil, sun-dried tomatoes packed in oil (roughly chopped ), chickpeas (drained & rinsed ), black olives (sliced ), pesto sauce (more or less to taste), ziti pasta (cooked per label directions & drained), mozzarella cheese (shredded, divided ), red pepper flakes (to taste or optional ) (optional), flat-leaf italian parsley (garnish, roughly chopped )

onion, chopped, olive oil, garlic cloves, pressed, tomato, chopped, red bell pepper, chopped (about 8 oz.), crushed red pepper flakes, salt & freshly ground black pepper, to taste, vegetable stock (optional) or 2 -3 tbsp water (optional), fresh basil leaves, chopped, penne (a 450-500 g box- i mix regular and whole wheat, and i think it tastes best that way), coarse salt and black pepper, to serve

italian sausage (vegetarian if you prefer ), olive oil (or other cooking oil), red pepper, chopped, zucchini, chopped, an avocado, peeled, pitted, and sliced, green onions, chopped (about two inches worth of a bunch), cheese, grated (italian-blend is best but most kinds will do. soy, rice, or lower-fat dairy cheeses can be substitut), chipotle pepper tortilla , 10-inch (i prefer these wraps, but any will do)

cooked chickpeas or 1 (15 1/2 - oz) can drained and rinsed, peeled and seeded diced cucumber, tomatoes (or grape ) halved, diced red onion, crumbled feta cheese, minced fresh parsley, minced fresh mint, (optional, but good ), good quality extra virgin olive oil, red wine vinegar, salt and freshly ground pepper, to taste

fettuccine (lemon pepper flavored), olive oil, baby spinach, roasted sweet red peppers (from a bottle, sliced), smoked salmon (sliced , we use lemon pepper flavor), vinaigrette dressing (balsamic flavor), chicken broth, garlic pepper seasoning, garlic salt, parmesan cheese (optional, grated )

artichokes, olive oil, garlic cloves, fresh thyme sprigs, kosher salt, lemon, quartered, all purpose greek seasoning (optional, but recommended ), olive oil, salt & freshly ground black pepper, lemon, halved

chopped onion, garlic cloves, minced, olive oil, eggs, beaten, half-and-half or 1/4 cup light cream or 1/4 cup milk, crumbled feta cheese (2 oz), chopped bottled roasted sweet red pepper, sliced kalamata olives (optional) or 1/2 cup pitted ripe olives (optional), fresh basil, ground black pepper, onion -and-garlic crouton, coarsely crushed, shredded parmesan cheese, fresh basil leaf (optional)

flour, seasoning salt (can use regular salt), pepper, stewing beef, cut into about 3/4-inch cubes, oil (more as needed), bell pepper, chopped into large pieces, big onion, chopped, minced fresh garlic (or to taste), diced tomatoes with juice, beef broth, dry red wine, worcestershire sauce (or to taste), bay leaf, dried thyme, salt and pepper, zucchini , halved lenghwise and cut crosswise into about 1/2 - 3/4-inch slices, olives, pitted and halved (can leave whole , make sure that they are pitted), grated parmesan cheese (optional but good to use )

dry breadcrumbs, virgin olive oil, garlic clove, crushed (or to taste), red bell pepper, quartered and cut into 1/4-inch wide strips, zucchini , cut into 2-inch x 1/4 inch strips, prosciutto, chopped (optional), ricotta cheese (use firm or very well-drained ricotta cheese), cheddar cheese, grated, parmesan cheese, grated, fresh basil, shredded, black olives, pitted and sliced