Greek-inspired Meal

A Mediterranean diet is considered by some to be the healthiest on the planet.  Studies have shown that it can reduce the risk of heart disease and cancer!  This is because it includes a lot of healthy omega-3 fatty acids, such as fish, nuts, olives and olive oil.  It is also high in fresh fruits and vegetables, including super nutritious leafy greens.  Try all four of these recipes together for a truly delicious and healthy Greek-inspired meal.

Greek Salad

Dressing:

1/4 cup olive oil

2 – 3 tbsp freshly squeezed lemon juice

3 tbsp dried oregano

1 clove garlic, finely minced

Mix all ingredients in a bowl and whisk. Set aside.

 

3 cups romaine lettuce, torn into bite-size pieces

4 tomatoes cut into wedges

1 cucumber, cut into wedges

1 red onion, thinly sliced into rings

1/2 cup feta cheese, coarsely crumbled

10 kalamata olives

 

In a large bowl, add the lettuce, tomatoes cucumber and onion. Drizzle the dressing over the top and toss gently. Sprinkle with feta cheese, add the olives and serve.

Serves 4

 

 Chicken Souvlaki

Boneless chicken breast or thighs (about .5 kg or 1 lb)

Cut chicken into one inch pieces

 

Marinade:

2 tbsp freshly squeezed lemon juice

2 tbsp olive oil

1 tbsp oregano

Pinch of sea salt

Whisk all ingredients and marinade chicken for 20 minutes.

 

Thread chicken onto skewers and bake at 325 degrees F for 15 minutes, flip over and bake for another 15 minutes or until chicken is no longer pink in the middle.

Serves 3 – 4

Greek souvlaki and rice (2)

Greek-Style Rice

1 tbsp butter

1 small onion (½ cup), chopped

2 garlic cloves, minced

1 cup rice (see note below)

3 tbsp freshly squeezed lemon juice

2 cups vegetable or chicken broth

1 tbsp dill

½ cup grape or cherry tomatoes, halved

1 tsp sea salt

*Note: You can use any kind of white rice like jasmine or basmati. Brown rice will add nutrients like fiber, but may take longer to cook. If you’re using brown rice, be sure to adjust cooking time according to package instructions.

Sauté onion and garlic in butter for 2 – 3 minutes over medium heat. Stir often.

Add rice and lemon juice. Continue to sauté for one more minute, stirring often.

Add broth, dill, tomatoes and sea salt. Bring to a quick boil, then cover and simmer for 20 minutes.

Stir periodically to prevent rice from sticking. If it becomes dry, add water.

Serves 4 – 8

 

Tzatziki Sauce

1 cup plain Greek yogurt

1 tbsp freshly squeezed lemon juice

½ English cucumber, peeled, seeded and chopped

1 garlic clove, chopped

2 tbsp chives, chopped

1 tsp sea salt

Place cucumber pieces in a colander in the sink. Sprinkle with salt and let stand for 30 – 40 minutes to release water.

Combine cucumber, garlic and chives in a food processor and blend.

Add cucumber mixture to yogurt and lemon juice. Stir and refrigerate for at least one hour before serving.

Makes about 10 servings.

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