Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Mediterranean Three Bean Salad

With summer on the horizon, it’s time to shift your palette accordingly. Mediterranean meals are an ideal way to introduce garden fresh delights back in to your weekly meal rotation! Keep this recipe in mind as you look to incorporate your garden’s bounty or farmer’s market finds into your recipes. This Mediterranean Three Bean Salad is best enjoyed as a side or as a main meal! Enjoy and Happy Cooking! medsalad

Mediterranean Three Bean Salad

Ingredients

Vegan, gluten-free
Serves about 6 
For the Salad:

  • 15 oz. can red kidney beans
  • 15 oz. can garbanzo beans
  • 15 oz. can black beans
  • 3 roma tomatoes
  • 1/2 small red onion
  • 1 cucumber
  • 1/2 cup fresh parsley
  • 1/2 cup fresh cilantro

Love what you taste? You can find the original recipe on The Garden Grazer for detailed preparation instructions. Can’t get enough? You can keep up with The Garden Grazer on Facebook, Twitter and Instagram.


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Cucumber & Orchard Pear Tzatziki

Take this tasty recipe home with you as a Mediterranean appetizer to suit your next meal! What’s worth celebrating is the fresh list of ingredients that signal a guilt-free snack you won’t be able to get enough of. Even better, whipping up this Tzatziki up in the kitchen will be a breeze. After all required ingredients are chopped or minced, simply combine them and stir it all together. Be sure to adjust the seasoning to your taste. Drizzle this sauce on your next gyro or serve with naan on the side! Enjoy and Happy Cooking!

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Cucumber & Orchard Pear Tzatziki

  • 1 cup Greek yogurt (full fat or 2%)
  • 1 tablespoon olive oil
  • 1/2 tsp salt
  • 1 tsp rice wine vinegar
  • 2 cloves garlic, minced or passed through garlic press
  • 2 tsp cilantro, chopped finely
  • 2 tsp curry powder
  • 1 large Poona Kheera (if you can’t find, try subbing a Persian cucumber and 1 quarter of an Asian pear), grated, strained in colander Squeeze cucumber to insure excess liquid is removed.

Stir all ingredients together. Taste to adjust seasoning and salt. Drizzle with extra olive oil and serve with naan.


Check out Executive Chef Josh Tomson’s Chef Spotlight Page on Recipe Redo and be sure to follow The Lodge at Woodloch on Facebook and Twitter!

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Mediterranean Stuffed Chicken

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Homemade gourmet is a definite do – and something that you can accomplish too! If you’re looking for a protein packed dish to serve the family, look no further than this Mediterranean Stuffed Chicken from Chef Hicham at Hilton Head Health. With a variety of fresh flavors and tastes, this recipe is anything but boring. So, shake up that repetitive weeknight menu and stun your family’s tastebuds with this Mediterranean twist. Enjoy and happy cooking! Be sure to let us know how this dish worked for you and your family by sharing in the comment section below!

Mediterranean Stuffed Chicken

Ingredients:

  • 4 oz. Chicken breast, sliced with pocket for vegetables and ingredients
  • 1 oz. Spinach, steamed
  • 2 T. Mushrooms, sautéed
  • 1 T. Sundried tomatoes, chopped
  • 1 tsp. Goat cheese, crumbled5 each Pine nuts
  • 1/4 oz. White truffle shavings (from can, use minimal per serving)
  • 1/2 tsp. Olive oil
  • 1/8 tsp. Salt
  • 1/8 tsp. Pepper

Directions: 

1. Prepare ingredients that go into the chicken breast and set aside.
2. Layer the ingredients in the chicken breast as follows:

  • 1 oz. cooked spinach
  • 1 tsp. goat cheese
  • 1 T. sundried tomatoes
  • 2 T. mushrooms
  • 5 pine nuts
  • ¼ oz. White truffle shavings

3. Season stuffed chicken breast with a small pinch of salt and pepper.
4. Pan-sear each side of the chicken breast until golden brown.
5. Finish chicken breast in oven until finished.

Nutrition:

  • Serves: 1
  • Serving Size: 1 stuffed chicken breast
  • Calories: 210
  • Fat: 8 grams
  • Protein: 27 grams

Like this recipe? Check out Chef Hicham’s Chef Spotlight Page on Recipe Redo! Or, taste the delicious food in person atHilton Head Health.


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Quick, Easy and Healthy: Mediterranean Salad

Need a recipe in a pinch? Try this Mediterranean salad. With only ten minutes of prep time, it’ll have your tastebuds longing for a trip to the coast. The Greek inspired flavors are delectable and reminiscent of days spent listening to waves crash on the shore and toes in the sand. Feel free to experiment a bit and add grilled chicken or light fish for some protein. This quintessential summer dish is light, breezy and fresh; making it an ideal meal. Enjoy and happy cooking!

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Mediterranean Salad

Ingredients

  • 4 cups salad greens
  • 2 medium tomatoes, chopped
  • 3 medium cucumber, chopped
  • ½ red or purple onion, sliced
  • 8 ounces Feta cheese
  • Sundried Tomato Vinaigrette

For detailed instructions, check out the original recipe on Add a Pinch.


Add a Pinch is a dedicated blog for healthy eats recipes with a Southern flair and realistic prep time. Connect with their site on Facebook, Pinterest and Twitter for boundless inspiration for menu creation.


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Transport Your Tastebuds: Mediterranean Greek Bean Burger

Dreaming of escaping to an exotic destination? While dropping everything and booking the next flight to somewhere warmer sounds delightful, it’s not always practical. Instead, transport your tastebuds to savor the flavor of a different country by making some Mediterranean Greek Bean Burgers. If you’re intimidated by making an international dish– don’t fear! This vegan-friendly and gluten-free find is not too complicated to master. Be sure to share your thoughts and success in the comment section below!

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Photo from C It Nutritionally

 

Ingredients: (4-5 Servings)

  • 1 flax “egg” (1 tablespoon ground flax seeds mixed with 3 tablespoons water)
  • 1 15oz can white cannelloni beans
  • ½ cup [packed] zucchini, shredded
  • ¼ cup red onion, finely chopped
  • ½ cup quick oats
  • 4 kalimata olives, chopped
  • 1 tablespoon sun dried tomatoes, chopped
  • 1 ½ tablespoon dill, chopped
  • 1 tablespoon parsley, chopped
  • ¼ teaspoon dried oregano
  • ⅛ teaspoon garlic powder
  • Red chili flakes, to taste (optional)
  • Freshly ground black pepper (I used 8 turns)
  • Salt, to taste
  • Extra virgin olive oil or nonstick spray for cooking
  • Optional: ¼ cup feta cheese

For detailed directions that explain how to prepare this Mediterranean dish, visit C It Nutritionally.

This recipe was originally penned by Chelsey, for her healthy eats blog C It Nutritionally. As a kitchen enthusiast and aspiring dietitian, Chelsey loves developing recipes that are conscious of a healthy diet and delicious. Connect with Chelsey and follow her ventures with C It Nutritionally on Facebook, Twitter, and Pinterest.