Quick and Easy Mediterranean Recipes

1.Mediterranean Chicken and Pasta

Makes: 4 servings

Prep: 5 min

Cook: 15 min

Carb Grams Per Serving: 38

Ingredients

1 6 – ounce jar marinated artichoke hearts

1 tablespoon olive oil

12 ounces skinless, boneless chicken breast, cut into bite-size pieces

3 garlic cloves, thinly sliced

1/4 cup chicken broth

1/4 dry white wine

1 teaspoon dried oregano, crushed

1 7 – ounce jar roasted red peppers, drained and cut into strips

1/4 cup pitted kalamata olives

3 cups hot cooked campanelle or penne pasta

1/4 cup crumbled feta cheese (optional)

Directions

Drain artichoke hearts, reserving marinade, and chop them. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, wine and dried oregano.

Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes, roasted peppers and olives.

To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.

Nutrition Information

Servings Per Recipe: 4

Per serving: 347 cal., 9 g total fat (1 g sat. fat), 38 g carb. (3 g fiber), 26 g pro.

 

2.Mediterranean Chicken Nuggets

Makes: 4 servings

Prep: 15 min

Broil: 10 min

Ingredients

1 cup bread crumbs

1/2 teaspoon garlic powder

1/2 teaspoon dried thyme

1/4 cup Dijon mustard

1/3 cup light mayonnaise

1 1/2 pounds chicken tenders, cut into 1-inch pieces

3/4 pound green beans, washed, trimmed and steamed

Directions

Heat oven to broil. Coat baking rack with nonstick cooking spray. Place rack over baking sheet; set aside.

Stir together bread crumbs, garlic powder and thyme in a pie plate; set aside. Stir together mustard and mayonnaise.

Reserve about 1/2 cup of mustard mixture for dipping sauce. Brush chicken pieces with remaining mustard mix; place chicken in pie plate with bread crumb mixture, spooning crumbs on top of pieces and pressing to adhere. Transfer to prepared baking rack. Broil for 10 minutes or until cooked through. Serve with reserved dipping sauce and green beans on the side.

Nutrition Information for Quick Chicken Nuggets

Servings Per Recipe: 4

Per serving: 397 cal., 10 g total fat (2 g sat. fat), 106 mg chol., 842 mg sodium, 28 g carb. (3 g fiber), 44 g pro.

 

3.Indian-Spiced Chicken Thighs

Makes: 4 servings

Prep: 15 mins

Slow Cook: 3 hrs 15 mins on HIGH or 5 hours, 15 minutes on LOW

Ingredients

3 pounds boneless, skinless chicken thighs

2 onions, thinly sliced

3 garlic cloves, minced

1/2 cup golden raisins

1 3/4 teaspoons garam masala

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup low-sodium chicken broth

1/2 cup plain yogurt

2 tablespoons cornstarch

1/3 cup toasted slivered almonds

2 cups cooked basmati rice (optional)

Directions

Combine chicken, onions, garlic, raisins, 1 teaspoon of the garam masala, 1/4 teaspoon of the salt, the pepper and broth in slow cooker bowl. Cover and cook for 3 hours on HIGH or 5 hours on LOW.

In a small bowl, stir together the remaining 3/4 teaspoon garam masala, remaining 1/4 teaspoon salt, the yogurt and cornstarch. Remove chicken to a platter and keep warm.

Whisk yogurt mixture into slow cooker bowl and cover; cook an additional 15 minutes or until sauce has thickened. Stir in almonds and serve sauce with chicken over rice, if desired.

Nutrition Information for Indian-Spiced Chicken Thighs

Servings Per Recipe: 4

Per serving: 621 cal., 24 g total fat (5 g sat. fat), 333 mg chol., 717 mg sodium, 33 g carb. (3 g fiber), 73 g pro.

Source: www.familycircle.com,   www.fitnessmagazine.com

Leave a Reply

Your email address will not be published. Required fields are marked *