Avocado Feta Salsa

Ingredients

• 2 plum tomatoes, chopped
• 1 ripe avocado - peeled, pitted and chopped
• 1/4 cup finely chopped red onion
• 1 clove garlic, minced
• 1 tablespoon snipped fresh parsley
• 1 tablespoon chopped fresh oregano
• 1 tablespoon olive oil
• 1 tablespoon red or white wine vinegar
• 4 ounces crumbled feta cheese (vegan or dairy)

Directions

1. In a bowl, gently stir together tomatoes, avocados, onion, and garlic. Mix in parsley and oregano. Gently stir in olive oil and vinegar. Then stir in feta. Cover, and chill for 2 to 6 hours. 

Recipe from allrecipes.com, photos by Laura Spear 

Mediterranean Chicken Packets

INGREDIENTS

1 package (4 oz) crumbled basil-and-tomato feta cheese*
2 tablespoons grated lemon peel
1 teaspoon dried oregano leaves
4 boneless skinless chicken breasts (about 1 1/4 lb)
4 roma (plum) tomatoes, each cut into 3 slices
1 small red onion, finely chopped (1 cup)
20 pitted Kalamata olives

DIRECTIONS

1. Heat coals or gas grill for direct heat. In small bowl, mix cheese, lemon peel and oregano.
2. Cut four 18x12-inch sheets of heavy-duty foil. Place 1 chicken breast, 3 tomato slices, 1/4 cup onion and 5 olives on one side of each sheet of foil. Spoon one-fourth of cheese mixture over chicken and vegetables on each sheet.
3. Fold foil over chicken and vegetables so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4. Cover and grill packets over medium heat 20 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (170°). Place packets on plates. Cut large X across top of each packet; fold back foil.

*1 package (4 oz) regular crumbled feta cheese can be substituted for the flavored feta cheese.

Photo and Recipe by Pillsbury

Mediterranean Chicken and Rice

2 cups instant brown rice, uncooked
4 small boneless skinless chicken breast halves (1 lb.)
1 small onion, chopped
1 tsp. dried oregano leaves
1 can (14-1/2 oz.) Italian-style diced tomatoes, drained
1/4 cup KRAFT Sun-Dried Tomato Dressing
4 tsp. minced garlic
1/4 cup sliced stuffed green olives


COOK rice as directed on package.

MEANWHILE, heat large nonstick skillet sprayed with cooking spray on medium heat.

Add chicken, onions and oregano; cook 6 min. or until chicken is lightly browned on both sides and onions are crisp-tender, turning chicken after 3 min.

Add tomatoes, dressing and garlic; stir gently. Cook 4 to 6 min. or until chicken is done (165ºF), turning chicken after 3 min. Stir in olives.

Mediterranean Layered Dip

Mediterranean layered dip

(eat with baked pita triangles or buy pita chips)

You will need:
1 cup of garlic flavored hummus
1/2 cup fat-free yogurt
1/4 teaspoon ground cumin
1/2 teaspoon of finely chopped mint
1 1/3 cups of seeded and finely chopped cucumbers
1 1/3 cups of seeded and finely chopped roma tomatoes
1 teaspoons finely chopped fresh parsley
1 teaspoon fresh lemon juice
1 teaspoon minced fresh garlic
pinch of salt
1/4 cup finely chopped red onion
3 ounces reduced fat feta cheese, crumbled
2 tablespoons chopped Kalamata olives (about 8)
Optional: 6 pita pockets cut into triangles and baked for dipping

Layer it in a casserole pan starting with the first ingredient and moving through the list.
Refrigerate at least an hour before serving.


You can also use this dip in a pita pocket with slices of chicken,  see my Greek Isle Pocket recipe for more details.

Greek Isle Pocket

Greek Isle Pocket

This recipe will make two meals

You will need:

1 package of whole-wheat pita pockets

1/2 cup of Mediterranean layer dip (see the recipes following this one)

4 ounces of basic grilled chicken (see the recipes following this one)

Fresh spinach leaves (or bagged spinach salad) that's what i used.

Basic Grilled Chicken:

1 lb of boneless, skinless chicken breasts, fat removed

1 teaspoon evoo (extra virgin olive oil)

Salt and Pepper

Preheat Grill to high.   

Rub the chicken breast with olive oil and season both sides with salt and pepper to taste.

Transfer to grill,  and cook for 3-5 minutes per side or until no longer pink inside. 

Slice the chicken into strips.

Makes 4 chicken breasts. 135 calories, 26g of protein, 0g of carbs, 3 g of fat

Mediterranean layer dip (eat with baked pita triangles or buy pita chips)

You will need:

1 cup of garlic flavored hummus

1/2 cup fat-free yogurt

1/4 teaspoon ground cumin

1/2 teaspoon of finely chopped mint

1 1/3 cups of seeded and finely chopped cucumbers

1 1/3 cups of seeded and finely chopped roma tomatoes

1 teaspoons finely chopped fresh parsley

1 teaspoon fresh lemon juice

1 teaspoon minced fresh garlic

pinch of salt

1/4 cup finely chopped red onion

3 ounces reduced fat feta cheese, crumbled

2 tablespoons chopped Kalamata olives (about 8)

Optional: 6 pita pockets cut into triangles and baked for dipping

Okay now you have a delicious dip to eat with pita chips, and grilled chicken.  Now let's make the pita pockets.

Add some fresh spinach leaves to your pita

Take the dip and insert it into your pita spreading evenly about 1/4 cup

Next add the chicken slices

Enjoy your pita pocket with the dip and chips.

If you have left overs like we did you can make a greek salad the next day.  

We used spinach leaves

the dip

strips of chicken

and some left over feta cheese on top.

it was yummy!

Grilled Prawns with Caper Tzatziki

We had this for New Years 2009,  really yummy!!

Grilled Prawns with Caper Tzatziki

Ingredients

• 1/2 cup nonfat plain Greek Yogurt
• 1/4 cup extra-large capers, drained and finely chopped
• 1 small shallot, finely minced
• Salt and freshly cracked black pepper
• 12 large prawns, about 1 pound, peeled, deveined, tail left on
• Olive oil, for grilling

Directions

Preheat a stove top grill pan to high heat.

In a small bowl, stir together the yogurt, capers, shallots, and season with salt and pepper, to taste. Let stand to allow flavors to mingle.

Cut a deep slit about 1/2-inch long in the bottom third of the shrimp, without cutting all the way through. This will allow the shrimp to butterfly open at the ends as they cook. Toss the prawns with oil and season well with salt and pepper. Grill the shrimp, turning once, until bright pink and just cooked through, 1 1/2 to 2 minutes per side.

To serve, put a dollop of yogurt sauce on a serving plate; stand the shrimp upright with their tails touching around the yogurt. These are terrific with a small salad, rice, or pasta on the side.

Recipe and pic from Food Network