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Greek cuisine is a Mediterranean cuisine, and shares parts of its culture with the cuisines of Italy, and Turkey. Greece prides itself in its local foods and focuses on ingredients such as olive oil, fresh fruits and vegetables, beans, nuts, and whole grains. Greece is also known for its wine, fresh fish, and various meats, which include poultry, lamb, and pork. Oh and, of course, we can’t forget a glass of red wine with dinner!
Cucumber with Feta Cheese and Mint
Serves 8
Serving Size: 1/2 Cup
Ingredients
3 medium, peeled cucumbers and cut into thin slices
½ cup crumbled reduced fat feta cheese
½ cup chopped mint leaves
2 tbsp olive oil
3 tbsp lemon juice
¼ tsp black pepper
Directions:
1. Place sliced cucumbers into a salad bowl, and sprinkle with the feta cheese and mint.
2. In a small bowl whisk the oil and lemon juice with pepper and pour over the salad and toss thoroughly.
3. Serve immediately.
Per serving:
60 calories, 2g protein, 5g fat (2g saturated), 5mg cholesterol, 3g carbohydrate, 1g fiber, 1g sugar, 120mg sodium
White Bean Soup – Fasolia Soupa
Serves 12
Serving Size: 1/2 Cup
Ingredients
½ pound white beans (soaked overnight)
6 cups low sodium vegetable broth
1 cup chopped fresh tomatoes
½ cup chopped celery
1 cup finely chopped onion
½ cup diced carrots
2 tbsp olive oil
1 tsp salt
1 tsp pepper
¼ cup chopped parsley
Directions:
1. Wash the beans and soak overnight in cold water.
2. In the morning, drain off the water, put in a saucepan with vegetable broth.
3. Bring to a boil, reduce heat and simmer for 1 hour.
4. Add remaining ingredients except parsley and continue to simmer for one hour or until the beans are tender.
5. Serve and garnish with fresh chopped parsley.
Chef Note: Freeze extra servings for later use.
Per serving: 110 calories, 4g protein, 3g fat (0g saturated), 0mg cholesterol, 16g carbohydrate, 6g fiber, 2g sugar, 280mg sodium
Baked Summer Vegetables – Briami
Serves 8
Serving Size: 1/2 Cup
Ingredients
1 cup quartered canned artichoke hearts
1 cup chopped zucchini
1 cup peeled and chopped potatoes
1 cup chopped onion
1 cup chopped green peppers
3 large tomatoes cut into wedges
3 tbsp olive oil
½ cup water
½ tsp salt
Directions:
1. Preheat oven to 350°F.
2. Arrange all vegetables into a 11 inch x 15 inch baking pan.
3. Add olive oil and water; sprinkle with salt
4. Cover and bake in oven for 30 minutes. Uncover and bake for 30 minutes.
Per serving:
90 calories, 2g protein, 5g fat (1g saturated), 0mg cholesterol, 9g carbohydrate, 2g fiber, 3g sugar, 210mg sodium
Veal Stew With Onions – Stifatho
Serves 12
Serving Size: 3/4 Cup
Ingredients
2 pounds veal loin cut into ½ inch cubes
¼ cup olive oil
½ tsp pepper
1 cup chopped onion
2 cups tomato juice
¼ cup white vinegar
½ cup red wine
1 cup water
1 bay leaf
2 cups peeled pearl onions
2 cloves garlic, chopped
Directions
1. In a large pot, brown meat in olive oil over a medium heat.
2. Season with salt and pepper.
3. Add chopped onion and sauté until soft.
4. Add tomato juice, vinegar, wine, bay leaf, and 1 cup water.
5. Simmer until meat is tender about 1 hour.
6. Add peeled pearl onions and garlic.
7. Continue to cook slowly for 20 minutes or until the liquid is reduced and the onions are soft
Chef Note: Remove bay leaf before serving. Freeze extra servings for later use.
Per serving:
200 calories, 15g protein, 11g fat (3g saturated), 60mg cholesterol, 8g carbohydrate, 1g fiber, 3g sugar, 180mg sodium
Greek Yogurt with Honey and Almonds
Serves 8
Serving Size: 1/2 Cup
Ingredients
4 cups fat-free plain Greek yogurt
2 tbsp honey
2 tbsp chopped almonds
Directions:
1. Place all ingredients into a small bowl and mix well.
2. Serve.
Per serving:
90 calories, 10g protein, 1g fat (0g saturated), 0mg cholesterol, 9g carbohydrate, 0g fiber, 9g sugar, 45mg sodium
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