Julia Chiles - Great Taste, Great Health: 30-Minute Mediterranean Meals

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Great Taste, Great Health 30-Minute Mediterranean Meals BY Julia Chiles Copyright 2020 - Julia Chiles

License Notes

No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author. All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book

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Introduction

Wish fast food was healthy? Wish healthy food tasted good? Great Taste, Great Health: 30-Minute Mediterranean Meals is your dream come true! Fulfilling meals that are so much more than health food.

Feta Basil Salad

Best served with a lean protein! Makes 4 salads Ingredients: 1/2 sliced seedless cucumber Tbsp diced olives 4 Roma or Campari tomatoes quartered 1 diced red onion 1/4 cup diced lemon basil 3 tablespoons e.v. olive oil 1 tablespoon lemon juice 1/3 teaspoon minced garlic 4 cups Romaine lettuce 1/4 cup crumbled feta cheese to top each salad Instructions: Prepare and/or layout ingredients. Mix diced red onion, basil, olive oil, lemon juice, garlic chill 30 minutes in airtight container in fridge (preferably a glass container). Combine lettuce, cucumber slices, diced olives, quartered tomatoes and divide evenly between 4 bowls.

Easy Chicken Pitas

Or, spread on flatbread! Makes 4 pitas Ingredients: 1 cup shredded rotisserie chicken 1 cup garbanzo beans, rinsed and drained 6-8 cherry tomatoes, halved or quartered 1/4 cup diced onion 1/4 cup chopped parsley 1 Tbsp diced oregano cup olive oil 1 teaspoon lemon peel 1/4 teaspoon pepper 3 cups torn lettuce 1/3 cup Parmigiano-Reggiano cheese 4 low-fat, organic pitas Instructions: Combine shredded chicken, rinsed garbanzo beans, cherry tomatoes, diced onions, chopped parsley, chopped oregano, olive oil, lemon peel, pepper, torn lettuce, cheese.

Easy Chicken Pitas

Or, spread on flatbread! Makes 4 pitas Ingredients: 1 cup shredded rotisserie chicken 1 cup garbanzo beans, rinsed and drained 6-8 cherry tomatoes, halved or quartered 1/4 cup diced onion 1/4 cup chopped parsley 1 Tbsp diced oregano cup olive oil 1 teaspoon lemon peel 1/4 teaspoon pepper 3 cups torn lettuce 1/3 cup Parmigiano-Reggiano cheese 4 low-fat, organic pitas Instructions: Combine shredded chicken, rinsed garbanzo beans, cherry tomatoes, diced onions, chopped parsley, chopped oregano, olive oil, lemon peel, pepper, torn lettuce, cheese.

Cut pitas in half and fill. If desired, toast.

Mussels with a Cucumber Asparagus Salad

Seafood is an excellent source of healthy fats and essential oils! Makes 4 servings. Ingredients: 1-1 pound mussels -pound asparagus, cut into 2-3-inch pieces 1 seedless cucumber sliced 2 Roma tomatoes sliced 1 Tbsp e.v. olive oil 1/2 tablespoons lemon juice 1/2 teaspoons grated lemon zest 1/3 tsp thyme tsp diced basil Instructions: In skillet steam mussels until they open (3-5 minutes).

Turkey Pitas

For extra protein, add tofu! Makes 4 servings.

Turkey Pitas

For extra protein, add tofu! Makes 4 servings.

Ingredients: 4 low-fat, organic pita shells 1-2 cup shredded turkey 1 cup julienned sweet bell peppers 3/4 cup diced egg plant 4 quartered cherry tomatoes, halved 1/2 tablespoon lemon juice 1/2 teaspoon grated lemon zest 1/4 cup grated Parmesan-Romano cheese Instructions: Combine bell peppers, eggplant, tomatoes, lemon juice, lemon peel, cheese, turkey. Toss. Half shells and fill. Toast if desired.

Cod Berry Salad

Works with any fish! Makes 2 servings Ingredients: 1 cup diced cod cup blueberries, washed cup strawberries sliced, washed cup diced peaches , washed 1 sliced Roma tomatoes 2 tablespoons e.v. olive oil, oregano or rosemary, lemon zest, cheese. olive oil, oregano or rosemary, lemon zest, cheese.

Cover and chill 10-20 minutes before serving. In skillet, over medium high heat, warm diced cod 1-2 minutes until brown and crisp around the edges.

Pastaless Puttanesca Pasta

If desired, add a small portion of pasta! Makes 2 serving Ingredients: 1 tablespoon e.v olive oil 1/4 cup grated onion Tbsp garlic, minced 1/3 cup tomato sauce 1 tablespoon tomato paste 1 tablespoon capers, drained 1 teaspoon red pepper flakes 1 cup cooked linguine or fettucine 1-2 tsp. Italian seasoning Parmigiano-Reggiano for topping Instructions: In skillet over medium high heat, add olive oil and saut onions and garlic 1-2 minutes. Stir in tomato sauce, paste, capers, red pepper flakes, pasta, Italian seasoning. Warm through.

Divide between two plates and top with cheese

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