Editors of America’s Top Magazines - Delicious Mediterranean Diet Recipes

Kebabs, gyros, falafel not the usual fare that comes to mind when you think of whats best to eat on a diet. But the cuisine of the countries bordering the Mediterranean Sea is based on a bounty of low-fat foods that have fresh flavors and exotic texturesits like an adventure for your palate. And because these dishes tend to be higher in protein and lower in calories, you can eat more, and feel satisfied longer.

The Mediterranean diet wins a gold star for health. Reams of research confirm its power to fight heart disease, help control diabetes and possibly prevent cancer. But how can a diet that calls for ample amounts of pasta, bread and grains, and moderate amounts of nuts, cheese and avocadonot to mention those daily spoonfuls of olive oilpossibly be good for your waistline? Researchers were skeptical, too, until they discovered that people who switch from a low-fat diet to one that contains more fat but equal calories do not gain weight. In one study, almost three times as many subjects stuck with a Mediterranean-style diet compared to those on a low-fat regimenand were more likely to keep the weight off after the study was over. The key is controlling portions.

What follows is a collection of recipes for tasty, colorful dishesfrom breakfast through dessert (yes, dessert!)that will make following the Mediterranean diet easy and delicious.

Start the day off right with one of these healthy, filling choices.

Try not to exceed three cups of (regular, caffeinated) coffee a day or four cups of (regular, caffeinated) tea. Less is even better. You don't have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily.

From Eating Light

305 calories

Total time 10 min.

Makes 1 serving

1 egg

cup cooked baby spinach

1 Tbsp. feta

1 Whole Wheat English Muffin

2 tsp. light spread

1. Scramble 1 egg with cup cooked baby spinach and 1 Tbsp. feta.
2. Serve with 1 whole wheat English muffin and 2 tsp. light spread.

From Redbook

Photo by Tina Rupp

< 400 calories per serving

Active time 20 min.

Total time 26 min.

Makes 4 main-dish servings

2 Tbsp. olive oil, 1 Tbsp. unsalted butter

34 lb. small red potatoes, very thinly sliced

1 cup diced onion

1 large orange bell pepper, seeded and cut into 1-inch strips

1 tsp. minced garlic kosher salt and pepper

10 large eggs

2 Tbsp. chopped fresh flat-leaf parsley

1. Preheat oven to 400F.
2. In large, ovenproof nonstick skillet on medium, heat oil and butter. Add potatoes to skillet, spreading them out and flipping them to coat evenly with oil mixture. Cook 6 minutes, or until lightly golden and barely soft, turning occasionally. Add onion, bell pepper, garlic, teaspoon salt, and
3. teaspoon freshly ground black pepper. Carefully stir into potatoes. Cover skillet; cook 3 minutes, tossing once or twice, until onions are translucent.
4. In large bowl, whisk eggs with teaspoon salt and teaspoon pepper; stir in parsley. Pour over potato mixture. Allow eggs to set in skillet 1 minute, then gently combine vegetables and eggs using spatula. Cook about 4 minutes, or until eggs have begun to solidify around edges.
5. Place skillet in oven; bake omelet 6 minutes, or until eggs are just set, slightly puffed, and shrinking away from sides of skillet. Using oven mitts, remove skillet to stovetop.
6. Loosen edges of omelet with spatula and slide out onto serving plate or cutting board. Cut into wedges and serve immediately, or, to serve as a Spanish-style tortilla, cool to room temperature and drizzle with olive oil.

Each serving about 18 g protein, 22 g carbohydrate, 22 g total fat (7 g saturated), 3 g fiber, 473 mg cholesterol, 679 mg sodium.

From Good Housekeeping

Photo by Con Poulos

317 calories per serving

Active time 35 min.

Total time 1 hour 20 min. plus chilling and cooling

Makes 6 main-dish servings

cup all-purpose flour

cup whole-wheat flour

Salt and pepper

4 Tbsp. cold trans fatfree margarine, cut up

cup low-fat buttermilk nonstick cooking spray

3 large egg whites

1 leek (6 to 8 oz.), white and light green parts only, cut into thin half-moons

tsp. chopped fresh thyme leaves

6 oz. baby spinach (about 6 cups)

2 large eggs

1 cups reduced-fat (2%) milk

cup freshly grated parmesan cheese

1 tsp. Dijon mustard

1 oz. goat cheese, softened

1. Preheat oven to 400F. In food processor, pulse flours and teaspoon salt until combined. Add margarine; pulse until coarse crumbs form. Add buttermilk; pulse until just blended. If dough does not stay together when pinched, add ice water, 1 tablespoon at a time, pulsing after each addition. Shape into disk. Wrap in plastic wrap; refrigerate 20 minutes or overnight. (If chilled overnight, let stand 30 minutes at room temperature before rolling.)
2. Coat 9-inch glass pie plate with cooking spray. On lightly floured surface, with floured rolling pin, roll dough into 12-inch round; place in pie plate. Gently press against bottom and up side without stretching; trim edge. Prick holes in crust with fork. Line with foil; fill with pie weights or dried beans. Bake 15 minutes, or until beginning to set. Remove 1 tablespoon egg whites from rest of whites; set remaining aside. Remove foil with weights; brush bottom of crust with tablespoon of egg whites. Bake 5 to 6 minutes, or until golden brown and dry to the touch. Cool completely on wire rack.
3. Meanwhile, coat 12-inch skillet with cooking spray; heat over medium heat. Add leek, thyme, and teaspoon salt. Cook 3 to 4 minutes, or until soft, stirring. Add spinach; cook 5 minutes, or until mixture is very soft and dry, stirring frequently. Let cool.
4. In large bowl, whisk whole eggs, milk, and remaining egg whites. Stir in Parmesan, mustard, spinach mixture, and teaspoon freshly ground black pepper. Spread goat cheese on bottom of crust; place in jelly-roll pan. With strips of foil, cover crust edges to prevent overbrowning. Pour egg mixture into crust; bake 32 to 35 minutes, or until knife inserted in center comes out clean. Cool on wire rack 15 minutes to serve. Cut quiche into wedges, and serve.

Each serving about 270 calories, 13 g protein, 25 g carbohydrate, 13 g total fat (8 g saturated), 4 g fiber, 82 mg cholesterol, 450 mg sodium.

From Good Housekeeping