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Healthy Mediterranean Cooking at Home

Category Archives: tzatziki

About 1.3 million Americans are of Greek descent and have the majority live in New York City, Boston, and Chicago. However, Tarpon Springs, Florida is home to the highest per capita representation of Greek Americans in the country (11%).

In 1768 about 500 Greeks from Smyrna, Crete, and Mani settled in New Smyrna Beach, Florida. The colony was unsuccessful, and the settlers moved to St. Augustine in 1776. The first significant Greek community to settle in the U.S. was in New Orleans, Louisiana during the 1850s. By 1866, the community was numerous and prosperous enough to have a Greek consulate and the first official Greek Orthodox Church in the United States. Immigration picked up again in the 1890s and early 20th century, due largely to economic opportunity in the U.S. Most of these immigrants worked in the northeastern cities in the United States; while others labored on railroad construction and in the mines of the western states. Many Greek immigrants expected to work and return to their homeland after earning capital and dowries for their families. However, due to conflicts between Greece and Turkey, Greek immigrants lost the right to return to their homeland and were made refugees. Additionally, in 1924 the first widely implemented U.S. immigration limit against non-Western European immigrants created an impetus for immigrants to apply for citizenship and permanently settle in the U.S.

Greeks began to arrive in large numbers after 1945, fleeing the economic devastation caused by World War II and the Greek Civil War. From 1946 until 1982, approximately 211,000 Greeks emigrated to the United States. In the aftermath of the recent Greek financial crisis, there has been a resurgence of Greek emigration to New York City with the majority of the immigrants settling in Astoria, Queens.

As immigrants from various Greek areas, they settled in different regions of the United States and became “Greek Americans”. Many of their traditional foods and recipes depended on the availability of those ingredients in the U.S. so these recipes often developed into new traditions. For example, Greek Salad is called Horiatiki in Greece and the salad is made with feta and cucumber, but no lettuce—only the Greek American version of the salad contains lettuce. Greek cuisine has certainly influenced American cuisine not only with the popularity of Greek salad but also with foods like gyros, souvlaki, and baklava.

Contemporary Greek cooking makes wide use of olive oil, vegetables and herbs, grains and bread, wine, fish, and meats that include lamb, poultry, rabbit and pork. Also important are olives, cheese, eggplant (aubergine), zucchini (courgette), and yogurt. Greek desserts are usually made with nuts and honey.

Below are some traditional Greek recipes for you to try.

Spanakopita (Spinach Triangles)

Ingredients

10 sheets of phyllo dough
500g spinach washed and roughly chopped (18 ounces)
1 tablespoon olive oil
2 onions, finely chopped
2 cloves of garlic, crushed
2 eggs, beaten
200g feta cheese, crumbled (7 ounces)
Pinch of grated nutmeg
2 tablespoons fresh dill, chopped
Melted butter for the pastry
Salt and pepper to taste

Directions

Sauté the onions in the olive oil until soft and turning golden. Add the garlic and cook for a couple of minutes. Add the spinach in batches and cook until wilted. Let the mixture cool down in a colander to drain. Pour into a mixing bowl. Mix in the feta cheese, eggs, nutmeg, dill, salt, and pepper.

Preheat the oven to 350 degrees F.

Spread one sheet of the phyllo dough on the kitchen counter and keep the rest covered with a cloth.
With a cooking brush drizzle some melted butter on the phyllo sheet on the counter. Spread one more sheet on top and drizzle with some more butter.

Cut the phyllo sheets in 3-4 lengthwise pieces (depending on if you like the spanakopita triangles to be small or larger). At the end of each piece add one tablespoon of the filling. Fold one corner over the filling to form a triangle and continue folding the triangle upon itself, until the entire piece of phyllo is used. Continue with the rest of the phyllo sheets and filling.

Oil the bottom of a large baking dish, place the spanakopita triangles in the dish and brush them with more melted butter. Bake in the preheated oven at 25-30 minutes, until golden and crispy. Serve with Tzatziki Sauce.

Greek Tzatziki Sauce

Ingredients

1 cup plain Greek Yogurt
2 teaspoons fresh dill chopped
1/2 cup cucumber, peeled and seeded
2 teaspoons lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
2 cloves garlic, grated

Directions

Chop the cucumber into tiny pieces, place in a colander and sprinkle lightly with salt. Let drain for 20 minutes. Squeeze dry in a paper towel. Place in a mixing bowl and add the remaining ingredients. Cover and chill in the refrigerator for several hours.

Grilled Zucchini and Lamb Chops

Ingredients

1 large zucchini
4 loin lamb chops
Marinade
2 tablespoons lemon juice
4 tablespoons olive oil
1 teaspoon dried Greek seasoning or oregano
2 garlic cloves, sliced
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Cut the zucchini into quarters. Combine the marinade ingredients in a ziplock food storage bag. Give it a shake. Add the lamb and zucchini, seal the bag and marinate overnight in the refrigerator.

Preheat an outdoor or stovetop grill. Place the lamb and zucchini quarters on the grill and cook for 4-5 minutes on each side. Remove to a serving platter and let rest for 5 minutes before serving.

Greek Couscous

Ingredients

1 cup couscous
1 cup of water
1/2 cup diced roasted red peppers
1/2 cup diced sun-dried tomatoes
1/4 cup chopped kalamata olives
2 tablespoons olive oil
4 oz crumbled feta cheese
1 tablespoon toasted pine nuts
2 tablespoons chopped fresh parsley

Directions

Prepare couscous as directed on the package. (Boil the water, add couscous, stir quickly. remove from heat and let sit for 5 minutes). Do not add butter and salt.

In a large bowl, mix peppers, tomatoes, and olives together well. Add couscous and stir with a fork to fluff the couscous.
Add the oil, pine nuts, and feta and stir gently to combine. Sprinkle with parsley.

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Spices are very important in Moroccan cuisine. Common spices include cinnamon, cumin, turmeric, ginger, paprika, coriander, saffron, mace, cloves, fennel, anise, nutmeg, cayenne pepper, fenugreek, caraway, black pepper, and sesame seeds. Twenty-seven spices are combined for the famous Moroccan spice mixture called “ras el hanout”.

Due to its location on the Mediterranean Sea, the country is rich in natural resources and meals are usually built around seafood, lamb or poultry. The Moroccan national dish is a tagine or stew named for a special pot that is used for cooking. Common ingredients include chicken or lamb, almonds, hard-boiled eggs, prunes, lemons, tomatoes, and other vegetables. The tajine, like other Moroccan dishes, is known for its distinctive flavoring, which comes from spices that may include saffron, cumin, coriander, cinnamon, ginger, and ground red pepper. Give this Moroccan inspired recipe a try.

Moroccan Spiced Chicken

Ingredients

1 tablespoon chili paste (harissa or sambal oelek)
1/2 tablespoon smoked paprika
1/2 tablespoon ground turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
1/4 teaspoon cardamom
1/4 teaspoon cayenne
1 orange, zested, then cut into segments
2 tablespoons oil
4 bone-in chicken thighs
Kosher salt and freshly ground black pepper
2 cloves garlic, minced
1 small onion, diced
1/2 cup diced cherry tomatoes
1/2 cup chicken stock
1/2 cup green olives
1/4 cup chopped preserved lemon
Couscous, recipe below

Directions

Preheat the oven to 325 degrees F. Heat a wide, deep braising pan over medium-high heat.

In a small bowl, combine the chili paste, paprika, turmeric, cumin, ginger, cinnamon, coriander, allspice, cardamom, cayenne, orange zest, and 1 tablespoon oil. Stir to form a paste.

Season the chicken with salt and pepper; rub half of the spice mixture on both sides of the chicken thighs.

Add the remaining 1 tablespoon oil to the heated pan. Sear the chicken skin-side down until golden brown, about 5 minutes. Turn and brown the other side. Remove the chicken to a plate.

Add the garlic, onion and remaining spice mixture to the same pan, using a wooden spoon to scrape up any browned bits from the bottom of the pan. Reduce the heat to medium and cook until the onions are softened and lightly browned, about 5 minutes.

Return the chicken to the pan along with the tomatoes, chicken stock, olives, preserved lemon, and sliced oranges. Cover the pan and place it in the oven to braise for about 1 hour and 15 minutes. Uncover and continue to braise until the chicken is tender, another 15 to 20 minutes.

Couscous

Ingredients

1/4 teaspoon salt
1 cup whole wheat couscous
1 tablespoon olive oil
1 ¼ cups no salt added chicken broth

Directions

Bring the chicken broth and salt to a boil in a medium saucepan. Pour in the couscous and the olive oil, give a quick stir, cover and turn off the heat. Let sit for 5 minutes. Fluff with a fork to break up any lump and serve.

Cucumber Salad

Ingredients

1 English cucumber, sliced thin
1 scallion, finely chopped
1 garlic clove, minced
1/3 cup plain whole milk Greek yogurt
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried dill weed.

Directions

Combine all the ingredients in a serving bowl. Mix well, cover the dish and refrigerate several hours before serving.


Grilled Lamb Chops

2 servings

Ingredients

4 loin lamb chops, about 1 ¼ lb total
Lemon wedges

Marinade
2 tablespoons olive oil
1 tablespoon lemon juice
2 large garlic cloves, sliced
1 teaspoon Greek seasoning store-bought (or combine equal parts of coarse salt, Turkish oregano, garlic, dried lemon zest, black pepper, and marjoram and use 1 teaspoon in this recipe)

Directions

Place the lamb chops in a medium ziplock bag with the marinade ingredients. Seal the bag, shake and store the bag in the refrigerator for several hours before grilling.

To grill the lamb chops:

Preheat an outdoor or stovetop grill. Oil the grill.
Remove the chops from the marinade and grill them over medium-high heat, turning once, until medium-rare, about 3 minutes on each side.

Transfer the chops to a serving platter and let rest for 5 minutes. Serve with lemon wedges, the Greek Salad, Tzatziki, and grilled pita.

Greek Vegetable Salad

2 servings

Ingredients

1 medium cucumber, peeled, seeded and cut in large dice
1 large tomato, seeded and cut in large dice
4 -5 pepperoncini, seeded and cut in large dice
1/4 of a red onion, cut in large dice
12 Greek olives
1/3 cup crumbled feta cheese

Dressing
1/3 cup olive oil
3 tablespoons wine vinegar
1 teaspoon salt
1 teaspoon dried oregano or Greek seasoning
1/2 teaspoon honey

Directions

In a serving bowl, combine the cucumber, tomato, pepperoncini, onions, olives, and feta cheese. In a jar with a tight-fitting lid, combine the dressing ingredients; shake well. Drizzle over salad and toss to coat. Serve with a slotted spoon.

Tzatziki Sauce

Makes 1 cup

Ingredients

1 cucumber, peeled, seeded and grated
1/2 teaspoon salt, divided
1 scallion, minced
1/2 cup plain whole milk Greek yogurt
1 tablespoon lemon juice
2 cloves garlic grated
1/4 teaspoon freshly cracked black pepper
1 tablespoon fresh dill finely chopped
1/2 teaspoon za’atar or dried oregano

Directions

Place the grated cucumber in a fine-mesh sieve and sprinkle with ¼ teaspoon salt and drain for about 30 minutes.

In a mixing bowl, combine yogurt, lemon juice, garlic, black pepper, ¼ teaspoon salt, parsley, and oregano or za’atar and stir to combine.
Add the cucumber to the yogurt mixture and stir to combine.
Cover and refrigerate for about an hour before serving to allow the flavors to develop.

 

Grilled Pita Bread

A very good tasting low carb mini pita (4g net carbs) is made by Joseph’s Middle East Bakery

2 servings

Ingredients

2 small (mini) pita bread
Olive oil
Za’atar

Directions

Lightly brush both sides of each pita with olive oil. Sprinkle with a little za’atar. Place on the grill for 1 minute, turn them over and grill for 1 minute more. Serve with the Tzatziki Sauce.


Sicilian Style Codfish Cakes

Makes 8-10 cakes

Ingredients

1 pound fresh cod fish fillets, poached (see directions below)
1 pound potatoes, peeled, boiled and mashed (about 3 medium)
1/2 cup grated Parmesan cheese
2 tablespoons extra virgin olive oil
1 medium onion, finely diced
1 garlic clove, grated
1 large egg
1/4 cup chopped fresh parsley
Flour
1 egg beaten with 1 tablespoon water for coating the patties
1 cup breadcrumbs
Salt and pepper
Vegetable oil for shallow frying

Directions for making fish cakes:

Drain the poached fish and flake the fish with a fork. Be sure to remove all bones. Let cool.
Cook the potatoes in salted water and mash with the olive oil. Add the Parmesan cheese, chopped onion, garlic, 1 egg, the flaked codfish, parsley, salt and pepper to taste.

Divide the fish mixture into eight equal portions, then, with floured hands form each into a flat cake, about 3-inch rounds; 1/2 inch thick.

Beat the egg with the water. Dip each fish cake into the beaten egg and then into the breadcrumbs

Heat the oil in a large frying pan and fry the fish cakes for about 3-5 minutes on each side, until crisp and golden
Drain on paper towels and serve with a remoulade or tzatziki sauce.

Poached Cod Fish

3 cups cold water
1/4 cup dry white wine
1 medium bay leaf
A large branch of fresh thyme
3 chive stalks
Salt and pepper
1 lb cod fillets
1/2 medium lemon, sliced paper-thin
3 fresh parsley sprigs, stems trimmed and coarsely chopped

Directions

Combine all the ingredients except the fish in a large, shallow-sided pot and bring to a boil over high heat. Reduce heat to low until liquid is at a simmer. Add fish in a single layer, making sure it is completely covered with liquid. Sprinkle the fish with salt and pepper.
Poach until the cod flesh is opaque and flakes easily (the internal temperature should be 175ºF).

Low Carb Codfish Cakes

Makes 4 cakes

For this version, I made mashed cauliflower and mixed it with butter and sour cream for a previous dinner side. I reserved a ½ cup of the mixture for the codfish cakes.

Ingredients

Cakes

1 lb poached cod fillets
1/2 cup leftover mashed cauliflower mixed with sour cream
1/2 medium shallot, minced
1/2 teaspoon garlic powder
1/4 cup chopped fresh parsley
1 tablespoon freshly grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon pepper

Coating

Arrowroot powder
1 egg beaten with 1 tablespoon water for coating the patties
1 cup store-bought Low Carb panko bread crumbs or homemade, recipe below
Vegetable oil for shallow frying

Directions for making low carb fish cakes:

Drain the poached fish and flake the fish with a fork. Be sure to remove all bones. Let cool.
Add the leftover cauliflower, chopped shallots, garlic powder, Parmesan cheese, flaked codfish, parsley, salt, and pepper.
Chill the mixture in the refrigerator for several hours.

Divide the fish mixture into four equal portions, then, with arrowroot powder floured hands form each into a flat cake.

Dip each fish cake into the beaten egg mixture and then into the low carb breadcrumbs

Heat the oil in a large frying pan and fry the fish cakes for about 3-5 minutes on each side, until crisp and golden.
Drain on paper towel and serve with the tzatziki sauce.

Low Carb Panko Crumbs

I buy low carb bread, such as Smart Buns, and turn them into homemade croutons or panko crumbs.
Slice the bread into cubes.
Place cubes on a sheet pan and toast, in a single layer in a 350 F degree oven. Store the croutons in a zip-top bag in the freezer.

To make breadcrumbs: Place the toasted cubes in a food processor and pulse to create course breadcrumbs.
Store the remainder in an air-tight, zip-seal bag in the freezer.

Tzatziki Topping (cucumber yogurt sauce)

Mix 1/2 cup plain whole milk Greek-style yogurt with ¼ of a cucumber (seeds removed, grated and squeezed to remove extra liquid), 1/4 teaspoon garlic powder, 1/4 teaspoon salt, 1/4 cup crumbled feta cheese and 1 tablespoon chopped dill.

Spiralized Carrot & Beet Salad

Servings 4-6 servings

Ingredients

2 carrots spiralized or one 12 oz package of frozen Green Giant carrot spirals, defrosted
2 beets spiralized or one 12 oz package of frozen Green Giant beet spirals, defrosted
1/2 of a shallot, minced
2 tablespoons chopped chives
1/2 cup slivered almonds, toasted
A generous handful of chopped parsley

Dressing
1/4 cup lemon juice
1/4 cup olive oil
A couple of dashes of hot sauce

Directions

Peel and spiralize the carrots and beets or defrost the frozen spirals in a colander and dry on paper towels.


Cut the spirals into shorter strands for the salad and place in large salad bowl. Salt and pepper to taste. Add the shallots, chives, parsley, and almonds.
In a separate small bowl whisk together lemon and olive oil with a couple dashes of hot sauce.
Pour dressing over veggies and mix well. Serve with the codfish cakes.


Serve with tzatziki (recipe below) and pita bread. A Greek salad rounds out the meal.

Pork Souvlaki

I used pork for this dinner. Prepare the meat 1 day ahead.

Servings 6

Ingredients

1-1/2 lbs boneless pork loin or boneless chicken or lamb loin, cut into 1″ cubes
1/4 cup extra virgin olive oil
3 tablespoons lemon juice
2 tablespoons red wine vinegar
3 cloves garlic minced
2 teaspoons Greek seasoning (or use 2 teaspoons dried oregano, 1 teaspoon dried thyme,
1 teaspoon grated lemon zest, 1 teaspoon sea salt and 1 teaspoon ground black pepper.)
1 tablespoon water

Directions

Combine the olive oil, lemon juice, red wine vinegar, minced garlic, Greek seasoning and water in a plastic ziplock bag.
Place the pieces of pork in the bag. Seal the bag and shake to coat the meat really well, Place the bag in the refrigerator to marinate overnight.’

Place wooden skewers to soak in cold water for about 30 minutes before placing the meat on the skewers or use metal skewers.
Preheat an outdoor grill or a stovetop grill pan to medium-high heat. You may also use a broiler.
Thread the pieces of pork onto the skewers; discard unused marinade.
Grill the kebabs, turning them every 2-3 minutes until the meat is cooked through, about 10 minutes.
Serve immediately with tzatziki sauce and a small pita bread.

Tzatziki Sauce

Ingredients

1 large cucumber, peeled and seeded
1/2 teaspoon Kosher salt
3/4 cups plain Greek yogurt (not low-fat)
2 scallions (green onions), minced
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1 tablespoon minced fresh dill
1/4 teaspoon black pepper
½ cup crumbled feta cheese

Directions

Peel and seed the cucumber. Grate the cucumber on a box grater or finely chop. Place in a colander and add the salt. Let drain for 10-15 minutes. Turn out onto a paper towel, roll up and squeeze the towel to remove some of the liquid.

Place the yogurt in a mixing bowl. Add the grated cucumber to the yogurt along with the remaining ingredients and stir well. Taste and adjust seasoning to your liking.

Cover and chill in the refrigerator several hours before serving.

Greek Salad

Dressing
1/2 cup red wine vinegar,
2 garlic cloves, crushed,
1/2 teaspoon dried basil,
1 teaspoon dried oregano,
1 tablespoon sugar,
1/2 teaspoon salt,
1/4 teaspoon pepper
1 cup vegetable oil
1/2 cup olive oil
2 tablespoon lemon juice.

Directions

Pour all the ingredients into a large jar and shake well..
Place the jar in the refrigerator for a few hours to blend the flavors.
Use the Greek dressing with your favorite Greek salad ingredients: romaine lettuce, green peppers, red onions, cucumbers, tomatoes, kalamata olives, pepperoncini and crumbled feta.


If you are trying to eat more Mediterranean type meals, then this lunch will be very satisfying, indeed. It has all the flavors of the Mediterranean. along with being good for you and tasting absolutely delicious. This recipe comes together quickly and can be increased or decreased to suit your needs. This is good eating.

Greek Style Chicken Sandwiches

3 sandwiches

Ingredients

1 lb chicken tenderloins (fingers) about 6
1/4 cup extra virgin olive oil
1 garlic minced
1/4 cup fresh lemon juice.
1/2 teaspoon oregano
1/2 teaspoon Greek seasoning
Sea salt
3 mini Pita breads, warmed
Lettuce
Tzatziki Sauce, see recipe below
1/4 cup Feta cheese
Greek Olives

Directions

In a zip-lock plastic bag combine the olive oil with the lemon juice, garlic, oregano and Greek seasoning. Shake well to combine and add the chicken.

Seal the bag and refrigerate for about 3 hours.

Heat a large skillet over medium heat and pour the chicken and marinade into the skillet. Sprinkle the chicken lightly with sea salt.

Turn the heat down slightly and cook the chicken in the marinade for about 15 minutes, turning the chicken tenders over about half way through the cooking time.

Remove the skillet from the heat and allow the chicken to cool down.

To make each sandwich:

Place a mini pita on a sandwich plate and top with a few leaves of lettuce.

Place 2 chicken tenders on top, sprinkle the chicken with some feta cheese and then add a few tablespoons of Tzatziki Sauce.

Serve Greek olives on the side.

Tzatziki Sauce

Ingredients

1 large cucumber
3/4 cups plain Greek yogurt (not low-fat)
2 scallions (green onions), minced
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1 tablespoon minced fresh dill
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Peel and seed the cucumber. Grate the cucumber on a box grater onto a paper towel, roll up and squeeze the towel to remove some of the liquid.

Place the yogurt in a mixing bowl. Add the grated cucumber to the yogurt along with the remaining ingredients and stir well.

Cover and chill in the refrigerator several hours before serving.


July’s dinner recipes take full advantage of all the wonderful, seasonal produce available at this time of year. Where I live, this month is just about the end of the local growing season, too hot, while many of you are just reaping the benefits of gardens begun just a few months ago. And, for me, it is also too hot to grill. What you say! Since I am fortunate to be able to grill 12 months a year, the thrill is not seasonal. Some days I do not want to deal with the heat and the hot grill. So. many of my meals on these very hot days are prepared in an air-conditioned house.

Dinner One

Garden Fresh Meatloaf

Serve with a green bean salad and fried Italian peppers, recipes below.

Ingredients

2 lbs. grass-fed, organic, lean ground beef
2 carrots, finely diced
1 celery stalk, finely diced
Half of a large green bell pepper, finely diced
1 small sweet onion, finely diced
1 clove garlic, minced
Half pint grape tomatoes, seeded and chopped
1 cup of your favorite fresh herbs, chopped
1 tablespoon olive oil
2 large eggs, beaten
¼ cup ketchup
1 cup bread crumbs
½ cup water

Directions

Heat the oil in a medium skillet. Add all the diced vegetables and garlic to the skillet and cook until tender.

Add the herbs and season with salt and pepper. Cool to room temperature.

Preheat the oven to 350 degrees F.

Place the beef in a mixing bowl. Add the cooked vegetables, beaten eggs, ketchup, water and bread crumbs.

Combine thoroughly and place in a greased 9×5 loaf pan.

Bake the meatloaf until an instant-read thermometer registers 160°F, about 60-75 minutes.

Let rest a few minutes and then unmold, slice and serve.

Green Bean Salad

4 servings

Ingredients

1 tablespoon red wine vinegar
3 tablespoons olive oil
1 clove garlic, finely minced
Kosher salt and freshly ground pepper, to taste
2 cups fresh green beans, trimmed and cut into 2 inch pieces
2 oz feta cheese, crumbled
1/4 cup finely diced red onion
1/4 teaspoon dried oregano

Directions

To make the vinaigrette:

Whisk together the vinegar, oil, garlic, salt and pepper in a serving bowl; set aside.

For the green beans:

Bring a large saucepan of lightly salted water to a boil; add the beans and cook until just tender, about 3 minutes.

Using a slotted spoon, transfer the beans to a bowl of ice water. Drain well and toss with the vinaigrette, oregano, feta and onion.

Chill before serving.

Italian Fried Peppers

Ingredients

10-12 long Italian frying peppers
Extra virgin olive oil
1 large garlic clove, sliced thin
½ teaspoon crushed fennel seed
½ teaspoon dried oregano
½ teaspoon red pepper flakes
Kosher salt and freshly ground black pepper.

Directions

Wash and dry the peppers.

Heat a large saute pan over medium to high heat and add just enough extra virgin olive oil to cover the bottom of the pan and add the garlic and red pepper flakes. Cook for about 30 seconds

Add the peppers and season with salt and pepper. Turn the peppers over a few times to coat in oil.

Add the fennel and oregano and cook for about 10 minutes until soft and beginning to brown. Can be served at room temperature.

Dinner Two

Shrimp Tacos For Two

Serve this entrée with a cucumber salad. Recipe below.

Ingredients

1 tablespoons olive oil
1 small clove garlic grated
2 teaspoons fresh lime juice
1/4 teaspoon ground cumin
1/4 teaspoon hot smoked paprika
1/4 teaspoon ground red pepper (cayenne)
1/2 pound medium shrimp, peeled, tails removed and deveined
4 corn tortillas
Homemade Tomato Salsa, recipe link
Shredded Garden Leaf lettuce
Shredded cheddar or Mexican cheese

Directions

Combine olive oil, lime juice, cumin, paprika, garlic and red pepper in a zip-top plastic bag, add the shrimp and seal. Set aside for 15 minutes.

Remove shrimp from the bag; discard marinade. Heat a grill pan over medium-high heat.

Arrange the shrimp on the pan and grill 2 minutes on each side.

Preheat the oven to 375 degrees F. Lightly coat 4 corn tortillas with olive oil cooking spray and place them in a metal taco holder.

Place the holder in the oven and heat the tortillas until just beginning to get crispy, about 10 minutes.

Remove the holder from the oven and fill each shell with shrimp, tomato salsa, cheese and shredded lettuce.

Cucumber Salad with Ranch Dressing

Ingredients

1 large cucumber, peeled, halved lengthwise, seeded, sliced into 1/4″-thick half-moons
1 teaspoon kosher salt
1 small sweet onion sliced into thin rounds and halved
¼ cup ranch dressing (recipe link here)

Chopped fresh dill, optional for garnish

Directions

Place cucumber slices in a colander; sprinkle with salt, tossing to coat. Let stand for 15 minutes, then rinse and pat dry with paper towels.

Alternate the cucumber and onion slices on a serving plate. Drizzle with the ranch dressing, garnish with dill, if using, and serve.

Dinner Three

Mediterranean Chicken

This is a great one pot meal. If you do not have access to fresh cherry peppers, you can use the jarred version instead.

Ingredients

3 tablespoons olive oil
1 lb potatoes, peeled and quartered
All-Purpose flour, Kosher salt and black pepper
4 cloves garlic
4 chicken thighs, skin removed
½ cup dry white wine
A dozen fresh sweet red cherry peppers, halved and seeded
1 package frozen artichoke hearts, defrosted
2 tablespoons fresh oregano

1/2 teaspoon red chile flakes, optional

Directions

Heat 2 tablespoons of the olive oil in a large, deep skillet over medium-high heat.

Add the potatoes and 1/4 teaspoon each salt and pepper, and cook, stirring occasionally, until lightly brown, 8 to 10 minutes.

Add the garlic and cook for 1 minute. Remove the potatoes to a bowl and set aside.

Heat the remaining oil in the same skillet over medium-high heat.

Season the chicken with a 1/2 teaspoon salt and 1/4 teaspoon pepper and dredge in flour, shaking off any excess.

Cook until browned, about 3 minutes per side.

Return the potatoes to the skillet.

Add the wine, artichoke hearts, red chile flakes, if using, and cherry peppers.

Simmer, covered, until the chicken is cooked through and the potatoes are tender, about 25-30 minutes. Stir in the oregano and serve.

Dinner Four

Grilled Greek Salmon

Serve with a Tabbouleh Salad (click here for recipe link), Tzatziki Sauce and Pita Bread or Chips.

Sumac is a middle eastern spice that’s tangy and a little tart. If you don’t have it, use more lemon zest instead.

4 servings

Ingredients

1 1/2 lbs fresh salmon fillets, cut into 4 equal pieces
2 tablespoons olive oil
1 teaspoon lemon zest
2 tablespoons lemon juice (about 1 large lemon)
2 cloves of garlic, grated
1 teaspoon salt
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1/2 teaspoon crushed red pepper
1/2 teaspoon sumac
Tzatziki Sauce, recipe below

Directions

Mix together the olive oil, lemon zest, lemon juice, garlic, salt, dill, dried oregano, crushed red pepper and sumac in a plastic ziplock bag.

Place the salmon fillets in the bag and close the bag.

Gently massage the marinade into the fish to coat it evenly, refrigerate and allow the fish to marinade for about 30 minutes.

Heat an outdoor grill to medium high.

Place the fish on a foil lined baking sheet skin-side down, turn the foil edges up and pour the marinade over the fish.

Slide the foil onto the grill, close the lid and cook the salmon for about 8-10 minutes.

Remove the foil from the grill by sliding the foil back on the baking sheet.

You can also cook the salmon in the oven.

Bake in a 400 degree F oven for about 15-20 minutes.

Spoon some Tzatziki Sauce over the top and serve with Tabbouleh Salad and pita chips or bread.

Tzatziki

Ingredients

This sauce is delicious on top of grilled salmon.

2 cucumbers, peeled and seeded
1 1/4 cups plain Greek yogurt
2 teaspoons white wine vinegar
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 garlic clove, minced
1 tablespoon minced fresh dill
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Place the yogurt in a medium bowl.

Grate the cucumber on a box grater onto a paper towel, roll up and squeeze the towel to remove some of the liquid.

Add it to the yogurt along with the remaining ingredients and stir.

Cover and chill in the refrigerator before serving.

 



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