Tag: mediterranean

Quinoa and Arugula Salad with Mediterranean Chicken

Quinoa and Arugula Salad with Mediterreanean Chicken jpg

One of my favorite things about Spring is switching from stick-to-your-ribs comfort meals  to lighter, garden fresh recipes. I love making a meal out of grain salads and earthy greens topped with grilled or roasted herb chicken. Hints of lemon run through this Quinoa and Arugula Salad with Mediterranean Chicken dish, making for a bright and flavorful Spring recipe. It becomes so much more than a salad when you combine all of these ingredients.  A little bit of parmesan cheese, crunchy sunflower kernels and heart healthy avocado top the recipe and each bring there own unique flavors.

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Quinoa and Arugula Salad with Mediterranean Chicken

Quinoa and Arugula Salad with Mediterranean Chicken

Ingredients

  • FOR SALAD
  • 1 c quinoa
  • 4 c arugula
  • 1 c grape tomato, sliced
  • 1 avocado, sliced
  • 1/3 c Parmesan cheese, shredded
  • 2 tbsp sunflower kernels
  • FOR DRESSING
  • 1 tbsp basil, chopped
  • 2 tbsp lemon juice
  • 1/4 c olive oil
  • Sea salt
  • FOR CHICKEN
  • 1 lb chicken breast tenders
  • 1/3 c olive oil
  • 1 tbsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp dried basil
  • 1 tsp garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • Sea salt and black pepper to taste

Instructions

  1. Cook quinoa according to package directions. Transfer to a bowl and chill 1 hour.
  2. Preheat oven to 400. Line a baking sheet with parchment paper.
  3. In a medium bowl, combine chicken and marinade ingredients. Toss to coat.
  4. Pour chicken onto baking sheet. Bake 30 minutes.
  5. In a large bowl combine ingredients for salad dressing. Add arugula, tomatoes and quinoa. Stir to coat. Transfer to serving dish, sprinkle with Parmesan cheese, sunflower kernels and avocado.
  6. Place chicken on salad. Serve.
http://freshandfit.org/quinoa-and-arugula-salad-with-mediterranean-chicken/

 

Mediterranean Tuna Salad

 

Mediterranean Tuna Salad Main

The new year is in full swing; and for most people, so are their new years resolutions. If you are like most people this time of year (and probably last year too), high on your list of priorities is to get into shape. You may also be looking for new healthier recipes to add to your diet. During the work week it can be hard to find a healthy and satisfying lunch. This Mediterranean Tuna Salad is the perfect high protein lunch to keep you from reaching for unhealthy office treats during your work day. The recipe is full of fresh herbs like basil and dill, with heart healthy fats from olive oil and chopped olives. No need for mayo, this recipe has enough flavorful ingredients to satisfy your lunch hour cravings without the added calories. Serve it over bread or mixed greens and you are set for a healthy lunch break!

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Mediterranean Tuna Salad

Yield: 5 servings

Serving Size: 1 cup

Mediterranean Tuna Salad

Ingredients

  • 16 oz white albacore tuna packed in water, drained
  • 1/2 c sun dried tomato, julienned
  • 1/3 c green or black olives, chopped
  • 1 can chickpeas, drained
  • 1/4 c green onion, finely chopped
  • 4 large basil leaves, finely chopped
  • 1 handful dill, finely chopped
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • Sea salt and pepper to taste

Instructions

  1. Combine all ingredients in a large bowl.
  2. Stir in olive oil and red wine vinegar. Season with salt and pepper to taste. Keep refrigerated until serving.
http://freshandfit.org/mediterranean-tuna-salad/

Mediterranean Quinoa Bowls with Pistachio Crusted Goat Cheese

Mediterranean Quinoa Bowls

I love coming up with new and unique grain bowls with a ton of great ingredients throughout. Today’s recipe is a healthy meatless quinoa bowl that can be served as an entree on Meatless Mondays or as a side dish to accompany meat entrees. Either way, this recipe for mediterranean quinoa bowls will fill you up with plant based protein, healthy fat and a pop of delicious creamy herbed goat cheese rolled in chopped pistachios. The dressing is a simple mix of lemon juice, olive oil and fresh garlic; bringing out the flavors running through the dish.

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Mediterranean Quinoa Bowls with Pistachio Crusted Goat Cheese

Yield: 5 servings

Serving Size: 1 cup

Mediterranean Quinoa Bowls with Pistachio Crusted Goat Cheese

Ingredients

  • 1 c quinoa, uncooked
  • 1/2 c roasted red peppers (packed in oil), coarsely chopped, oil drained
  • 2 cans white beans, drained
  • 1 cup cherry tomatoes, quartered
  • 1 cup finely chopped parsley
  • 4 large basil leaves
  • 1/2 tsp minced garlic
  • Juice of 1 lemon
  • 1/2 c olive oil
  • 4oz soft herbed goat cheese
  • 1/4 c pistachios, finely chopped
  • sea salt and olive oil to taste

Instructions

  1. Cook quinoa according to package directions.
  2. In a large bowl, combine beans, quinoa, parsley, tomatoes and roasted peppers.
  3. In a food processor or blender, combine basil, olive oil, lemon juice and garlic. Blend until smooth.
  4. Pour dressing over quinoa and bean mixture. Stir to incorporate. Season with salt and pepper.
  5. Use a tsp to scoop out goat cheese and roll into small balls. Roll goat cheese in chopped pistachios.
  6. Spoon quinoa and bean salad into bowls. Top with pistachio crusted goat cheese. Chill until serving.
http://freshandfit.org/mediterranean-quinoa-bowls-with-pistachio-crusted-goat-cheese/