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Olive Bread (Eliopsomo)

Olive Bread (Eliopsomo)

olive-bread2 tsp. active dry yeast
pinch of sugar
5 1/2 oz. warm water
3 cups bread flour
1/2 tsp. salt
1 T. Olive oil, plus extra for brushing
1/2 cup drained pitted Kalamata olives, halved
1 tsp. dried oregano
small spring of dried oregano for the top

Scatter the yeast into a large bowl. Add the sugar and 5 1/2 oz warm water and leave to activate and bubble for about 10 minutes. Add the flour, salt, and olive oil and mix first with a wooden spoon, then your hands to get a soft dough. Knead for 8-10 minutes, until smooth and spongy. Wipe out the bowl with a paper towel and put the dough in. Make a cross on the dough by pressing with the edge of your hand (to bless the dough). Cover the bowl with plastic wrap and then a dish cloth and put in a warm spot for a couple of hours to rise. Pat the olives dry. Put them in a bowl with the oregano and toss well. When the dough has risen and is double in size, knead it again, this time working in the olives and oregano until they are evenly distributed. You might need to use a little extra flour, as the olives will add some oil to the dough. Shape into an oval loaf, making sure a few olives are showing on the outside. Put on a baking sheet lined with parchment paper. Brush the bread with oil and if you have the sprig of oregano, press this onto the top. Cover with a dish cloth and leave in a warm spot for about 1 hour to rise again. In the meantime, preheat the oven to 400 F. Bake the bread for 30 minutes, until it is golden and sounds hollow when tapped on the base. Cool on a wire rack before slicing.

Piperies me Tyri: Spicy Stuffed Peppers with Feta

Piperies me Tyri: Spicy Stuffed Peppers with Feta

peppers_cheese_170wh18-20 bull’s horn, Anaheim, or Cubanelle peppers
1 1/3 pounds of feta cheese
3 tablespoons of olive oil
4 heaping tablespoons of finely chopped parsley
2 small hot peppers (of your choice), finely chopped
1/2 teaspoon of salt
1/2 teaspoon of pepper
Bread

Preheat oven to 390°F (200°C). Cut a cap off the tops of peppers, and scoop out seeds, taking care not to break or tear the pepper. In a bowl, mash the feta with a fork until soft. Add oil, parsley, hot peppers, salt, and pepper and mix until very well combined. Using a small spoon, stuff the cheese mixture into the peppers (pressing down with the handle of the spoon to completely fill) to 1/2 inch from the top. Press a small piece of bread into the pepper to keep the cheese filling from melting out during cooking. Place the caps back on each pepper. Lay the peppers in a lightly greased or nonstick baking pan and roast for 20 minutes or until they soften in a 390°F (200°C) preheated oven.

Alatopiperigano

Alatopiperigano

A simple Greek seasoning, often used on potatoes.

4 tsp. Salt
8 tsp. dried Oregano
1 tsp. fresh cracked Pepper

Mix all together and keep in tight container.

Fried Tomato Fritters (Tomatokeftedes)

Fried Tomato Fritters (Tomatokeftedes)

tomato-fritters10½ ounces lovely ripe red tomatoes (about 3)
2½ ounces red onion, coarsely chopped (1 small)
3 heaping tablespoons coarsely chopped mint
1 2/3 cups all-purpose flour
salt and freshly ground black pepper
1 heaping teaspoon baking powder
olive oil. for frying

Cut the top hats off the unpeeled tomatoes and discard. Slice the tomatoes into 6 wedges, then chop each wedge into 4 or 5 pieces. Scrape off the board into a bowl but leave behind the excess juice. Add the onion, mint and half the flour to the bowl. Season with salt and pepper and knead in well. Leave for 10 minutes or so to soften. Make a paste with the remaining flour, the baking powder and 1/3 cup of water. Add to the bowl and mix in well. Heat olive oil to a depth of about 5/8 inch in a large nonstick skillet until very hot. Scoop up a good tablespoon of the mixture and with another spoon, scrape this into the hot oil in lovely irregular fritters. Fry a few at a time, turning them over when golden to fry the other side. Remove with a slotted spoon and drain on a plate lined with paper towels. Sprinkle with a little extra salt and serve on a clean plate.

Saganaki

Saganaki

Saganaki dishes take their name from the pan in which they are made. A sagani is a two-handled pan that is made in many different materials. In the market, look for a small paella pan, small cast iron skillet, or even an oval au gratin dish.

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1 pound (about 1/2 kg) of kefalotyri or kasseri cheese
1/2 cup of olive oil
2/3 cup of flour for dredging
2-3 lemons, quartered

Cut the cheese into slices or wedges that are 1/2 inch thick by 2 1/2 to 3 inches wide. Moisten each slice with cold water and dredge in the flour. In a sagani (Greek pan used for this dish) or a small heavy-bottomed frying pan (cast-iron works best), heat the oil over medium-high heat, getting the oil very hot, not quite smoking, and sear each slice in 1 tablespoon of oil until golden-brown on both sides. Serve hot with a last-minute squeeze of fresh lemon juice.

Arni Lemonato

Arni Lemonato

“This is sooooo lemony,” writes author Tessa Kiros. “It is also a dish that you can really leave in the oven and go out shopping for a while and hardly even think about the fact that you left something in the oven.” The trick, she writes, is to keep turning the lamb while it is marinating, spooning some of the marinade over it occasionally, perhaps every hour or so. Use a large round or rectangular roasting pan. You may need to ask your butcher to hack the leg in one place to make it fit in your pan.

11_news_mainframe_life_gourmet_buecher_kochen_international_griechenland_511/2 cups fresh lemon juice (6 to 7 lemons)
1/2 cup olive oil
1 heaping tablespoon dried oregano
11/2 cups water
3 pounds, 5 ounces leg of lamb, bone hacked in one place and hinged, so it fits in the dish
Salt and freshly ground black pepper
23/4 pounds potatoes cut into big chunks

Mix the lemon juice, olive oil and oregano with 11/2 cups of water in a large nonreactive baking dish. Rub the lamb well all over with salt and black pepper and put it in the marinade. Turn it over a couple of times to coat well. Cover with plastic wrap and refrigerate for 24 hours, turning it frequently throughout your waking hours. Preheat the oven to 350 degrees. Transfer lamb and marinade to a roasting pan and cover the lamb with a sheet of parchment paper, and then cover the pan tightly with 3 layers of aluminum foil. Bake for 1 hour. Turn the lamb over, cover again and reduce the heat to 300 degrees. Bake the lamb for an additional 2 hours. Now turn the lamb gently, as it will be very tender. Add the potatoes to the dish and sprinkle a little salt over them. Cover again and bake for 2 hours, turning the potatoes once during this time. Remove the foil, shuffle the potatoes and put back in the oven at 400 degrees. Roast until a little golden here and there, 20 to 30 minutes. Remove from the oven and let the lamb rest for 5 minutes before serving.

Spanakorizo (Spinach Rice)

Spanakorizo (Spinach Rice)

spinachsrice2 1/4 pounds of spinach, rinsed and drained
4 Tablespoons olive oil
3.5 ounces green onions with some green, chopped
3 Tablespoons chopped dill
1 cup medium-grain rice
salt
juice of 1 small lemon
freshly ground black pepper
1 T. chopped mint

Coarsely chop the spinach leaves. Heat the olive oil in a very large pot and saute the onions until pale gold and softened. Add the dill and saute for 30 seconds or so, then stir in the rice. Now add the spinach. You might feel that it won’t all fit in the pot, but fit in as much as you can. Add 2 cups of hot water and press down and turn the spinach until it begins to wilt and it’s all in. Add a good amount of salt, turn the spinach over with a wooden spoon and put the lid on. Bring to a boil then turn through again. Lower the heat and simmer, covered for about 15 minutes. If there is still water in the bottom of the pot toward the end of this time, take the lid off and turn up the heat to let it evaporate. Remove from the heat. Sprinkle in the lemon juice and add a few grinds of pepper. Turn through gently and taste for salt. Add the mint. Cover with a clean dish cloth, put the lid back on and leave for 10 minutes to steam. Serve hot or even at room temperature.

Spinach and Lemon Orzo Pilaf

Spinach and Lemon Orzo Pilaf

m890006_spinach_and_lemon_orzo_pila1/2 large yellow onion, minced
4 scallions, minced
1 teaspoon minced garlic, about 1 clove
2 cups dry orzo pasta
Sea salt and freshly ground black pepper, to taste
4 cups of reduced sodium chicken broth
Juice and zest of one lemon
1 6-ounce bag fresh baby spinach, washed, dried and finely chopped
1/2 cup chopped fresh dill weed
1/2 cup chopped fresh mint leaves
1/2 cup crumbled feta cheese, optional
Heat olive oil in a large skillet and sauté the onions, scallions and garlic. Add orzo and sauté, for 3 to 4 minutes. Season with salt and pepper to taste.

Stir in chicken broth and lemon juice, bring to a boil, cover and simmer for 10 minutes, until pasta is almost done. Stir in spinach, a little at a time, adding more as the spinach wilts. Simmer for 5 minutes, until orzo is done. Stir in the dill and mint and sprinkle with the feta before serving.

Beet Tabbouleh with Lemon, Mint and Feta

Beet Tabbouleh with Lemon, Mint and Feta

Vinaigrette:
3 TBS lemon juice
2 TBS minced shallots
2 tsp honey
salt and pepper to taste
1 TBS olive oil
1 TBS walnut oil

Tabbouleh:
2 cups presoaked bulgur (1:1 bulgur/water soak one hour)
1 cup diced cooked beets (boil beets until tender)
1/3 cup chopped fresh parsley
1/3 cup chopped mint leaves
¼ cup chopped toasted walnuts
¼ cup crumbled feta cheese

Whisk lemon juice, shallots, honey, salt, and pepper together in a bowl. Add olive and walnut oils and whisk until blended. Add bulgur, beets, parsley, mint, and walnuts. Toss to coat with vinaigrette.

Garnish salad with feta cheese.

Greek Stew

Greek Stew

4 chicken breasts

2 cans stewed diced tomatoes

1 can quartered artichoke hearts with juice

15-20 pitless Kalamata olives

1 box of instant couscous

Feta cheese (optional)

 

Lightly spray slow cooker with nonstick spray. Place chicken breasts in bottom of the pot. Pour in stewed diced tomatoes, artichoke hearts and olives, and stir. Cover and cook on medium for six hours or on low for eight hours. To serve, prepare some five-minute instant couscous and put a serving in a bowl. Place one piece of chicken on top, spoon broth over the meat and then lightly sprinkle with feta cheese, if desired.

 

Yield:

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Greek-Style Lamb Burgers with Minted Yogurt Sauce

Greek-Style Lamb Burgers with Minted Yogurt Sauce

For yogurt sauce:

1 12-ounce container plain yogurt

2 small garlic cloves, minced and mashed to a paste with 1/4 tsp. salt

3 T. shredded fresh mint leaves, or to taste

 

For burgers:

2 lb. ground lamb

1/2 C. crumbled feta cheese

1/2 C. finely chopped pitted Kalamata olives (12 to 15)

6 small pita loaves, each split halfway around edge to form a pocket

2 small vine-ripened tomatoes, sliced

2 small green bell peppers, cut into rings

1 red onion, sliced thin

 

Make yogurt sauce: Drain yogurt in a sieve lined with a dampened paper towel set over a bowl 30 minutes. Transfer drained yogurt to a small bowl and stir in garlic paste and mint. Make burgers: Prepare grill. Handling lamb as gently as possible, in a bowl combine lamb with feta and olives and form into six 1-inch-thick patties. Season burgers lightly with salt and pepper to taste and grill on an oiled rack set 5 to 6 inches over glowing coals 7 minutes on each side for medium-rare. Transfer burgers to pita pockets and top with tomatoes, bell peppers and onion. Serve burgers with yogurt sauce.

 

Yield:

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Greek Mushroom Spinach Sauce

Greek Mushroom Spinach Sauce

1 lb. fresh white mushrooms, sliced (about 5 C.)

1/2 C. chopped onion

1 package (9 oz.) frozen creamed spinach, thawed

1/4 C. chopped pitted Kalamata or ripe olives

1/4 C. roasted red pepper (from a 7-oz. jar)

1/2 tsp. oregano leaves, crushed

Pinch crushed red pepper

2 T. (about 1 oz.) crumbled Feta cheese

 

In a nonstick skillet over medium heat cook and stir mushrooms and onion until mushrooms are tender and release their liquid, about 6 minutes. Add spinach, 1/4 C. water, the olives, roasted red peppers, oregano and crushed red pepper; cook until heated through, 2 to 3 minutes. Just before serving stir in Feta cheese. Serve over steamed shrimp, broiled chicken breast or fish fillets, if desired

 

Yield:

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Fat Smash Greek Vegetable Stew with Garbanzo Beans

Fat Smash Greek Vegetable Stew with Garbanzo Beans

1 tsp. Olive Oil

2 C. diced Onion

1 1/2 C. diced Green Bell Pepper

2 C. sliced Mushrooms

2 C. sliced Artichoke Hearts

1 tsp. Cumin

1 pinch Cinnamon

2 tsp. Minced Garlic

1 1/2 qt. Vegetable Stock

3 C. Roma Tomatoes, chopped

Salt and Pepper to taste

2 C. cooked (or rinsed canned) Garbanzo Beans

1 tsp. Lemon Juice

1/3 C. Kalamata Olives, pitted and sliced

1 tsp. minced fresh Oregano

2 tsp. minced Mint

2 tsp. minced Dill

1/2 C. crumbled Feta Cheese

 

In a sauté pan, heat olive oil over high heat and add onion, pepper, mushrooms, artichokes, cumin and cinnamon. Cook until golden brown, approximately five minutes, stirring occasionally. Add garlic and stir. Cook for 30 seconds just until the aromas are released. Add stock and simmer for 15 minutes. Add tomatoes and garbanzo beans and simmer an additional five minutes. Remove from heat. Add lemon juice, olives and herbs and serve in bowls garnished with crumbled feta.

Greek Flank Steak

Greek Flank Steak

Greek Flank Steak

1 T. fresh oregano, minced

1 tsp. fresh mint, minced

1 tsp. lemon zest, minced

Juice of 1 lemon

1/2 C. olive oil

1/2 tsp. garlic powder

1 tsp. salt

1/2 tsp. pepper

1 pound flank steak

Combine oregano, mint, lemon zest, lemon juice, olive oil, garlic powder, salt, and pepper. Pour over flank steak, coating all sides, and marinate for 30 minutes to 2 hours. Oven Instructions: Preheat oven to 450°. Remove flank steak from marinade, discarding marinade. Heat a sauté pan to high heat. Sear flank steak 3 minutes on each side, until you get a nice brown sear. Move flank steak to a roasting pan. Finish flank steak in oven 15-18 minutes to medium doneness. Remove from oven, let rest for 5 minutes. Slice into diagonal strips. Serve with grilled veggies or on a salad with a side of tzatziki sauce. Grill Instructions: Heat grill to 500-550°. Grill flank steak, 7-9 minutes per side for medium doneness. Let rest for 5 minutes. Slice on the diagonal and serve.

Red Pepper and Feta Amuse-Bouche

Red Pepper and Feta Amuse-Bouche

Red Pepper and Feta Amuse-Bouche

2 large red bell peppers

1–2 tablespoons olive oil

2 tablespoons finely chopped garlic

2 tablespoons finely chopped fresh parsley

Salt and freshly ground black pepper

3–4 ounces feta cheese, thinly sliced

 

Cut about {1/2} inch from the tip and tail of the bell peppers and remove the seeds. Slice the peppers in half lengthwise and then cut each half into thirds or quarters, making relatively flat slices. Warm the oil in a skillet over low heat. Add the peppers and cook over low heat for 10 to 15 minutes on each side. This long, slow cooking allows the sugars in the peppers to caramelize. Try not to let the peppers burn or even brown too much. If they start to brown or stick, reduce the heat and add more oil if necessary. Flipping them periodically also helps slow the cooking process. When they are done, the peppers should be cooked just enough to be soft and sweet throughout, but al dente enough to hold their shape. Transfer the pepper slices to a plate and toss with the garlic, parsley, and a pinch of salt and black pepper. Don’t use too much salt, as the feta is salty. Arrange the peppers faceup on the plate, placing any bits of parsley and garlic left on the plate onto the pepper slices. Top each pepper with a thin slice of feta. Serve warm or at room temperature.

Baked Feta with Marinara

Baked Feta with Marinara

1 tsp. fresh lemon juice
1/4 tsp. crushed red pepper
2 garlic cloves, minced
1 (14.5-oz.) can diced tomatoes with basil, garlic, and oregano, drained
1 (4-oz.) package crumbled feta cheese
Cooking spray
32 (1/2-inch-thick) slices diagonally cut French bread baguette (about 1 lb.), toasted

Preheat oven to 350�. Combine first 4 ingredients in a bowl. Sprinkle feta evenly into a 6-inch gratin dish or small shallow baking dish coated with cooking spray. Top with tomato mixture. Bake at 350� for 20 minutes. Serve as a spread with bread slices.

Yield: 16 servings
Serving size: 2 bread slices and 2 T. spread

Calories: 107
Fat: 2.4g
Fiber: 1g

Feta-Spinach Salmon Roast

Feta-Spinach Salmon Roast

3 oz.cream cheese, softened
3/4 C. crumbled feta
2 scallions, thinly sliced, including the crisp part of the green
1/2 C. fresh spinach, chopped
3/4 lb. salmon fillets, cut into 2 pieces
Olive oil

Preheat the oven to 350 F degrees. In a bowl, combine the cream cheese and feta, mashing and stirring with a fork until well blended. Add the scallions and spinach and combine well. Spread the mixture evenly over 1 salmon fillet. (The filling will be about 3/4-inch thick.) Top with the second salmon fillet. Brush both sides with olive oil, turning over carefully with a spatula, and place on a shallow baking pan. Bake for 20 minutes; test for doneness with a toothpick. To serve, slice carefully with a sharp, serrated knife.

Yield: 2 servings
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Tofu Potato Moussaka

Tofu Potato Moussaka

1 T. soy sauce, salt reduced
1 large eggplant
1 1/2 tsp. salt
4 medium potatoes, peeled, par-boiled, cut into thin slices
1 medium onion, chopped
1 garlic clove, crushed
2 T. water
1/4 C. tomato paste
1 C. vegetable stock
1 C. sliced mushrooms
2 T. chopped parsley
1 tsp. dried basil
4 T. flour
1 pinch of salt, extra
2 C. soy drink
1 tsp. torula yeast
14 oz. diced tomatoes, canned
12 oz. diced firm tofu

Marinate tofu in soy sauce for 30 minutes. Cut eggplant into 1/2 inch slices. Sprinkle with 1 1/2 tsp. salt and stand for 30 minutes. Rinse with water and dry each slice. Steam eggplant for 5-6 minutes or until soft. Remove and drain on kitchen paper. Tomato Sauce: Heat water in frypan. Saut� onion and garlic until soft. Add tomatoes, tomato paste, stock, mushrooms, parsley and basil. Simmer for 10 minutes. Fold through tofu and marinade. White Sauce: Place flour in a saucepan. Gradually add soy drink stirring continuously until smooth. Stir over medium heat (or microwave on HIGH). Season with a pinch of salt and add torula yeast. Arrange the eggplant over the base of a lightly greased ovenproof dish (12 inch x 10 inch). Spoon over tomato sauce and layer cooked potato over the top. Spread white sauce over the potato. Bake in a moderate oven for 45 minutes. Serve hot with broccoli florets and spiced carrots.

Yield: 6 servings
Calories: 216
Fat: 5.0 g
Fiber: 7g

Well Stocked Greek Pantry

Well Stocked Greek Pantry

Well Stocked Greek Pantry

Olive Oíl

Kalamata Olives

Canned Gigante Beans

Grape Leaves

Nigella

Greek Oregano

Dried Orange Peel

Bay Leaves

Cinnamon

Nutmeg

Cloves

Fennel

Madras Pepper

Yellow Split Pea or Dried “Fava” Beans

Dried Figs

Zante Currants

Tuna Alonnisos

Santorini Capers

Trahanas (Ancient Greek Pasta)

Orzo

Thyme Honey (such as Eergon)

Fire Roasted Red Peppers in Vinegar

Fleur de Sal

Phyllo Dough

Feta Cheese

Lemon

Mint

Zucchini Fritters

Zucchini Fritters

1 lb. Small Zucchini, coarsely grated

1/2 lb. Feta Cheese

6 Scallions, minced

1/2 C. Chopped Fresh Dill

1/4 C. Chopped Fresh Mint

1/4 C. Chopped Fresh Parsley

1 C. Flour

3 Eggs Lightly Beaten

Peanut Oil (for frying)

Place zucchini in a colander, salt it lightly and toss to mix. Let stand in sink or over bowl for about 30 minutes to draw out moisture.  Using a kitchen towel, squeeze out excess moisture and place zucchini in bowl.  Crumble the feta cheese over the zucchini and add the green onions and all the rest of the ingredients except peanut oil.  Pepper to taste.  You can add salt, but taste first, feta cheese has a lot of salt in it already.  Stir to mix well.  Pour peanut oil into a frying pan about 1/4 inch deep.  When the oil is heated, drop spoonfuls of the batter into the oil, careful not to crowd the fritters.  Fry, turning once, until nicely browned on both sides.  Serve hot.

Spinach Phyllo Triangles

Spinach Phyllo Triangles

10oz. Frozen Chopped Spinach

1/2 C. Chopped Onion

1 Clove Garlic, chopped

6oz. Feta Cheese, crumbled

1/2 tsp. Dried Oregano, crushed

12 Sheets Phyllo Dough

1/2 C. Butter, melted

For filling cook spinach, onion, and garlic according to spinach package directions. Drain well in sieve. Press the spinach with the back of a spoon to release excess moisture. Combine spinach, Feta, and oregano. Lightly brush 1 sheet of phyllo dough with some of the melted butter. Place another sheet on top, brush with butter again. Place a third sheet and repeat with the butter. Cover remaining phyllo with damp cloth to prevent drying. Cut the stack of phyllo dough into 6 lengthwise strips. For each triangle, spoon about 1 tsp. of the spinach mixture about 1 inch from the end of the strip. Fold end over filling at 45 degree angle. Continue folding into triangle shape that encases filling. Continue with rest of phyllo dough and filling. Place triangles on baking sheet. Brush with butter and bake in 375F oven for 18-22 minutes, or until golden. Serve warm.

Red Pepper Feta Dip

Red Pepper Feta Dip

No mezé, or hors-d’oeuvre, platter is complete without a dip, and this simple one is intensely flavorful. Serve with pitas, flatbreads or crisp vegetables.

2 Large sweet red peppers
1 cup Crumbled feta cheese
2 tsp Red wine vinegar
Pinch Each granulated sugar and cayenne

Place peppers on greased grill over medium-high heat; close lid and cook, turning often, for 15 to 20 minutes or until charred. Let cool; peel and seed. In blender or food processor, purée together peppers, feta cheese, vinegar, sugar and cayenne. (Dip can be refrigerated in airtight container for up to 5 days; let stand at room temperature for 30 minutes.)

Feta-Stuffed Tomatoes

Feta-Stuffed Tomatoes

1 pint cherry tomatoes

1 pkg. crumbled feta cheese

1/2 C. chopped red onion

1/2 C. olive oil

1/4 C. cider vinegar

1 T. dried oregano

salt & pepper to taste

Procedure

Cut a thin slice off the top of each tomato. Scoop out & discard pulp. Invert tomatoes onto paper towels to drain. Combine cheese & onion; spoon into tomatoes. In a jar with a tight fitting lid, combine vinegar, oil, oregano, salt & pepper; shake well. Spoon over tomatoes. Cover & refridgerate for 30 minutes or till ready to serve.

Basil Cheese Triangles

Basil Cheese Triangles

a48019b6-4a52-45e6-a875-652583379a221 lb. feta cheese

2 eggs, slightly beaten

1/4 C. finely chopped fresh or 1 T. dried basil leaves

1/4 tsp. white pepper

1 package (16 oz.) frozen phyllo sheets (18×14 inches), thawed

1/3 C. margarine or butter, melted

Heat oven to 400ºF. Grease cookie sheet. Crumble cheese into small bowl; mash with fork. Stir in eggs, basil and white pepper until well mixed. Cut phyllo sheets lengthwise into 2-inch strips. Cover with plastic wrap, then with damp towel to keep them from drying out. Place 1 level tsp. cheese mixture on end of 1 strip. Fold strip over cheese mixture, end over end in triangular shape, to opposite end. Place on cookie sheet. Repeat with remaining strips and cheese mixture. Brush triangles lightly with margarine. Bake 12 to 15 minutes or until puffed and golden brown. Serve warm. Finely shredded Monterey Jack cheese can be used for the feta cheese.

Chicken Topped with Feta and Green Onions

Chicken Topped with Feta and Green Onions

1/2 C. (2 oz.) feta cheese with basil and sun-dried tomatoes
2 T. minced green onions
1/2 tsp. dried basil
1 tsp. extra-virgin olive oil
1 T. country-style Dijon mustard
1/2 tsp. hot pepper sauce
4 (4 oz) skinless, boneless chicken breast halves
Cooking spray
1/8 tsp. freshly ground black pepper

Preheat oven to 350 deg F. Combine first 4 ingredients in a small bowl; toss gently. Set aside. Combine mustard and hot pepper sauce; stir well. Place chicken on a broiler pan, coated with cooking spray. Spread mustard mixture evenly over chicken. Bake for 20 minutes. Sprinkle cheese mixture evenly on chicken. Bake an additional 5 minutes or until cheese is slightly melted. Sprinkle with pepper.

Yield: 4 servings
Calories: 178
Fat: 6g
Fiber: 0g

Field Salad with Tangerines, Roasted Beets, and Feta

Field Salad with Tangerines, Roasted Beets, and Feta

2 beets (about 1/2 lb.)
1/2 tsp. grated tangerine rind
6 C. gourmet salad greens
1 C. tangerine sections (about 3 tangerines)
1/4 C. (1 oz.) crumbled feta or blue cheese
1/4 C. fresh tangerine juice
1/4 tsp. black pepper
1 T. fresh lemon juice
2 tsp. extra-virgin olive oil
1/8 tsp. salt
1/8 tsp. Dijon mustard

Preheat oven to 425°. Leave root and 1 inch of stem on beets; scrub with a brush. Place beets on a baking sheet lined with foil; bake at 425° for 45 minutes or until tender. Cool slightly. Peel beets; cut each into 8 wedges. Combine rind, greens, tangerine sections, and feta in a large bowl. Combine tangerine juice, pepper, lemon juice, oil, salt, and mustard; stir well with a whisk. Pour over salad mixture; toss to combine. Place salad mixture on each of 4 plates; top with beets.

Yield: 4 servings
Serving size: 1 1/2 C. salad and 4 beet wedges

Calories: 120
Fat: 4.2g
Fiber: 3.3g

Bell Pepper Chicken with Feta Orzo

Bell Pepper Chicken with Feta Orzo

4 oz. uncooked orzo (rice-shaped pasta; about 1/2 C.)
4 tsp. olive oil, divided
4 (6-oz.) skinless, boneless chicken breast halves
1/2 tsp. salt
1/4 tsp. black pepper
1/8 tsp. ground red pepper
1 C. red bell pepper strips
1 C. green bell pepper strips
1 tsp. dried oregano
2 garlic cloves, minced
1 1/2 T. fresh lemon juice
3/4 C. (3 oz.) crumbled feta cheese

Cook orzo according to package directions, omitting salt and fat. While orzo cooks, heat 2 tsp. olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt, black pepper, and red pepper. Add chicken to pan, and cook 4 minutes on each side or until done. Remove chicken from pan, and keep warm. Add the remaining 2 tsp. olive oil and bell peppers to pan; sauté 2 minutes. Add oregano and garlic; sauté 1 minute. Remove from heat, and stir in lemon juice. Combine orzo and feta, and serve with chicken and bell pepper mixture.

Yield: 4 servings
Serving size: 1 chicken breast half, 1/2 C. orzo mixture, and 1/3 C. bell pepper mixture

Calories: 404
Fat: 11.7g
Fiber: 2g

Greek-Style Party Pizzettas

Greek-Style Party Pizzettas

8 4-inch pita bread rounds

1/2 of a 7-ounce container hummus

3/4 C. roasted sweet red peppers, drained and chopped

1/2 C. crumbled feta cheese (2 ounces)

1/2 C. shredded mozzarella cheese (2 ounces)

8 pitted kalamata olives, halved

8 oregano leaves or small sprigs

Heat oven to 425 degrees F. Place pita rounds on an ungreased cookie sheet. Bake for 3 minutes. Spread each pita with hummus; top with red peppers, feta, and mozzaella. Bake for 6 minutes more or until cheese has melted and edges are lightly browned. Top with olives and oregano. To serve, cut pizzettas in half. Makes 16 servings.

Greek Village Vegetable Stacks

Greek Village Vegetable Stacks

1-pound brick of Greek feta cheese, drained

1 large green bell pepper

1 English (seedless) cucumber (the one wrapped in plastic)

1 medium red onion

2 beefsteak tomatoes

Coarse salt

2 or 3 sprigs fresh oregano

A handful of fresh flat-leaf parsley

1 lemon

Coarse black pepper

1/2 C. extra-virgin olive oil (EVOO)

1 C. kalamata olives

Carefully slice the brick of feta into 12 slices, 1/4- to 1/2-inch thick each. Use a cheese wire or some dental floss to cut the cheese if it crumbles too easily when using a knife. Next, trim off both ends of the bell pepper and pull out the seeds and membranes. Thinly slice the pepper into 12 pieces, 1/4- to 1/2-inch thick. Slice the cucumber even thinner, into 1/8-inch thick rounds. Trim the ends off the onion as you did the pepper. Cut the outer layer of skin off, then trim one side with a shallow cut so that the whole onion sits stable on its side. Thinly slice the onion as you did the pepper, into 12 pieces. Slice the tomatoes in the same fashion as the onion, trimming off one side to stabilize it before slicing it across. Cut the tomatoes a little thicker, 6 slices per tomato. Season the tomatoes with a little coarse salt. Strip the oregano leaves off the stems by holding stems at the top and gently pulling backward. Pile up the leaves on your cutting board and combine with the parsley leaves. Finely chop both, milling them together. To the chopped herbs, add the zest of the lemon. Trim the ends of the lemon and wedge it; reserve wedges. To the herb and lemon zest combination, add lots of fresh, coarse, black pepper — at least a full tsp. and up to 2. Mix it in with your fingertips. Arrange the cheese slices in a single layer on your work surface and scatter the herb mixture over the cheese slices. Pour a puddle of EVOO on each plate or on a serving platter. Assemble stacks of Greek salad like this: sliced tomato, sliced onion, a layer of thin slices of cucumber, a slice of bell pepper, a slice of herb-crusted feta. Repeat twice. Each stack will have 3 layers, making a tower of Greek salad for each portion. Garnish each plate or the serving platter with olives and wedges of lemon.

Greek Vegetable Medley

Greek Vegetable Medley

2 T. olive oil, divided
3 medium sliced onions
2 minced garlic cloves
2 pounds medium potatoes, peeled and sliced into 1/4-inch rounds
2 pounds large zucchini, sliced into 1/3-inch rounds
1 each large red and green bell pepper, deseeded and cut into thin rounds
Salt and freshly ground pepper to taste
1 1/2 C. coarsely chopped plum tomatoes, drained of their juices
1/2 C. chopped parsley
1 tsp. dried oregano
Water

Heat oven to 350 degrees. Heat 1 T. oil in a large, nonstick skillet and cook onions and garlic until onions are softened, or about 5 minutes. In a large, shallow baking dish coated with cooking spray, place potatoes, zucchini and peppers in one overlapping layer, alternating them. Season with salt and pepper and sprinkle with sauteed onions and garlic. Pour tomatoes evenly over layered vegetables, season with parsley and oregano, and add remaining 1 T. olive oil. Add enough water to come halfway up the vegetables. Bake 1 to 1 1/2 hours or until all the vegetables are tender.

Yield: 6 servings
Calories: 215
Fat: 5g
Fiber: 7g

Greek-Style Couscous Salad

Greek-Style Couscous Salad

1 C. whole wheat couscous, uncooked (or 4 C. cooked bulgur wheat)
1 C. halved cucumber slices
1 large tomato, chopped
1 pkg. (4 oz.) Crumbled Reduced Fat Feta Cheese
1 tsp. dill weed (optional)
1/2 C. Reduced Fat Italian Dressing

Cook couscous as directed on package, omitting the salt and butter. Fluff with fork. Place in a large bowl; cool 10 min. Add remaining ingredients; toss lightly. Cover. Refrigerate at least 1 hour to allow flavors to blend.

Yield: 6 servings
Calories: 190
Fat: 6g
Fiber: 5g

Greek-Style Spaghetti Squash

Greek-Style Spaghetti Squash

3 T. red wine vinegar
2 tsp. extra-virgin olive oil
1 tsp. dried oregano
1/4 tsp. black pepper
2 garlic cloves, minced
3 C. cooked spaghetti squash
2 C. chopped tomato
1 C. diced cucumber
1/2 C. (2 oz.) crumbled feta cheese
1/4 C. diced green bell pepper
1/4 C. diced red onion
2 T. chopped pitted kalamata olives
1 (15.5-oz.) can chickpeas (garbanzo beans), drained

Combine first 6 ingredients in a bowl; stir well with a whisk. Combine squash and remaining ingredients in a large bowl. Add vinegar mixture; toss well. Cover and chill.

Yield: 8 servings
Servign Size: 1 cup

Calories: 125
Fat: 4.1g
Fiber: 3.1g

Feta & Veggie Sandwich

Feta & Veggie Sandwich

1 yellow bell pepper
1 (8-ounce) loaf French bread
Pesto Mayonnaise
1/2 cup (2 oz.) crumbled feta cheese
8 (1/4-inch-thick) slices tomato
4 (1/8-inch-thick) slices red onion, separated into rings

Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut each piece in half. Cut loaf in half lengthwise. Spread Pesto Mayonnaise evenly over bottom half of loaf; sprinkle with feta. Arrange bell pepper, tomato, and onion over bottom half of loaf; top with remaining half. Cut loaf into 4 sandwiches.

Yield: 4 servings
Srving size: 1 sandwich

Calories: 256
Fat: 8.1g
Fiber: 3.2g

Spinach and Feta Soufflé

Spinach and Feta Soufflé

Cooking spray
1/2 cup dry breadcrumbs
10 oz. baby spinach (about 8 cups)
1/3 cup all-purpose flour
1/2 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. ground red pepper
1/8 tsp. freshly ground black pepper
1-1/4 cups low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 oz.) crumbled feta cheese
2 tsp. chopped fresh dill
6 large egg whites
Dash of cream of tartar

Preheat oven to 350 degrees. Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish. Cook spinach in boiling water 15 seconds or until wilted, and drain in a sieve, pressing until barely moist. Finely chop; place in a large bowl. Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, ground red pepper, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick. Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in spinach, cheese, and dill. Cool slightly. Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into spinach mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350 degrees for 45 minutes or until puffed, golden, and set. Serve immediately.

Yield: 6 servings. Calories 143

Greek Salad Pita Pocket

Greek Salad Pita Pocket

Cut 1 pita bread in half. Prepare a salad of 1 1/2 cups of chopped romaine lettuce, 1/4 cups of chopped cucumber, 1/4 cup chopped tomatoes, 2 T. of chopped celery, 1 T. of diced green pepper, 1 ounce of crumbled feta cheese, and 2 medium black olives finely sliced. Toss with 2 T. of your favorite low calorie, low fat Greek salad dressing. Stuff each half of the pita bread with half of the salad.

Feta and Cannellini Pasta

Feta and Cannellini Pasta

29 oz. canned tomatoes – diced
19 oz. cannellini beans – rinsed and drained
10 oz. fresh spinach – cleaned and chopped
4 C. pasta – cooked
1/2 C. feta cheese – crumbled
1/4 C. fresh basil – coarsely chopped
4 T. pine nuts – toasted (optional)

In a large nonstick skillet, cook tomatoes and beans over medium high heat. Bring to a boil then reduce heat. Simmer for 10 minutes. Add spinach; cook until it wilts (3 minutes). Distribute pasta among 4 plates. Top each pasta dish with sauce, feta cheese, basil, and pine nuts.

Greek Salad

Greek Salad

1 each: red, yellow, green Bell Pepper, cut into strips
1 Sliced Cucumber
1 T. Olive Oil
2 T. Lemon Juice
2 T. Red Wine vinegar
1/4 tsp. Oregano

Mix all ingredients. Cover and allow to marinate 24 hours. Top with crumbled feta cheese if desired.

Tzaziki Sauce

Tzaziki Sauce

1 1/2 C. yogurt cheese, with liquid reserved
1 T. minced garlic
2 T. lemon juice
3 T. chopped dill
Pepper to taste

In a bowl combine yogurt cheese, garlic, lemon juice and dill. Add pepper to taste. Depending on desired consistency, add reserved yogurt liquid. (Try on Greek dishes, or in Greek-style wrap.)

Greek Style Broccoli & Tomatoes

Greek Style Broccoli & Tomatoes

1lb. Broccoli
2 tomatoes, each cut into 4 wedges
2 T. water
1/2 tsp. Oregano
1 clove Garlic, minced
1oz. Feta Cheese, crumbled
2 T. sliced Black Olives

Trim broccoli, remove tough ends, wash and cut into small spears. Arrange broccoli in a veggie steamer over boiling water. Cover and steam 5 to 8 minutes or until crisp tender. Drain, place in saucepan. Add tomato wedges, water, garlic and oregano to pan, stir gently. Cook uncovered, over medium low heat 10 to 15 minutes or until thoroughly heated, stirring occasionally. Sprinkle with Feta and olives. Remove from heat, Cover and let stand 2 to 3 minutes or until cheese melts.

Baked Shrimp with Feta Cheese

Baked Shrimp with Feta Cheese

1 tsp. olive oil
3/4 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. crushed red pepper
1 pound medium shrimp, peeled and deveined
3 garlic cloves, minced
Cooking spray
1/2 C. dry white wine
3 C. diced plum tomato (about 3/4 pound)
3/4 C. (3 oz.) finely crumbled feta cheese
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
1/4 C. minced fresh parsley

Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium-high heat. Add the oregano and the next 4 ingredients (oregano through garlic); sauté for 3 minutes. Spoon the shrimp mixture into an 11 x 7-inch baking dish coated with cooking spray. Add wine to skillet; cook over low heat until reduced to 1/4 C. (about 3 minutes). Stir in tomato, and pour over the shrimp mixture. Sprinkle with cheese, and bake at 350 degrees for 10 minutes. Serve mixture over pasta, and sprinkle with parsley.

Yield: 4 servings
Serving size: 1 C. shrimp mixture, 1 C. pasta, and 1 T. parsley

Calories: 404
Fat: 9g
Fiber: 3g