Mediterranean Salad

Mediterranean Salad
Prep Time
10 minutes
Number of Servings
Makes [q:2 1/2] cups (Serves 4)
Ingredients
  • [q:1/2] English cucumber, cut into [q:1/2]-inch pieces (1 cup)
  • 1 cup cherry tomatoes, halved, or 1 cup tomatoes, cut into 1-inch pieces
  • [q:1/2] cup bell pepper, cut into 1-inch pieces
  • 8 Kalamata olives
  • 1 green onion, green and white parts, chopped
  • 2 Tbsp freshly squeezed lemon juice
  • 1 Tbsp extra-virgin olive oil
  • [q:1/4] tsp dried oregano
  • Salt and freshly ground black pepper
Directions
  1. In a bowl, toss together cucumber, tomatoes, and bell pepper.
  2. Add olives and green onion and toss.
  3. Drizzle with lemon juice and olive oil and sprinkle with oregano and some salt and pepper.
  4. Toss and adjust salt and pepper to taste.
Nutrition Info
57 Calories, 1 g Protein, 0 mg Cholesterol, 5 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 1 g Fiber, 4 g Total fat (1 g sat), 266 mg Sodium, [nut:3] Vitamin C, [nut:1] Vitamin K

Chicken Puttanesca

Chicken Puttanesca
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/4] cup plus 2 Tbsp olive oil, divided
  • 1 lb chicken fillets*
  • 1 tsp sea salt, divided
  • [q:1/2] tsp black pepper, divided
  • [q:1/2] cup diced white onion
  • 3 cloves garlic, minced
  • 1 Tbsp Italian seasoning
  • [q:1/2] tsp red pepper flakes
  • 3 anchovy fillets, minced
  • [q:1 1/2] cup crushed tomatoes
  • Juice of 1 lemon
  • [q:1/2] cup Kalamata olives
  • [q:1/4] cup minced fresh parsley
Directions
  1. Heat 2 tablespoons of the oil in a 10-inch or larger cast-iron skillet over medium-high heat. Season chicken with [q:1/2] teaspoon of the salt and [q:1/4] teaspoon of the black pepper. Sear chicken for 3 to 4 minutes per side, until golden and internal temperature reaches 165°. Transfer chicken to a plate and set aside.
  2. Add remaining [q:1/4] cup oil to skillet and reduce heat to medium. Once oil is hot, add onion and garlic. Cook for 4 to 5 minutes, until onion is soft but not brown.
  3. Add Italian seasoning, red pepper flakes, remaining [q:1/2] teaspoon of salt, remaining [q:1/4] teaspoon of black pepper, and anchovy fillets. Cook mixture for 1 minute, until fragrant.
  4. Add crushed tomatoes and lemon juice. Bring sauce to a simmer and cook for 5 minutes. Return chicken to skillet and add olives and parsley. Cook for 3 to 4 minutes, until chicken is warm. Serve immediately.
Nutrition Info
480 Calories, 23 g Protein, 88 mg Cholesterol, 9 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 40 g Total fat (8 g sat), 599 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin K, [nutrition:3] Vitamin B6, Vitamin C, [nutrition:2] Vitamin E, Iron, Phosphorus, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B12, Potassium, Zinc

Bean & Olive Tapenade with Toasted Ciabatta

Bean & Olive Tapenade with Toasted Ciabatta
Prep Time
15 minutes, plus 5 minutes cook time
Number of Servings
Serves 6
Ingredients
Directions
  1. Mix the beans, red onion, parsley garlic, tomatoes, lemon juice, lemon zest, salt and pepper together in a medium mixing bowl.
  2. Toast the ciabatta. Spread the tapenade on each slice and top with the bean mixture before serving.
  3. Great as an appetizer for parties or tapas bar.
Nutrition Info
144 calories, 2 g fat (14% calories from fat), 6 g protein, 25 g carbohydrate, 4 g fiber, 0 mg cholesterol, 320 mg sodium

Rice Salad with Oranges, Olives, and Almonds

Rice Salad with Oranges, Olives, and Almonds
Prep Time
1 hour, 10 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1 1/2] cups basmati rice*
  • Salt and pepper
  • 2 oranges, plus [q:1/4] tsp grated orange zest plus 1 Tbsp juice
  • 2 Tbsp extra-virgin olive oil
  • 2 tsp sherry vinegar
  • 1 small garlic clove, minced
  • [q:1/3] cup large pitted brine-cured green olives, chopped
  • [q:1/3] cup slivered almonds, toasted
  • 2 Tbsp minced fresh oregano
Directions
  1. Bring 4 quarts water to boil in a Dutch oven.
  2. Meanwhile, toast rice in a 12-inch skillet over medium heat until faintly fragrant and some grains turn opaque, 5 to 8 minutes.** Add rice to boiling water and cook, stirring occasionally, until rice is tender but not soft, about 15 minutes.*** Drain rice, spread onto a rimmed baking sheet, and let cool completely, about 15 minutes.****
  3. Cut away peel and pith from oranges. Holding fruit over a bowl, use a paring knife to slice between membranes to release segments. Whisk oil, vinegar, garlic, orange zest and juice, 1 teaspoon salt, and [q:1/2] teaspoon pepper together in a large bowl.
  4. Add rice, orange segments, olives, almonds, and oregano. Gently toss to combine, and let sit for 20 minutes. Serve.
Nutrition Info
438 Calories, 9 g Protein, 69 g Carbohydrates, 6 g Fiber, 15 g Total fat (2 g sat), 396 mg Sodium, [nutrition:5] Folate, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Vitamin C, E, [nutrition:2] Vitamin B3 (niacin), K, Iron, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B6, Calcium, Magnesium, Zinc

Greek Avocado Toast

Greek Avocado Toast
Prep Time
15 min prep time
Number of Servings
4
Ingredients
  • 2 ripe avocados
  • Juice of [q:1/2] lemon
  • 1 garlic clove, crushed
  • Pinch crushed red pepper (chili) flakes
  • Few dill sprigs, chopped, plus extra for garnish
  • Sea salt and freshly ground black pepper
  • 4 slices crusty bread
  • [q:1/4] cucumber, diced
  • 8 cherry or baby plum tomatoes, quartered or chopped
  • 8 black olives, pitted and chopped
  • 1 tsp capers, chopped
  • 3 oz feta cheese, crumbled
  • Fruity green olive oil, for drizzling
Directions
  1. Cut avocados in half, remove stones, and scoop out flesh into a bowl. Mash coarsely with lemon juice, garlic, red pepper (chili) flakes, and dill. Season with salt and pepper.
  2. Lightly toast bread and spread mashed avocado over it, right up to edges.
  3. Mix cucumber, tomatoes, olives, and capers together in a bowl and use to cover avocado toasts. Crumble feta over top and drizzle with oil. Serve immediately.
Nutrition Info
Per serving: 344 Calories, 10 g Protein, 26 g Carbohydrates, 10 g Fiber, 25 g Total fat (6 g sat), 432 mg Sodium, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin B2 (riboflavin), B3 (niacin), C, E, K, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B12, Calcium, Iron, Magnesium, Potassium, Zinc

Rigatoni with Fresh Cherry Tomatoes and Olives

Rigatoni with Fresh Cherry Tomatoes and Olives
Prep Time
30 min prep time
Number of Servings
4
Ingredients
  • Salt and pepper
  • [q:10 1/2] oz rigatoni or other short-cut pasta
  • 4 Tbsp olive oil, divided
  • 5 or 6 garlic cloves, thinly sliced
  • 14 oz cherry tomatoes, halved
  • [q:3 1/2] oz mixture of Picholine, Nocellara, and Kalamata olives or whatever you have on hand, pitted and roughly chopped

To Serve

  • [q:1 1/2] oz Parmesan cheese, grated
  • [q:1/2] oz basil leaves, thinly sliced (chiffonade)
Directions
  1. Bring a saucepan of water to boil, add salt, and cook pasta for 12–14 minutes, or until al dente. Drain, reserving some pasta water.
  2. Meanwhile, warm 2 tablespoons of the oil in a frying pan and cook garlic for 2 minutes. Remove with a slotted spoon and set aside.
  3. Add tomatoes to pan and cook for 5 minutes. Add pasta and olives and return garlic to pan, along with a little pasta water. Cook for 3 minutes.
  4. Serve drizzled with remaining 2 tablespoons of oil. Sprinkle with Parmesan, basil, and some pepper.
Nutrition Info
492 Calories, 15 g Protein, 63 g Carbohydrates, 5 g Fiber, 20 g Total fat (4 g sat), 536 mg Sodium, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B6, E, K, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin),  C, Calcium, Iron, Magnesium, Zinc

Spiral Pasta Salad with Tofu Feta

Spiral Pasta Salad with Tofu Feta
Prep Time
2 hours 10 minutes plus 10 minutes Cook time
Number of Servings
Serves 5
Ingredients
  • 12 ounces Eden Kamut Spirals, 1 package
    • or any Eden Spiral Pasta
  • [q:1/2] pound organic tofu feta (see notes)
  • 3 Tbsp Eden Extra Virgin Olive Oil
  • 6 Tbsp Eden Red Wine Vinegar
  • 2 cloves garlic, minced
  • [q:1/4] tsp freshly ground black pepper
  • 1 cup organic cherry tomatoes, sliced in half
  • [q:1/2] cup pitted Kalamata or any black olives, rinsed
  • [q:1/4] cup fresh basil, finely chopped
  • 2 cups baby salad greens
Directions
  1. Cook pasta as package directs, rinse quickly, drain and place in a large mixing bowl.
  2. Whisk together the olive oil, vinegar, garlic and pepper. Pour over pasta.
  3. Mix in tomatoes, olives, and fresh basil. Place the salad on top of the baby salad greens or mix in.
  4. Crumble the tofu feta over the salad. Serve room temperature or chilled.
Nutrition Info
363 calories, 12 g fat (29% calories from fat), 12 g protein, 56 g carbohydrate, 7 g fiber, 0 mg cholesterol, 215 mg sodium

Green Bean, Artichoke, and Grapefruit Salad with Olives & Rosemary

Green Bean, Artichoke, and Grapefruit Salad with Olives & Rosemary
Prep Time
25 min prep time
Number of Servings
serves 2
Ingredients

The Salad

  • 10 oz trimmed green beans
  • 1 pink grapefruit
  • 4 artichoke hearts, preserved in olive oil, cut into quarters
  • 8 black olives, preferably Kalamata

The Dressing

  • 3 Tbsp olive oil
  • 3 Tbsp freshly squeezed orange juice
  • 1 heaping tsp finely chopped fresh rosemary
  • Fine sea salt
  • Ground black pepper

The Topping

  • A few fresh rosemary needles (from a sprig of rosemary)
  • A few black peppercorns, crushed with a mortar and pestle
Directions
  1. Bring a large pot of salted water to a boil and blanch green beans for 4 to 5 minutes or until al dente (cooking time can vary depending on freshness of beans). Drain and quickly rinse them with cold water. Set aside. You can prepare beans in advance and keep them covered in fridge.
  2. To cut grapefruit into segments, first peel off outer skin and then cut off white pith. Working over a bowl, hold grapefruit in one hand and use a small, sharp knife to cut between membranes and release segments into bowl.
  3. For dressing, whisk together oil, orange juice, and rosemary. Season to taste with salt and pepper.
  4. In a large bowl, toss together green beans, grapefruit, artichokes, and olives. Drizzle dressing over salad, sprinkle with a few rosemary needles and crushed pepper-corns, and serve immediately.
Nutrition Info
342 Calories, 7 g Protein, 36 g Carbohydrates, 11 g Fiber, 22 g Total fat (3 g sat), 766 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin K, Folate, [nutrition:2] Vitamin B1 (thiamine), B6, E, Magnesium, Phosphorus, [nutrition:1] Vitamin A, B2 (riboflavin), B3 (niacin), Calcium, Iron, Potassium

Three Bean Pasta Veggie Salad

Three Bean Pasta Veggie Salad
Prep Time
10 minutes
Number of Servings
8
Ingredients

Pasta Salad

Dressing

Directions
  1. Cook pasta per package directions. While pasta is cooking combine all salad ingredients except the dressing in a large mixing bowl.
  2. When pasta is done, rinse, drain and add to bowl.
  3. Whisk dressing ingredients together, pour over salad, and toss to mix.
  4. Let stand 5 to 10 minutes and serve.
Nutrition Info
438 calories, 12 g fat (24% calories from fat), 18 g protein, 69 g carbohydrate, 16 g fiber, 0 mg cholesterol, 699 mg sodium

Italian Tuna and White Bean Salad

Italian Tuna and White Bean Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 4 cup mixed salad greens
  • 1 (15 oz) can white cannellini beans, drained and rinsed
  • 1 can solid white tuna, drained and flaked with a fork
  • [q:1/2] cup pitted Kalamata olives
  • [q:1/4] of a small red onion, thinly sliced
  • 1 small tomato, diced
  • Tuscan Vinaigrette
  • Lemon wedges
Directions
  1. In a large salad bowl, toss greens with beans, tuna, olives, onion, and tomato. Set aside.
  2. Make Tuscan Vinaigrette. Drizzle desired amount of vinaigrette over salad. Toss again.
  3. Serve immediately with a few lemon wedges.
Nutrition Info
398 Calories, 13 g Protein, 10 mg Cholesterol, 24 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 29 g Total fat (4 g sat), 356 mg Sodium, [nut:4] Vitamin K, [nut:2] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Folate, Iron, Phosphorus, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin C, Magnesium, Potassium, Zinc
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