Give Me 5 Minutes and I’ll Give You these Healthy Mediterranean Diet Recipes
Greek Crostini
Photo: http://www.mediterraneanrecipes.org/Greek_Crostini.jpg
Ingredients
Bread — 1000 grams
Greek Kalamata Olives — 200 grams
Greek Feta Cheese — 100 grams
Olive Oil — 8 tablespoons
Garlic — 1 clove
Salt
Pepper
Crostini Greek is a sumptuous meal good for 8 people. You can prepare this recipe in 35 minutes. This recipe was derived from the Greek feta croutons and black olives. It has an unbelievable taste and flavor and very easy to prepare too.
Preparation
Cut the bread into 1.5-inch thick slices. Toast the bread in the oven or toaster. After toasting, rub garlic into each piece.
Prepare the feta cheese by slicing it into cubes about 1 cm each. Get some olives and cut them into quarters or halves. Mix the feta cheese and olives into a bowl and add olive oil. Sprinkle this mixture while the bread is still hot and serve.
Nutritional Value:
| Food | Gr | Kcal | Fat | Carb | Pro | Fib | Water |
| White bread 00 | 1000 | 2900 | 0 | 680 | 80 | 30 | 290 |
| Black olives | 200 | 470 | 33 | 18.4 | 23.6 | 0 | 116.4 |
| Greek cheese, feta | 100 | 264 | 21.28 | 4.09 | 14.21 | 0 | 55.22 |
| Olive oil | 20 | 176.8 | 20 | 0 | 0 | 0 | 0 |
| Garlic | 2 | 2.98 | 0.01 | 0.66 | 0.13 | 0.04 | 1.17 |
| Salt | 2 | 0 | 0 | 0 | 0 | 0 | 0 |
| Pepper | 2 | 5.1 | 0.07 | 1.3 | 0.22 | 0.53 | 0.21 |
| Total | 1326 | 3818.88 | 74.36 | 704.45 | 118.16 | 30.57 | 463 |
| A head (8) | 165.75 | 477.36 | 9.3 | 88.06 | 14.77 | 3.82 | 57.88 |
| Per 100 grams | 100 | 288 | 5.61 | 53.13 | 8.91 | 2.31 | 34.92 |
Penne with Ricotta
Photo: http://www.mediterraneanrecipes.org/penne_ricotta.jpg
Ingredients
Penne — 100 grams
Cheese — 40 grams
Grated parmesan — 20 grams
Salt
Pepper
This recipe can be prepared within 25 minutes and good for one serving only. Penne with Ricotta is a tasty energy meal and excellent for your personal enjoyment. Ricotta is a dairy product. It is very rich in protein and derived from different types of milk.
Preparation
Mix water with salt then boil in a saucepan. Follow the directions on the package for cooking the Penne. Drain the water but leave at least 2 to 3 tablespoons of water. Add cottage cheese in the pan then season the mixture with salt and pepper. Before serving, make sure to sprinkle parmesan cheese on top.
Nutritional Value:
| Food | Gr | Kcal | Fat | Carb | Pro | Fib | Water |
| Semolina pasta | 100 | 371 | 1.51 | 74.67 | 13.04 | 3.2 | 9.9 |
| Ricotta | 40 | 55.2 | 3.16 | 2.06 | 4.56 | 0 | 29.76 |
| Grated Parmesan cheese | 20 | 86.2 | 5.72 | 0.81 | 7.69 | 0 | 4.17 |
| Salt | 2 | 0 | 0 | 0 | 0 | 0 | 0 |
| Pepper | 2 | 5.1 | 0.07 | 1.3 | 0.22 | 0.53 | 0.21 |
| Total | 164 | 517.5 | 10.46 | 78.84 | 25.51 | 3.73 | 44.04 |
| A head (1) | 164 | 517.5 | 10.46 | 78.84 | 25.51 | 3.73 | 44.04 |
| Per 100 grams | 100 | 315.55 | 6.38 | 48.07 | 15.55 | 2.27 | 26.85 |
Sicilian Swordfish
Photo: http://www.mediterraneanrecipes.org/Sicilian_swordfish.jpg
Ingredients
Swordfish — 600 grams
Tomatoes — 200 grams
Onion — 1 pc
Black Olives — 50 grams
Garlic — 1 clove
Swordfish Sicilian is a unique southern Italian recipe. This recipe can be prepared in 25 minutes and good for 4 servings. It has low fat and low calorie content.
Preparation
Briefly boil the tomatoes so you can clean and peel them. Finely chop the onions and crush the garlic while preheating the olive oil in a frying pan. After heating, fry the onion and garlic until golden brown.
You can now put the sliced Swordfish in the frying pan. Make sure that the slices of the Swordfish are approximately 1 cm thick. Cover the frying pan while cooking the Swordfish. Add the tomatoes after a few minutes. Before removing the Swordfish from the pan, sprinkle the black olives and chopped parsley on top. Serve hot.
Nutritional Value:
| Food | Gr | Kcal | Fat | Carb | Pro | Fib | Water |
| Swordfish | 600 | 726 | 24.06 | 0 | 118.8 | 0 | 453.72 |
| Ripe tomatoes | 200 | 36 | 0.4 | 7.84 | 1.76 | 2.4 | 189 |
| Onions | 80 | 32 | 0.08 | 7.47 | 0.88 | 1.36 | 71.29 |
| Black olives | 50 | 117.5 | 8.25 | 4.6 | 5.9 | 0 | 29.1 |
| Garlic | 10 | 14.9 | 0.05 | 3.31 | 0.64 | 0.21 | 5.86 |
| Total | 940 | 926.4 | 32.84 | 23.22 | 127.98 | 3.97 | 748.97 |
| A head (4) | 235 | 231.6 | 8.21 | 5.81 | 32 | 0.99 | 187.24 |
| Per 100 grams | 100 | 98.55 | 3.49 | 2.47 | 13.61 | 0.42 | 79.68 |
About the Cooker – Felicia R. Mcclinton writes for the blog <a href=”http://www.mediterraneanrecipes.org“>www.mediterraneanrecipes.org</a> , her personal hobby blog she uses to help people learn how to make Mediterranean recipes to eat healthy to prevent diseases.
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