Simple weight loss recipes to use for free

Here a list of simple Mediterranean diet recipes I’ve found on the net. They are organized for categories and source.
The recipes based on the Mediterranean diet are organized by Chicken; Pasta; Salads; Breakfast recipes and sources like Social websites, forums and newspapers. Below you can also see real time videos about Sicilian recipes making…

Let’s have a look at these Mediterranean diet free recipes

Recipes with chicken

By kidneybingos

Chicken Marsala (Pollo alla Marsala) – This dish was made famous with the growing Marsala wine industry during the nineteenth century. Veal Marsala probably originated among western Sicily’s English families. Real Sicilian Marsala is the only wine we recommend for use in preparing Chicken Marsala.

Ingredients: Two large chicken breasts sliced into thin pieces (an equal quantity of turkey breast or lean veal may be substituted), one bottle of marsala wine (either dry or sweet according to preference), whole or white flour, refined olive oil for cooking, 50 grams of capers, juice of one large lemon, two tablespoons coarsely chopped fresh parsley, salt, pepper.

<Preparation: Over medium heat, warm several tablespoons of olive oil in a large pan for a few seconds, being careful not to burn the oil. Generously coat chicken pieces with flour and place in pan, turning occasionally. Sprinkle with salt and pepper. Add juice of one lemon. When the chicken is essentially cooked, carefully pour a half bottle of marsala wine over it, stirring the mixture gently. Allow alcohol to evaporate as sauce thickens. This may take about two minutes. Add the parsley when it’s almost done. If you prefer a thicker sauce, add a little flour. Add capers last or sprinkle them over the chicken as a garnish. Serves four to six.

By avlxyz

Spice-Rubbed Moroccan Chicken with Vegetable Couscous – SERVES 4 A zesty orange-flavored spice paste coats chicken breasts that are quickly cooked under the broiler. Couscous flavored with sauteed zucchini and red onion forms the perfect backdrop for the sliced chicken.

Ingredients:

3 tablespoons orange juice
2 tablespoons paprika
2 teaspoons ground cinnamon
1/2 teaspoon cayenne pepper
Salt
4 boneless, skinless chicken
breasts (about 1 pound),
trimmed of fat
Nonstick cooking spray
1 tablespoon extra-virgin
olive oil
1 medium zucchini (about 8
ounces), cut into 1/2-inch dice
1 medium red onion, cut into
1/2-inch dice
1 3/4 cups canned low-sodium
chicken broth
2 tablespoons minced fresh
parsley leaves
1 cup whole-wheat couscous

Preparation:

Adjust top oven rack so that it is 5 to 6 inches from broiler, and heat broiler. Combine orange juice, paprika, cinnamon, cayenne, and 1/4 teaspoon salt in small bowl. With fingers, rub spice paste onto chicken breasts, coating both sides. Place
chicken on small baking sheet that has been greased with nonstick cooking spray. Refrigerate chicken for 10 minutes while preparing couscous.
Heat oil in medium skillet over medium-high heat until shimmering. Add zucchini,onion, and 1/4 teaspoon salt and cook, stirring occasionally, until vegetables are lightly browned, about 6 minutes. Add broth and parsley and bring to a boil. Stir in couscous, remove pan from heat, cover, and set aside for 5 minutes. Fluff couscous with fork.
Once couscous is covered and off heat, slide baking sheet with chicken under broiler. Broil, turning once, until chicken is
cooked through, about 8 minutes.
To serve, divide couscous among individual plates. Cut chicken crosswise into 3/4-inch-thick pieces and arrange chicken over couscous. Serve immediately.

By veganwarrior

Farfalle with Chicken and Spinach (Farfalle con Pollo e Spinaci)

Ingredients:

1 pound boneless skinless chicken breast halves, cut into bite-sized chunks
1 teaspoon salt
1/4 teaspoon freshly ground black pepper, divided
3 tablespoon extra virgin olive oil
1 small onion, chopped
1 cup chopped red pepper
2 cloves garlic, minced
1 cup chicken broth
1/2 pounds spinach, rinsed and chopped
1 box (16 ounces) BARILLA Farfalle
2 tablespoons chopped parsley
1/4 cup freshly grated Parmigiano Reggiano cheese

Preparation:

SPRINKLE chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper.
HEAT oil in large skillet over medium-high heat. Add chicken, onion, pepper and garlic: cook and stir 5 to 7 minutes or until chicken is almost cooked through. Add chicken broth, spinach and remaining salt and pepper. Cook until spinach is wilted and chicken is cooked through.
COOK Farfalle according to package directions; drain and return to pot.
ADD chicken mixture to hot Farfalle; toss. Transfer to serving platter; sprinkle with cheese and parsley. Makes 4 to 6 servings
Tip: Substitute 2 small shallots for onion.

Chicken stew recipe with capers – Serves 4 to 6

Ingredients for this chicken stew recipe:

1 whole medium-sized chicken – cut into 8 bone-in pieces
3 tablespoons olive oil or 2 tablespoons lard
1 small to medium size onion – grated
1 carrot – sliced
1 small handful flat-leaf parsley leaves – whole
1 clove garlic – peeled and whole
2 bay leaves
2 corns pepper
1 tablespoon flour
1 cup vi ranci or white wine
2 to 3 cups hot water
Salt

For garnishing:

2 tablespoons olive oil
10 shallots or 10 sweet spring onions – peeled
12 champignons
4 to 5 teaspoons capers

Chicken stew recipe preparation instructions:

Moderately salt the chicken pieces. Heat 3 tablespoons olive oil in a big casserole pot over medium heat. Add the chicken pieces and brown them, 3 or 4 minutes each side. Remove the chicken from the casserole and set it aside.
In the same casserole combine the onion, carrot, parsley, garlic, bay leaves, and pepper. Stir for one minute and add the flour and salt. Stir to prevent sticking. When the sofregit or sauce has thickened, add the wine and the water, so that the sauce can continue cooking for 5 minutes without all liquid evaporating. You need this sauce for the next step of this chicken stew recipe.
Sift the sauce into a bowl, return the chicken to the casserole, and pour the sauce over the chicken. Cover and simmer the chicken with the sauce for 20 to 30 minutes depending on the size of the chicken.
When the chicken has simmered for 15 to 20 minutes, heat 2 tablespoons olive oil in a frying pan, and fry the shallots and the champignons over medium heat.
Add the capers to the chicken 3 minutes before removing the casserole from heat.
Traditionally, you serve this chicken stew recipe with the shallots or spring onions and champignons around the chicken.

Mediterranean diet recipes with Pasta

By nishidaryuichi

Pasta alla puttanesca from the Italian cuisine – Also known as “whore’s pasta,” the name of this robust pasta dish originated in Naples after the local women of easy virtue.

Ingredients for 2 serves:

3 tablespoons extra virgin olive oil
1 onion—finely chopped
2 cloves garlic—finely chopped
4 anchovy fillets—chopped
1 small red chili—deseeded and finely chopped
2 teaspoons capers—rinsed and drained
8 pitted black olives—quartered
14 oz (420g) canned tomatoes—chopped
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 tablespoon finely chopped fresh flat-leaf parsley
7 oz (200g) spaghetti

Preparation:

HEAT 2 tablespoons of the oil in a frying pan over a medium heat and cook the onion for 6 minutes, stirring occasionally.
ADD the garlic and anchovies and cook for a minute, stirring to break up the anchovies.
ADD the chili, capers, olives, tomatoes, salt and pepper, and bring to the boil.
REDUCE the heat to medium-low and simmer, uncovered, for 10 minutes, stirring occasionally.
WHILE the sauce is simmering, cook the pasta.
DRAIN the cooked pasta into a colander and put the sauce in the bottom of the pot.
TOP with the hot pasta, parsley and reserved tablespoon of olive oil, and toss together gently to combine.
Variation: To make this meal more protein-packed you can add a 6 oz (180g) can of tuna (drained and flaked) to the sauce at the end of cooking to heat through.

By 46415761@N00

Spaghetti with fresh tomato – Can be served to a maximum of four individuals.

Basic Constituents:

Six hundred grams of thick tomatoes.
Four garlic pieces.
Three big spoons of extra virgin olive oil.
Chopped oregano (important)
Fifty grams of finely chopped piccante pecorino.
Thinly grated basil leaves.
Red or black spice and salt as per your taste.

GUIDELINES TO MAKE SPAGHETTI WITH FRESH TOMATO

Boil tomatoes in water; take them out after a considerable amount of time and then strip them of their skin and slice them into small pieces by hand. You can take out all the seeds carefully but most people don’t. Place the grated tomatoes in a dish bowl along with crushed garlic, oregano, olive oil and basil leafs.

Put the tomatoes in boiling water; remove them after a few minutes, peel and cut them into small pieces by hand. Get rid of the water and the seeds. Put a cloth over a bowl for 1 hour so that all the ingredients inside the bowl get soaked. After an hour, boil and cook the spaghetti, chop the pecorino and put it in the same bowl. On top of this, sprinkle black or red pepper as per your taste. Serve with red wine.

By veganwarrior

Vegetarian Lasagna – Serves: 8 person(s)

Ingredients:

2 Tbsp all-purpose flour
1/4 tsp nutmeg
2 tsp freshly ground black pepper
3 cup Vegetarian Italian Sauce (see related recipe)
1 cup grated cheddar cheese
1 cup cooked and drained spinach
3 cup nonfat milk
1 package lasagna noodles
2 parmesan cheese
1 Tbsp light margarine
1 cup lowfat ricotta cheese (about 9 oz)

Directions:

Preheat oven to 350°F.
Have Vegetarian Italian Sauce and spinach pre-prepared (1 cup cooked spinach is about 2 bunches fresh or 1 packet of frozen, thawed and drained).
Use a knife to spread ricotta cheese evenly over lasagna noodles.
Prepare White Sauce: Melt margarine in a heavy based saucepan. Stir in flour, nutmeg and black pepper to form a smooth paste. Slowly add milk while cooking over low heat. Stir and cook until it just comes to boiling. Remove from heat.
Pour a little of the white sauce into the bottom of a large oblong baking dish. Spread the lasagne with ricotta cheese. Arrange 1/3 of the ricotta lasagna on the bottom covering the whole area as well as possible. Top with 1 cup of Vegetarian Italian Sauce, then 1/3 cup cheese. Cover with white sauce. Place another layer of noodles, and 1 cup of Italian Sauce on top. Spread with all the spinach and a further 1/3 cup of cheese. Cover with white sauce.
Top with remaining lasagna, Italian Sauce and white sauce. Make sure all lasagna is covered with white sauce. Gently push down any areas which are not. Sprinkle remaining cheese and all parmesan cheese on top.
Place in preheated oven and bake for 50 to 60 minutes or until tender and liquid is absorbed.

Mediterranean salads

By vandys

Grilled Shrimp Salad

Ingredients:

1 pound large shrimp, deveined
2 to 3 zucchini
1 bunch of asparagus
2 pounds of salad mixture containing endive, radicchio and butter lettuce
1 avocado
2 tablespoons fresh chopped basil
¾ cup extra virgin olive oil
1 tablespoon lime juice
1 teaspoon Dijon mustard
2 teaspoons minced garlic
¼ cup red wine vinegar

Directions:

First of all, combine the last five ingredients and marinate the shrimp in one half of the vinaigrette for ½ hour. Then place the shrimp on skewers. Slice the zucchini lengthwise and chop the woody ends off of the asparagus. Place the shrimp, zucchini and asparagus on the grill, and cook until done. Chop zucchini into bite-sized pieces.
Put the greens in a bowl, dice the avocado and add it to the greens. Add the shrimp and vegetables from the grill and drizzle with the remaining vinaigrette.

Mediterranean diet recipe for Healthy Salad – Combine sliced cucumbers, spinach leaves, bell pepper, sliced black olives, tomato wedges and add salad dressing.

Mediterranean breakfast recipes

Sweet couscous with nuts and dates – In this interesting Tunisian specialty called farka, the semolina grains take a sweet turn. It is enjoyed as a breakfast dish or afternoon snack, rather than an after-dinner dessert.

Ingredients Serves 8.

2 2/3 cups couscous (about 1 pound)
2 2/3 cups water
1/2 cup sugar
1/4 cup vegetable oil
1 1/2 cups chopped toasted mixed nuts (such as walnuts, blanched almonds, hazelnuts, pistachios and pine nuts)
1 8-ounce box pitted dates, cut into pieces
2 cups milk, hot
Additional sugar

Preparation:
Place couscous in large bowl. Bring 2 2/3 cups water, 1/2 cup sugar and oil to boil in heavy large saucepan, stirring to dissolve sugar. Pour mixture over couscous and stir until well blended. Cover and let stand 10 minutes. Fluff with fork to separate grains. Mix nuts and dates into couscous. Transfer couscous to 13×9x2-inch baking dish. Cool. Cover with foil. (Can be prepared 4 hours ahead. Let stand at room temperature.)
Preheat oven to 350°F. Bake couscous until heated through, about 20 minutes. Spoon into bowls. Serve, passing hot milk and additional sugar separately.

Grilled Plums with Spiced Walnut Yogurt Sauce

Ingredients:

6 plums, halved and pitted
2 teaspoons canola oil
1 tablespoon honey
Pinch ground cinnamon
Pinch finely grated orange zest
Spiced Walnut Yogurt Sauce, recipe follows

Preparation:

Heat grill to high. Brush cut side of plums with oil, drizzle with 1 tablespoon honey, and sprinkle with a pinch each of cinnamon and orange zest. Place plums on the grill, cut side down, and grill for 2 minutes or until golden brown and slightly caramelized. Turn over and grill until just heated through, approximately 1 minute longer. Place 3 plum halves in each of 4 bowls and top with a few tablespoons of the Spiced Walnut Yogurt Sauce.

Spiced Walnut Yogurt Sauce:

1 cup Greek yogurt
1 tablespoon honey
2 tablespoons fresh orange juice
1 teaspoon grated orange zest
1/4 teaspoon ground cinnamon
1/4 cup finely chopped walnuts, toasted

Whisk all ingredients together in a small bowl. Cover and refrigerate if not using right away.

Vaselopita – “Traditional Greek New Year’s Day bread. Served as a coffe cake for breakfast. Each person in the family gets a slice starting with the youngest and progressing to the oldest. The person who recieves the slice with the quarter in it will have good luck for the whole year!”

INGREDIENTS:

1 cup butter, softened
2 cups white sugar
3 cups all-purpose flour
6 eggs
2 teaspoons baking powder
1 cup milk, lukewarm
1/2 teaspoon baking soda
3 tablespoons lemon juice
1/3 cup slivered almonds, toasted
1 tablespoon white sugar
2 tablespoons confectioners’ sugar

DIRECTIONS:

Preheat oven to 350 degrees F (175 degrees C). Generously grease a round 10 inch cake pan.
In a medium bowl, cream butter and 2 cups sugar until light; add flour and stir until mixture is mealy. Add eggs one at a time, beating well after each egg.
Stir baking powder into milk then stir into flour mixture. Mix soda and lemon juice; stir into batter. Pour batter into greased pan.
Bake in preheated oven for 20 minutes. Sprinkle with nuts and 1 tablespoon white sugar, then return to oven for 20 to 30 minutes longer, until a toothpick inserted in center comes out clean.
Remove from oven and gently cut a small hole in the cake. Place a quarter in the hole, then sprinkle confectioners’ sugar over cake, making sure to cover the hole. Cool cake on a rack for about 10 minutes, then place a dish over the top of the pan and turn over.
Serve warm.

Mediterranean cuisine recipes in the forums

Mediterranean Diet Recipes – Perfect for whole food diets or the Mediterranean diet. Recipes can fit in with the Sonoma Diet, but are not marked by waves.
Mediterranean Dip – Recipe to Share

Recipes from Social websites

Mediterranean recipes from Yahoo Answers:

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