Great recipes from the Mediterranean: make these quick and easy dishes, inspired by the world's healthiest diet - Healthy Food in a Flash

CHEFS AND DOCTORS ALIKE praise the Mediterranean diet, and rightly so. The food of Spain, southern France, Italy, Greece, Turkey, and northern Africa is appealing on several counts. Potent herbs, spices, garlic, capers, and olives give the dishes of this region intense flavor. Ingredients like fresh vegetables, whole grains, legumes, lean poultry, and seafood make them healthy. And the common element that unites the cuisines is olive oil, an unrefined oil that abounds in flavor and heart-friendly monounsaturated fat.

For busy cooks, the downside to traditional Mediterranean cooking is time. Dishes like authentic Moroccan stews and slow-simmering Italian soups can seem out of reach. But they don't have to be. The following recipes take the bold flavors of the Mediterranean and add some ingenious shortcuts to save time.

Shrimp and White Beans
with Arugula

SERVES 4

Throughout the Mediterranean, you'll
find dishes that combine seafood and
beans. Serve this southern Italian recipe
with slices of toasted country bread
brushed with good olive oil. If you
prefer, use watercress in place of arugula.

  2 tablespoons extra-virgin
    olive oil
3/4 pound large shrimp,
    peeled and deveined
    Salt and ground black
    pepper
  1 small red onion,
    chopped fine
  1 medium yellow or red bell
    pepper, stemmed, seeded,
    and cut into 3/4-inch dice
  3 medium garlic cloves,
    minced
  2 15-ounce cans cannellini
    beans, drained and rinsed
1/4 cup lemon juice, plus
    lemon wedges for garnish
  4 cups packed arugula
    leaves, chopped coarse

1. Heat 1 tablespoon oil in large skillet
over medium-high heat until shimmering.
Add shrimp and season with salt and
pepper to taste. Cook until shrimp are
lightly browned on bottom, about 1 1/2
minutes. Turn shrimp with tongs and
cook until lightly browned on second
side, about 1 1/2 minutes. Transfer shrimp
to bowl.

2. Reduce heat to medium and add
remaining tablespoon oil, onion, bell
pepper, and 1/4 teaspoon salt to empty
skillet. Cook, stirring occasionally, until
the vegetables have softened, about
4 minutes. Add garlic and cook until fragrant,
about 1 minute. Add beans, lemon
juice, and pepper to taste and cook, stirring
occasionally, until the beans are
heated through, about 3 minutes. Stir in
arugula and shrimp and cook just until
arugula wilts, about 1 minute. Adjust seasonings,
adding salt and pepper to taste.

3. Divide bean mixture among shallow
bowls and garnish with lemon wedges.
Serve immediately.

PER SERVING: 477 CALORIES, 39 G PROTEIN, 9 G FAT,
1 G SATURATED FAT, 43 MG CHOLESTEROL, 61 G CARBOHYDRATES,
15 G FIBER, 279 MG SODIUM, 28% CALCIUM

Bulgur Salad with Chickpeas and
Spiced Cumin Dressing

SERVES 4

Buy fine-grain bulgur (sometimes labeled
"good for tabbouleh") for this eastern Mediterranean
recipe; coarsely ground bulgur will
not soften when soaked in boiling water.

1 1/2 cups fine-grain bulgur
    3 cups boiling water
  1/4 cup lemon juice
    1 teaspoon honey
    1 teaspoon ground cumin
  1/2 teaspoon cayenne pepper
      Salt
    2 tablespoons extra-virgin
      olive oil
    6 ounces jarred, drained roasted
      red peppers, diced (about
      1 cup)
    1 15-ounce can chickpeas,
      drained and rinsed
  1/4 cup minced fresh parsley
      leaves
    1 head Bibb lettuce, separated
      into leaves
    4 pita breads, warmed and
      cut into wedges

1. Combine bulgur and water in large bowl
and set aside, stirring occasionally, until bulgur
is soft, 15 to 20 minutes. Drain bulgur,
shaking strainer and gently pressing out
excess moisture. Return bulgur to bowl.

2. While bulgur is soaking, whisk lemon
juice, honey, cumin, cayenne, and 1/2 teaspoon
salt together in small bowl. Whisk in
oil until dressing is smooth.

3. Add roasted peppers, chickpeas, and
parsley to bowl with drained bulgur and stir
to combine. Drizzle dressing over bulgur
mixture and toss to combine.

4. Line each individual plate with several
lettuce leaves. Mound some bulgur salad
over the lettuce and tuck pita wedges into
the salad at several places around plate.
Serve immediately.

PER SERVING: 610 CALORIES, 23 G PROTEIN, 12 G FAT,
2 G SATURATED FAT, 0 MG CHOLESTEROL, 110 G CARBOHYDRATES,
22 G FIBER, 628 MG SODIUM, 10% CALCIUM

Poached Halibut with
Herb-Mustard Sauce

SERVES 4

In France, fish is often cooked in barely simmering
liquid. I find that if you bring the
water to a boil and then turn off the stove
before adding the fish, the residual heat will
cook the fish sufficiently. This technique
keeps the fish from breaking apart as it cooks.
Buying skin-on steaks also helps ensure that
the fish remains intact. You may replace the
wine in the poaching liquid with an equal
amount of water. Serve the fish with boiled
fingerling potatoes and blanched green beans.

  1 cup white wine
    Salt
    Parsley and tarragon stems
  4 boneless, skin-on halibut
    steaks (about 1 1/2 pounds)
3/4 cup packed fresh parsley
    leaves
1/2 cup coarsely chopped
    fresh chives
  2 tablespoons fresh
    tarragon leaves
  1 tablespoon Dijon mustard
  1 tablespoon white-wine
    vinegar
  2 tablespoons extra-virgin
    olive oil
    Ground black pepper

1. Bring wine, 4 cups water, 2 teaspoons
salt, and herb stems to a boil in large saute
pan. Remove pan from heat, slide fish into
pan, cover, and set aside until fish is opaque
throughout, about 12 minutes. (To judge
doneness, slide a paring knife into center
and peek in.)

2. Meanwhile, process parsley, chives, tarragon,
mustard, vinegar, oil, and 2 tablespoons
water in food processor, scraping
down sides of work bowl as needed, until a
fairly smooth puree forms, 1 to 2 minutes.
Scrape herb sauce into small bowl and season
with salt and pepper to taste.

3. With slotted spatula, carefully lift halibut
from poaching liquid, allowing liquid to
drain back into pan. Place one piece offish
on each plate. Peel off and discard skin. Top
each piece of fish with generous dollop of
herb sauce. Serve immediately.

PER SERVING: 263 CALORIES, 36 G PROTEIN, 11 G FAT,
1 G SATURATED FAT, 18 MG CHOLESTEROL, 1 G CARBOHYDRATES,
<1 G FIBER, 196 MG SODIUM, 10% CALCIUM

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.

    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

1. 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.

2. 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.

3. 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.

4. To serve, divide couscous among individual
plates. Cut chicken crosswise into
3/4-inch-thick pieces and arrange chicken
over couscous. Serve immediately.

PER SERVING: 430 CALORIES, 39 G PROTEIN, 8 G FAT,
1 G SATURATED FAT, 23 MG CHOLESTEROL, 53 G CARBOHYDRATES,
10 G FIBER, 366 MG SODIUM, 7% CALCIUM

Warm Greek Lentil Salad
with Feta and Dill

SERVES 4

Cooks throughout the Mediterranean use
small green lentils. Sometimes called French
lentils or lentilles du Puy, they are the best
choice for salad because they hold their shape
when cooked. Serve this salad with pita bread
or toasted country bread brushed lightly with
extra-virgin olive oil.

1 1/4 cups green lentils (about
      9 ounces), picked over to
      remove any stones
    3 garlic cloves, peeled and
      crushed lightly
    3 bay leaves
      Salt
    3 medium carrots, peeled and
      diced fine (about 1 cup)
    2 tablespoons lemon juice
    2 tablespoons extra-virgin
      olive oil
    1 medium celery stalk, diced
      fine (about 1/3 cup)
    3 medium radishes, diced fine
      (about 1/3 cup)
    2 tablespoons minced fresh dill
      Ground black pepper
    8 cups packed mesclun or other
      tender greens
    4 ounces feta cheese, crumbled
      (about 3/4 cup)

1. Bring lentils, garlic, bay leaves, and
2 quarts water to a boil in medium saucepan
over high heat. Reduce heat and simmer
briskly for 15 minutes. Stir in 1 teaspoon salt
and carrots and continue cooking until
lentils and carrots are tender but not mushy,
about 10 minutes. Drain and discard garlic
and bay leaves.

2. While lentils are cooking, remove 2 tablespoons
cooking water from pot and transfer
to medium bowl. Whisk in lemon juice,
oil, and salt to taste.

3. Add drained lentils, celery, radishes, and
dill to bowl with dressing. Toss to combine
and then adjust seasonings, adding salt and
pepper to taste. Let salad cool for 5 minutes.

4. Divide mesclun among 4 large plates.
Spoon lentil salad over the mesclun and
sprinkle with feta. Serve immediately.

PER SERVING: 298 CALORIES, 17 G PROTEIN, 13 G FAT,
5 G SATURATED FAT, 8 MG CHOLESTEROL, 28 G CARBOHYDRATES,
9 G FIBER, 950 MG SODIUM, 29% CALCIUM

Straciatella

SERVES 4

Straciatella is an Italian chicken soup enriched
with Parmesan and eggs. The name means
"little rags" and refers to the shredlike appearance
of the eggs. I've added rainbow chard,
a favorite Italian vegetable, to make the soup
more substantial. This recipe tastes best when
prepared with the "homemade" chicken stock
available in many better supermarkets and
gourmet stores. (Look for it near the prepared,
refrigerated soups.) If you use canned
broth, choose a low-sodium brand. If you
like, drizzle a little extra-virgin olive oil over
individual servings for added flavor.

  8 cups chicken stock
  1 bunch rainbow chard
    (about 10 ounces)
  2 large eggs
1/2 cup grated Parmesan cheese
    Salt and ground black pepper

1. Bring stock to a simmer in large saucepan
over medium heat.

2. Meanwhile, use knife to trim leafy green
portions away from colored chard stalks.
Finely chop stalks (you should have about
2/3 cup) and set aside. Stack leaves, cut
them crosswise into thin strips, and then
coarsely chop (you should have about
4 cups); set aside. With fork, beat eggs,
cheese, and pepper to taste together in
small bowl and set mixture aside.

3. When stock comes to a simmer, add
chard stalks, cover, and cook until crisp-tender,
about 3 minutes. Add the leaves and
cook until leaves are tender, about 1 minute.

4. Stir soup with a fork so liquid moves in a
circular fashion. Keep stirring as you pour
the egg mixture into soup in a slow, steady
stream. The egg should form small shreds.
Once all the egg mixture has been added,
stop stirring and cook just until egg sets
completely, about 1 minute. Adjust seasonings,
adding salt and pepper to taste,
and serve immediately.

PER SERVING: 156 CALORIES, 24 G PROTEIN, 5 G FAT,
5 G SATURATED FAT, 115 MG CHOLESTEROL, 2 G CARBOHYDRATES,
1 G FIBER, 778 MG SODIUM, 16% CALCIUM

The Bottom Line

To limit your exposure to potentially harmful pesticides, antibiotics, and hormones, buy organic ingredients whenever possible.

Jack Bishop is the food editor of Natural Health and the author of several cookbooks, including Vegetables Every Day (HarperCollins, 2001).

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group