Mediterranean Tabbouleh Salad

INGREDIENTS

2 cups water
1 cup uncooked bulgur wheat (look for it in the cereal aisle)
1⁄2 cup chopped fresh parsley leaves
1⁄2 cup seeded and chopped tomatoes
1⁄2 cup seeded, diced cucumbers
1⁄8 cup chopped fresh mint leaves
1⁄8 cup freshly squeezed lemon juice, or more to taste
1⁄4 teaspoon salt, or to taste
1⁄4 teaspoon ground black pepper, or to taste

DIRECTIONS

In a medium nonstick saucepan, bring the water to a boil. Add the bulgur. Reduce the heat and simmer, covered, for 15 minutes, or until the water has absorbed. Spread the bulgur evenly over a baking sheet and refrigerate it for 10 minutes to cool.

Meanwhile, in a medium mixing bowl, combine the parsley, tomatoes, cucumbers, mint, lemon juice, salt, and pepper. Add the cooled bulgur and stir until well combined. Serve immediately, or refrigerate and allow the flavors to meld.

Yield: 4 (generous 1-cup) servings

Mediterranean Chickpea Salad

INGREDIENTS

1 can (15 ounces) chickpeas, low-sodium, drained and rinsed
1/2 small red onion, quartered and thinly sliced
1/2 cucumber, peeled, seeded, and chopped
1 red pepper, roasted and chopped
3 plum tomatoes, chopped
2 tablespoons parsley, chopped
2 cloves garlic, chopped
3 tablespoons lemon juice
1 teaspoon extra-virgin olive oil
Dash of salt

DIRECTIONS

In a large bowl, combine the chickpeas, onion, cucumber, pepper, tomatoes, parsley, garlic, lemon juice, olive oil, and salt. Toss to mix. Allow to stand at room temperature for 10 minutes for flavors to blend.


Yield: 4 Servings

Grilled Mediterranean Spread

INGREDIENTS

1 eggplant (10 ounces), cut lengthwise into 1/4-inch slices
12 ounces (3/4 pound) yellow squash, cut lengthwise into 1/4-inch slices
1 red onion, sliced crosswise
2 sweet red peppers
2 tablespoons sun-dried tomatoes (dried, no packed in oil), chopped
2 ounces nonfat cream cheese, at room temperature
2 ounces goat cheese
2 tablespoons nonfat sour cream
2 teaspoons chopped fresh thyme

DIRECTIONS

Coat a grill rack with nonstick spray. Preheat a grill. Position the rack 4 inches from the heat and let it get hot. Add the eggplant, squash, onions, and peppers in a single layer. Cook the eggplant, squash, and onions for 2 to 3 minutes per side, or until lightly browned and softened; remove from the grill and set aside. Continue cooking the peppers until charred all over. Transfer the peppers to a paper bag and let stand for 5 minutes. Remove the tops, charred skin, ribs, and seeds from the peppers; discard. Slice the peppers into thin strips. Place the tomatoes in a small bowl and cover with boiling water. Let soak for 10 minutes, or until softened. Drain.

In another small bowl, stir together the cream cheese, goat cheese, sour cream, thyme, pistachios (if using), and tomatoes until well-mixed. Remove the soft insides from the crust of each half of the bread. Discard or reserve for another use. Spread the tomato mixture over both halves of the bread. Layer the grilled vegetables on the bottom half, and then cover with the top half of the bread. Cut into a total of 4 sandwiches.


Yield: 4 servings

Fiesta Black Beans

INGREDIENTS

1½ cups black beans, cooked or 1 can (15 oz), lower sodium, rinsed and drained
1 sweet green pepper, small, diced
1 sweet red pepper, medium, diced
½ cup red onion, sliced
3 scallions, minced
Juice of 1 lime
1 tablespoon fresh cilantro, finely chopped
2 teaspoons olive oil
1 teaspoon hot-pepper sauce

DIRECTIONS

In a large bowl, combine the beans, green and red peppers, onion, scallions, lime juice, cilantro, oil, and hot-pepper sauce. Serve immediately or chill until ready to serve.


Yield: 4 Servings

Edamame Salad

INGREDIENTS

10 ounces frozen shelled edamame (green soybeans)
¼ cup seasoned rice vinegar
1½ teaspoons extra-virgin olive oil
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1 cup fresh cilantro, chopped

DIRECTIONS

Toss the edamame, vinegar, oil, salt, pepper, and cilantro together in a large bowl.

Serve chilled or at room temperature.


Yield: 4 Servings

Ed and Heba’s Blue-Ribbon Chicken

INGREDIENTS

2 tablespoons Dijon mustard
4 (4-ounce) boneless, skinless chicken breasts, trimmed of fat and butterflied
4 slices low-sodium ham
4 slices 2% Swiss or low-fat provolone cheese
Salt and ground black pepper to taste
1 teaspoon fresh rosemary, chopped
1/4 cup fat-free, low-sodium chicken broth

DIRECTIONS

Spread the mustard evenly inside the 4 chicken breasts. In a small nonstick skillet over medium heat, quickly sear the ham for about 30 seconds on each side. Place a slice of ham on 1 side of each piece of chicken. Place 1 slice of cheese folded in half over the top of the ham. Fold over the butterflied chicken breast to create a pocket. Tuck in the cheese so it’s well concealed. Season each breast with salt, pepper, and rosemary.

Lightly coat a skillet with cooking oil spray. Gently place each breast in the pan. Cook on medium to low heat for 6 to 8 minutes, until golden brown, then turn over the breasts and brown the other side. Once the chicken is fully cooked, remove it from the pan momentarily and drain any excess grease from the skillet. Return the skillet to the heat, add the broth, then place the chicken in the broth. Simmer for 3 to 4 minutes. Serve immediately.

Yield: 4 servings

Chickpea Salad

INGREDIENTS

1 cup canned chickpeas, rinsed and drained
1 medium tomato, seeded and chopped
1 clove garlic, minced
2 tablespoons lime juice
2 tablespoons fresh cilantro, finely chopped
2 teaspoons olive oil
1/2 teaspoon ground cumin

DIRECTIONS

In a large bowl, combine the chickpeas, tomato, garlic, lime juice, cilantro, oil, and cumin. Mix well and serve with salad or rice.


Yield: 4 Servings