2018 ultimate mediterran.., p.13
[2018] Ultimate Mediterranean Diet Cookbook, page 13
![[2018] Ultimate Mediterranean Diet Cookbook](https://picture.bookfrom.net/img/jennifer-evans/2018_ultimate_mediterranean_diet_cookbook.jpg "[2018] Ultimate Mediterranean Diet Cookbook")
Arrange eggplant pieces in a baking pan, insert lemon slices, garlic and oregano into each and season them with salt and pepper.
Drizzle olive oil and lemon juice, cover with tin foil, introduce in the oven at 450 degrees F and bake for 40 minutes,
Uncover pan, bake for 5 more minutes, leave aside to cool down for 3-4 minutes, transfer to plates, top with feta cheese slices and pan juices and serve.
Enjoy!
Nutrition: calories 200, fat 1, fiber 1, carbs 4, protein 3
Simple Eggplant Appetizer
Preparation time: 6 hours and 30 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ pounds eggplants, sliced
½ jalapeno pepper, chopped
¾ cup olive oil
1 red bell pepper, roasted and chopped
1 and ½ teaspoons capers, drained and chopped
1 big garlic clove, minced
1 bunch parsley, chopped
Salt and black pepper to the taste
Directions:
Sprinkle eggplant slices with salt on both sides, leave them aside for 30 minutes, pat dry and brush them with ¼ cup olive oil.
Heat up a pan over medium high heat, add eggplant slices, cook for 5 minutes on each side and arrange in a baking dish.
In a bowl, mix chili pepper with roasted pepper, parsley, capers, garlic, the rest of the oil, salt and pepper to the taste and stir very well.
Pour this over eggplants, cover and leave in the fridge for 6 hours.
Divide on plates and serve as an appetizer.
Enjoy!
Flavored Appetizer
Preparation time: 8 hours
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 big eggplants, peeled and sliced
3 tablespoons lemon juice
Salt to the taste
3 garlic cloves
1/8 teaspoon cumin
6 tablespoons cold water
½ cup tahini paste
Some olive oil for frying
½ cup pomegranate seeds
3 tablespoons carob molasses
¼ cup pistachios, halved
Directions:
Arrange eggplant slices on a lined baking sheet, season with salt on both sides and introduce them in the fridge for 8 hours.
In your kitchen blender, mix lemon juice with salt to the taste and garlic and blend well.
Strain this into a bowl and mix with cumin, tahini and the cold water and stir well.
Heat up a pan with some olive oil over medium high heat, pat dry eggplant slices, add them to pan and cook for 5 minutes on each side.
Drain excess grease and arrange eggplant pieces on a platter.
Drizzle ¼ cup of tahini sauce you’ve just made, add molasses, sprinkle pomegranate seeds and pistachios on top and serve hot as an appetizer.
Enjoy!
Nutrition: calories 142, fat 3, fiber 3, carbs 5, protein 3
Lentils Dip
Preparation time: 1 hour and 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 cup red lentils, soaked overnight
Salt and black pepper to the taste
1 bay leaf
2 tablespoons lemon juice
1 garlic clove, finely chopped
1 tablespoon tomato paste
2 tablespoon cilantro, finely chopped
2 teaspoons cumin
2 teaspoons harissa
2 tablespoons extra virgin olive oil
Directions:
Put lentils in a pot, add salt, bay leaf and water to cover, bring to a boil over medium high heat, reduce temperature to medium and cook for 10 minutes.
Drain lentils, leave aside for 10 minutes to cool down, transfer to your blender, add tomato paste, lemon juice, cilantro, garlic, cumin, olive oil, harissa, salt and pepper to the taste and pulse until you obtain a smooth spread.
Transfer to a bowl and leave aside for 1 hour before serving.
Enjoy!
Nutrition: calories 132, fat 1, fiber 2, carbs 3, protein 3
Stuffed Baby Potatoes
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 36
Ingredients:
18 red baby potatoes
½ cup goat cheese, crumbled
¾ cup red lentils, cooked and drained
2 tablespoons butter, melted
1 garlic clove, minced
1 tablespoon chives, chopped
½ teaspoon Sriracha sauce
Salt and black pepper to the taste
Directions:
Put potatoes in a pot, add water to cover, bring to a boil over medium low heat, simmer for 15 minutes, drain, rinse and leave them aside to cool down.
Cut potatoes in halves, remove pulp leaving a bit on the bottom and transfer potato flesh to your kitchen blender.
Add lentils, goat cheese, butter, chives, garlic, salt, pepper and Sriracha sauce and blend everything well.
Arrange potatoes on a lined baking sheet, stuff with the lentils and potato mix you’ve made, introduce them in the oven at 375 degrees F and bake for 15 minutes.
Divide between plates and serve right away as an appetizer.
Enjoy!
Nutrition: calories 210, fat 2, fiber 3, carbs 3, protein 1
Lentils Balls
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
1 cup red lentils
3 cups water
2 cups bulgur
Some sea salt
3 teaspoons cumin, ground
1 tablespoon tomato paste
1 teaspoon red pepper flakes
1 and ½ tablespoons olive oil
3 scallions, chopped
1 yellow onion, chopped
½ bunch parsley, chopped
Lemon slices for serving
Lettuce leaves for serving
Directions:
Put lentils in a pot, add 3 cups water and some salt, stir, heat up over medium high heat, cook for 20 minutes and take off heat.
Add bulgur, stir, cover pot and leave aside for 15 minutes.
Transfer mix to a large bowl and leave aside.
Heat up a pan with the oil over medium high heat, add onion, stir and cook for 3-4 minutes.
Add tomato paste, red pepper flakes and cumin, stir and cook for 4 minutes.
Transfer this to lentils and bulgur mix, add some more salt and knead well for 10 minutes.
Add parsley and scallions and stir.
Shape balls out of this mix, arrange them all on a platter and serve with lemon slices on the side.
Enjoy!
Nutrition: calories 167, fat 3, fiber 4, carbs 3, protein 2
Divine Okra Salad
Preparation time: 40 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 pound okra, cut into medium pieces
A pinch of sea salt
Black pepper to the taste
15 ounces canned black beans, drained
1 cup corn
1 pound cherry tomatoes, halved
1 white onion, chopped
3 tablespoons olive oil
1 avocado, pitted, peeled and chopped
Directions:
Put okra in a salad bowl, add beans, corn, onion, tomatoes and avocado and stir.
Add a pinch of salt, black pepper and olive oil ,toss to coat and keep in the fridge for 30 minutes before you serve it.
Enjoy!
Nutrition: calories 120, fat 1, fiber 1, carbs 0, protein 7
Tuna Spread
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 12
Ingredients:
6 ounces canned tuna, drained and flaked
3 teaspoons lemon juice
1 teaspoon onion salt
8 ounces cream cheese
4 drops hot pepper sauce
¼ cup parsley, chopped
Directions:
In a bowl, mix tuna with cream cheese, lemon juice, hot pepper sauce and onion salt and stir well.
Shape a big ball, roll in chopped parsley and keep in the fridge until you serve.
Enjoy!
Nutrition: calories 132, fat 2, fiber 3, carbs 2, protein 4
Mediterranean Spinach Cakes
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
12 ounces spinach
½ cup ricotta cheese
2 eggs, whisked
½ cup parmesan, grated
Salt and black pepper to the taste
1 garlic clove, minced
Olive oil spray
Directions:
Put spinach in your food processor, pulse well and transfer to a bowl.
Add ricotta, parmesan, eggs, salt and pepper to the taste and garlic and stir very well.
Spray a muffin pan with some olive oil, divide spinach into all cups, introduce in the oven at 400 degrees F and bake for 20 minutes.
Take spinach cakes out of the oven, transfer them to a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 141, fat 4, fiber 2, carbs 6, protein 13
Mediterranean Diet Meat Recipes
Mediterranean Pork And Rice Salad
Preparation time: 3 hours and 10 minutes
Cooking time: 0 minutes
Servings: 10
Ingredients:
1 green cabbage head, shredded
1 and ½ cups rice, already cooked
2 cups pork roast, already cooked
ounces peas
ounces water chestnuts, drained and sliced
½ cup sour cream
½ cup mayonnaise
A pinch of salt
1 teaspoon celery seed
Directions:
1. In a bowl, mix cabbage with rice, peas, pork and chestnuts and toss.
2. In another bowl, mix sour cream with mayo, salt and celery seed and whisk.
3. Pour this over salad, toss to coat and keep in the fridge for 3 hours before you serve it.
Enjoy!
Nutrition: calories 285, fat 4, fiber 2, carbs 7, protein 15
Amazing Pork Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
2 pounds pork meat, boneless and cubed
2 yellow onions, chopped
1 tablespoon canola oil
1 garlic clove, minced
3 cups chicken stock
2 tablespoons paprika
1 teaspoon caraway seeds
Salt and black pepper to the taste
¼ cup water
2 tablespoons white flour
1 and ½ cups sour cream
2 tablespoons dill, chopped
Boiled potatoes for serving
Directions:
1. Heat up a pot with the oil over medium heat, add pork and brown it for a few minutes.
2. Add onions, stir and cook for 3 minutes.
3. Add garlic, stir and cook 1 minute more.
4. Add stock, caraway seeds, paprika, salt and pepper, bring to a boil, reduce temperature, cover and cook for 30 minutes.
6. Add flour mixed with water, stir and boil 2 minutes more.
7. Take off heat, add dill and cream, stir and return to heat.
8. Cook stew for 2 minutes, take off heat and serve with boiled potatoes on the side.
Enjoy!
Nutrition: calories 300, fat 4, fiber 4, carbs 6, protein 12
Mediterranean Grilled Pork Chops
Preparation time: 1 day
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 pork chops
¼ cup olive oil
2 yellow onions, sliced
2 garlic cloves, minced
2 teaspoons mustard
1 teaspoon sweet paprika
Salt and black pepper to the taste
½ teaspoon oregano, dried
½ teaspoon thyme, dried
A pinch of cayenne pepper
Directions:
2. In a small bowl, mix oil with garlic, mustard, paprika, black pepper, oregano, thyme and cayenne and whisk well.
3. In a bowl, combine onions with meat and mustard mix, toss to coat, cover and keep in the fridge for 1 day.
5. Place meat on preheated grill over medium high heat, season with salt and cook for 10 minutes on each side.
6. Meanwhile, heat up a pan over medium heat, add marinated onions, stir and sauté for 4 minutes.
7. Divide pork chops on plates, add sautéed onions on top and serve.
Enjoy!
Nutrition: calories 284, fat 4, fiber 4, carbs 7, protein 12
Simple Pork Stir Fry
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 ounces bacon, chopped
4 ounces snow peas
2 tablespoons butter
1 pound pork loin, cut into thin strips
2 cups mushrooms, sliced
¾ cup white wine
½ cup yellow onion, chopped
3 tablespoons sour cream
Salt and white pepper to the taste
Directions:
1. Put snow peas in a pot, add water to cover, also add a pinch of salt, bring to a boil over medium heat, cook until they are soft, drain and leave aside.
2. Heat up a pan over medium high heat, add bacon, cook for a few minutes, drain grease, transfer to a bowl and also leave aside.
3. Heat up a pan with 1 tablespoon butter over medium heat, add pork strips, salt and pepper to the taste, brown for a few minutes and transfer to a plate as well.
4. Return pan to medium heat, add the rest of the butter and melt it.
5. Add onions and mushrooms, stir and cook for 4 minutes.
6. Add wine, and simmer until it’s reduced.
7. Add cream, peas, pork, salt and pepper to the taste, stir, heat up, divide between plates, top with bacon and serve.
Enjoy!
Nutrition: calories 310, fat 4, fiber 6, carbs 9, protein 10
The Best Mediterranean Pork Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
1 small yellow onion, chopped
1 tablespoon olive oil
1 and ½ teaspoons basil, chopped
1 and ½ teaspoons ginger, grated
3 garlic cloves, chopped
Salt and black pepper to the taste
½ teaspoon cumin, ground
1 carrot, chopped
1 pound pork chops, bone-in
3 ounces brown lentils, rinsed
3 cups chicken stock
2 tablespoons tomato paste
2 tablespoons lime juice
1 teaspoon red chili flakes, crushed
Directions:
Heat up a pot with the oil over medium heat, add garlic, onion, basil, ginger, salt, pepper and cumin, stir well and cook for 6 minutes.
Add carrots, stir and cook 5 more minutes.
Add pork and brown for a few minutes.
Add lentils, tomato paste and stock, stir, bring to a boil, cover pot and simmer for 50 minutes.
Transfer pork to a plate, discard bones, shred it and return to pot.
Add chili flakes and lime juice, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 263, fat 4, fiber 6, carbs 8, protein 10
Simple Braised Pork
Preparation time: 40 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
2 pounds pork loin roast, boneless and cubed
5 tablespoons butter
Salt and black pepper to the taste
2 cups chicken stock
½ cup dry white wine
2 garlic cloves, minced
1 teaspoon thyme, chopped
1 thyme spring
1 bay leaf
½ yellow onion, chopped
2 tablespoons white flour
¾ pound pearl onions
½ pound red grapes
Directions:
Heat up a pan with 2 tablespoons butter over high heat, add pork loin, some salt and pepper, stir, brown for 10 minutes and transfer to a plate.
Add wine to the pan, bring to a boil over high heat and cook for 3 minutes.
Add stock, garlic, thyme spring, bay leaf, yellow onion and return meat to the pan, bring to a boil, cover, reduce heat to low, cook for 1 hour, strain liquid into another pot and transfer pork to a plate.
Put pearl onions in a small pot, add water to cover, bring to a boil over medium high heat, boil them for 5 minutes, drain, peel them and leave aside for now.
In a bowl, mix 2 tablespoons butter with flour and stir very well.
Add ½ cup of strained cooking liquid and whisk well.
Drizzle olive oil and lemon juice, cover with tin foil, introduce in the oven at 450 degrees F and bake for 40 minutes,
Uncover pan, bake for 5 more minutes, leave aside to cool down for 3-4 minutes, transfer to plates, top with feta cheese slices and pan juices and serve.
Enjoy!
Nutrition: calories 200, fat 1, fiber 1, carbs 4, protein 3
Simple Eggplant Appetizer
Preparation time: 6 hours and 30 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ pounds eggplants, sliced
½ jalapeno pepper, chopped
¾ cup olive oil
1 red bell pepper, roasted and chopped
1 and ½ teaspoons capers, drained and chopped
1 big garlic clove, minced
1 bunch parsley, chopped
Salt and black pepper to the taste
Directions:
Sprinkle eggplant slices with salt on both sides, leave them aside for 30 minutes, pat dry and brush them with ¼ cup olive oil.
Heat up a pan over medium high heat, add eggplant slices, cook for 5 minutes on each side and arrange in a baking dish.
In a bowl, mix chili pepper with roasted pepper, parsley, capers, garlic, the rest of the oil, salt and pepper to the taste and stir very well.
Pour this over eggplants, cover and leave in the fridge for 6 hours.
Divide on plates and serve as an appetizer.
Enjoy!
Flavored Appetizer
Preparation time: 8 hours
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 big eggplants, peeled and sliced
3 tablespoons lemon juice
Salt to the taste
3 garlic cloves
1/8 teaspoon cumin
6 tablespoons cold water
½ cup tahini paste
Some olive oil for frying
½ cup pomegranate seeds
3 tablespoons carob molasses
¼ cup pistachios, halved
Directions:
Arrange eggplant slices on a lined baking sheet, season with salt on both sides and introduce them in the fridge for 8 hours.
In your kitchen blender, mix lemon juice with salt to the taste and garlic and blend well.
Strain this into a bowl and mix with cumin, tahini and the cold water and stir well.
Heat up a pan with some olive oil over medium high heat, pat dry eggplant slices, add them to pan and cook for 5 minutes on each side.
Drain excess grease and arrange eggplant pieces on a platter.
Drizzle ¼ cup of tahini sauce you’ve just made, add molasses, sprinkle pomegranate seeds and pistachios on top and serve hot as an appetizer.
Enjoy!
Nutrition: calories 142, fat 3, fiber 3, carbs 5, protein 3
Lentils Dip
Preparation time: 1 hour and 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 cup red lentils, soaked overnight
Salt and black pepper to the taste
1 bay leaf
2 tablespoons lemon juice
1 garlic clove, finely chopped
1 tablespoon tomato paste
2 tablespoon cilantro, finely chopped
2 teaspoons cumin
2 teaspoons harissa
2 tablespoons extra virgin olive oil
Directions:
Put lentils in a pot, add salt, bay leaf and water to cover, bring to a boil over medium high heat, reduce temperature to medium and cook for 10 minutes.
Drain lentils, leave aside for 10 minutes to cool down, transfer to your blender, add tomato paste, lemon juice, cilantro, garlic, cumin, olive oil, harissa, salt and pepper to the taste and pulse until you obtain a smooth spread.
Transfer to a bowl and leave aside for 1 hour before serving.
Enjoy!
Nutrition: calories 132, fat 1, fiber 2, carbs 3, protein 3
Stuffed Baby Potatoes
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 36
Ingredients:
18 red baby potatoes
½ cup goat cheese, crumbled
¾ cup red lentils, cooked and drained
2 tablespoons butter, melted
1 garlic clove, minced
1 tablespoon chives, chopped
½ teaspoon Sriracha sauce
Salt and black pepper to the taste
Directions:
Put potatoes in a pot, add water to cover, bring to a boil over medium low heat, simmer for 15 minutes, drain, rinse and leave them aside to cool down.
Cut potatoes in halves, remove pulp leaving a bit on the bottom and transfer potato flesh to your kitchen blender.
Add lentils, goat cheese, butter, chives, garlic, salt, pepper and Sriracha sauce and blend everything well.
Arrange potatoes on a lined baking sheet, stuff with the lentils and potato mix you’ve made, introduce them in the oven at 375 degrees F and bake for 15 minutes.
Divide between plates and serve right away as an appetizer.
Enjoy!
Nutrition: calories 210, fat 2, fiber 3, carbs 3, protein 1
Lentils Balls
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
1 cup red lentils
3 cups water
2 cups bulgur
Some sea salt
3 teaspoons cumin, ground
1 tablespoon tomato paste
1 teaspoon red pepper flakes
1 and ½ tablespoons olive oil
3 scallions, chopped
1 yellow onion, chopped
½ bunch parsley, chopped
Lemon slices for serving
Lettuce leaves for serving
Directions:
Put lentils in a pot, add 3 cups water and some salt, stir, heat up over medium high heat, cook for 20 minutes and take off heat.
Add bulgur, stir, cover pot and leave aside for 15 minutes.
Transfer mix to a large bowl and leave aside.
Heat up a pan with the oil over medium high heat, add onion, stir and cook for 3-4 minutes.
Add tomato paste, red pepper flakes and cumin, stir and cook for 4 minutes.
Transfer this to lentils and bulgur mix, add some more salt and knead well for 10 minutes.
Add parsley and scallions and stir.
Shape balls out of this mix, arrange them all on a platter and serve with lemon slices on the side.
Enjoy!
Nutrition: calories 167, fat 3, fiber 4, carbs 3, protein 2
Divine Okra Salad
Preparation time: 40 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 pound okra, cut into medium pieces
A pinch of sea salt
Black pepper to the taste
15 ounces canned black beans, drained
1 cup corn
1 pound cherry tomatoes, halved
1 white onion, chopped
3 tablespoons olive oil
1 avocado, pitted, peeled and chopped
Directions:
Put okra in a salad bowl, add beans, corn, onion, tomatoes and avocado and stir.
Add a pinch of salt, black pepper and olive oil ,toss to coat and keep in the fridge for 30 minutes before you serve it.
Enjoy!
Nutrition: calories 120, fat 1, fiber 1, carbs 0, protein 7
Tuna Spread
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 12
Ingredients:
6 ounces canned tuna, drained and flaked
3 teaspoons lemon juice
1 teaspoon onion salt
8 ounces cream cheese
4 drops hot pepper sauce
¼ cup parsley, chopped
Directions:
In a bowl, mix tuna with cream cheese, lemon juice, hot pepper sauce and onion salt and stir well.
Shape a big ball, roll in chopped parsley and keep in the fridge until you serve.
Enjoy!
Nutrition: calories 132, fat 2, fiber 3, carbs 2, protein 4
Mediterranean Spinach Cakes
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
12 ounces spinach
½ cup ricotta cheese
2 eggs, whisked
½ cup parmesan, grated
Salt and black pepper to the taste
1 garlic clove, minced
Olive oil spray
Directions:
Put spinach in your food processor, pulse well and transfer to a bowl.
Add ricotta, parmesan, eggs, salt and pepper to the taste and garlic and stir very well.
Spray a muffin pan with some olive oil, divide spinach into all cups, introduce in the oven at 400 degrees F and bake for 20 minutes.
Take spinach cakes out of the oven, transfer them to a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 141, fat 4, fiber 2, carbs 6, protein 13
Mediterranean Diet Meat Recipes
Mediterranean Pork And Rice Salad
Preparation time: 3 hours and 10 minutes
Cooking time: 0 minutes
Servings: 10
Ingredients:
1 green cabbage head, shredded
1 and ½ cups rice, already cooked
2 cups pork roast, already cooked
ounces peas
ounces water chestnuts, drained and sliced
½ cup sour cream
½ cup mayonnaise
A pinch of salt
1 teaspoon celery seed
Directions:
1. In a bowl, mix cabbage with rice, peas, pork and chestnuts and toss.
2. In another bowl, mix sour cream with mayo, salt and celery seed and whisk.
3. Pour this over salad, toss to coat and keep in the fridge for 3 hours before you serve it.
Enjoy!
Nutrition: calories 285, fat 4, fiber 2, carbs 7, protein 15
Amazing Pork Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
2 pounds pork meat, boneless and cubed
2 yellow onions, chopped
1 tablespoon canola oil
1 garlic clove, minced
3 cups chicken stock
2 tablespoons paprika
1 teaspoon caraway seeds
Salt and black pepper to the taste
¼ cup water
2 tablespoons white flour
1 and ½ cups sour cream
2 tablespoons dill, chopped
Boiled potatoes for serving
Directions:
1. Heat up a pot with the oil over medium heat, add pork and brown it for a few minutes.
2. Add onions, stir and cook for 3 minutes.
3. Add garlic, stir and cook 1 minute more.
4. Add stock, caraway seeds, paprika, salt and pepper, bring to a boil, reduce temperature, cover and cook for 30 minutes.
6. Add flour mixed with water, stir and boil 2 minutes more.
7. Take off heat, add dill and cream, stir and return to heat.
8. Cook stew for 2 minutes, take off heat and serve with boiled potatoes on the side.
Enjoy!
Nutrition: calories 300, fat 4, fiber 4, carbs 6, protein 12
Mediterranean Grilled Pork Chops
Preparation time: 1 day
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 pork chops
¼ cup olive oil
2 yellow onions, sliced
2 garlic cloves, minced
2 teaspoons mustard
1 teaspoon sweet paprika
Salt and black pepper to the taste
½ teaspoon oregano, dried
½ teaspoon thyme, dried
A pinch of cayenne pepper
Directions:
2. In a small bowl, mix oil with garlic, mustard, paprika, black pepper, oregano, thyme and cayenne and whisk well.
3. In a bowl, combine onions with meat and mustard mix, toss to coat, cover and keep in the fridge for 1 day.
5. Place meat on preheated grill over medium high heat, season with salt and cook for 10 minutes on each side.
6. Meanwhile, heat up a pan over medium heat, add marinated onions, stir and sauté for 4 minutes.
7. Divide pork chops on plates, add sautéed onions on top and serve.
Enjoy!
Nutrition: calories 284, fat 4, fiber 4, carbs 7, protein 12
Simple Pork Stir Fry
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 ounces bacon, chopped
4 ounces snow peas
2 tablespoons butter
1 pound pork loin, cut into thin strips
2 cups mushrooms, sliced
¾ cup white wine
½ cup yellow onion, chopped
3 tablespoons sour cream
Salt and white pepper to the taste
Directions:
1. Put snow peas in a pot, add water to cover, also add a pinch of salt, bring to a boil over medium heat, cook until they are soft, drain and leave aside.
2. Heat up a pan over medium high heat, add bacon, cook for a few minutes, drain grease, transfer to a bowl and also leave aside.
3. Heat up a pan with 1 tablespoon butter over medium heat, add pork strips, salt and pepper to the taste, brown for a few minutes and transfer to a plate as well.
4. Return pan to medium heat, add the rest of the butter and melt it.
5. Add onions and mushrooms, stir and cook for 4 minutes.
6. Add wine, and simmer until it’s reduced.
7. Add cream, peas, pork, salt and pepper to the taste, stir, heat up, divide between plates, top with bacon and serve.
Enjoy!
Nutrition: calories 310, fat 4, fiber 6, carbs 9, protein 10
The Best Mediterranean Pork Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
1 small yellow onion, chopped
1 tablespoon olive oil
1 and ½ teaspoons basil, chopped
1 and ½ teaspoons ginger, grated
3 garlic cloves, chopped
Salt and black pepper to the taste
½ teaspoon cumin, ground
1 carrot, chopped
1 pound pork chops, bone-in
3 ounces brown lentils, rinsed
3 cups chicken stock
2 tablespoons tomato paste
2 tablespoons lime juice
1 teaspoon red chili flakes, crushed
Directions:
Heat up a pot with the oil over medium heat, add garlic, onion, basil, ginger, salt, pepper and cumin, stir well and cook for 6 minutes.
Add carrots, stir and cook 5 more minutes.
Add pork and brown for a few minutes.
Add lentils, tomato paste and stock, stir, bring to a boil, cover pot and simmer for 50 minutes.
Transfer pork to a plate, discard bones, shred it and return to pot.
Add chili flakes and lime juice, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 263, fat 4, fiber 6, carbs 8, protein 10
Simple Braised Pork
Preparation time: 40 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
2 pounds pork loin roast, boneless and cubed
5 tablespoons butter
Salt and black pepper to the taste
2 cups chicken stock
½ cup dry white wine
2 garlic cloves, minced
1 teaspoon thyme, chopped
1 thyme spring
1 bay leaf
½ yellow onion, chopped
2 tablespoons white flour
¾ pound pearl onions
½ pound red grapes
Directions:
Heat up a pan with 2 tablespoons butter over high heat, add pork loin, some salt and pepper, stir, brown for 10 minutes and transfer to a plate.
Add wine to the pan, bring to a boil over high heat and cook for 3 minutes.
Add stock, garlic, thyme spring, bay leaf, yellow onion and return meat to the pan, bring to a boil, cover, reduce heat to low, cook for 1 hour, strain liquid into another pot and transfer pork to a plate.
Put pearl onions in a small pot, add water to cover, bring to a boil over medium high heat, boil them for 5 minutes, drain, peel them and leave aside for now.
In a bowl, mix 2 tablespoons butter with flour and stir very well.
Add ½ cup of strained cooking liquid and whisk well.
