Prasouda Diet Recipes – Simple Delightful

Here is part 2 of our Prasouda Diet Recipe series. We hope you enjoy!

Recipes featured in this article are:

  1. Spicy Eggplant & Feta Dip
  2. Greek Salad with Grilled Chicken Breast
  3. White Wine and Garlic Mussels
  4. Panzanella Salad with Salmon
  5. Mediterranean Style Orzo
  6. Poached Pomegranate Pears

Introducing our first menu item:

Spicy Eggplant & Feta Dip

Ingredients:

  • 1 eggplant, roasted
  • 1/2 cup feta cheese, crumbled
  • 1/3 cup extra-virgin olive oil
  • 2 TBSP lemon juice
  • 1/2 red onion, finely chopped
  • 1 red bell pepper, finely chopped
  • 1 chili pepper, seeded and finely minced
  • 1 TBSP fresh basil, chopped
  • salt to taste
  • cayenne pepper to taste

Directions:

  1. Preheat oven broiler and adjust rack to middle level of oven.
  2. Line a baking sheet with aluminum foil and coat with olive oil.
  3. Poke holes in eggplant to allow steam ventilation and place in oven.
  4. Continually check eggplant rotating every 5 minutes.
  5. Eggplant is done when the skin appears charred on all sides and knife or fork can be easily inserted.
  6. Remove eggplant from oven.
  7. While eggplant cools, measure and pour lemon juice in a medium sized bowl.
  8. Cut eggplant in half and scoop flesh into the bowl that contains lemon juice.
  9. Smash roasted eggplant with a fork and mix with lemon juice. (note: lemon juice prevents the eggplant from discoloration due to oxidation.)
  10. Stir in olive oil and follow with remaining ingredients.
  11. Serve with pita chips.

For an quick and easy homemade pita chip recipe and additional prasouda recipes check out part 1 of Prasouda Diet Recipes.

Greek Salad with Grilled Chicken Breast

Ingredients:

  • 1/2 head romaine lettuce, chopped
  • 1 small chicken breast, grilled and cubed
  • 2 roma tomatoes, chopped
  • 1 cucumber, peeled and chopped
  • 1/2 red onion, finely chopped
  • 1/4 cup black olives, sliced
  • 1/4 cup feta cheese, crumbled

dressing:

  • 1/4 cup red-wine vinegar
  • 1 TBSP extra virgin olive oil
  • 1/2 tablespoon fresh dill, finely minced
  • salt and black pepper to taste

Directions:

  • Combine all dressing ingredients into a large bowl and whisk together.
  • Add remaining salad ingredients and toss to coat.
  • Plate and enjoy.

White Wine and Garlic Mussels

Ingredients:

  • 1 pound fresh mussels
  • 2 cloves garlic, minced
  • 1 TBSP extra-virgin olive oil
  • 1/2 cup dry white wine
  • 1/2 TBSP fresh rosemary, chopped
  • 1/4 TSP crushed red pepper flakes
  • 2 TBSP fresh basil or parsley, chopped
  • 1 roma tomato, chopped

Directions:

  1. Rinse mussels in cold water and shave off excess beards with a knife.
  2. In a deep large saucepan, heat olive oil over medium heat.
  3. Add garlic to oil and cook about 1 minute.
  4. Stir in wine, rosemary, red pepper flakes, and basil or parsley.
  5. Soon after add mussels, cover, and steam until mussels open (about 5 minutes.)
  6. Add fresh tomato and serve.

Panzanella Salad with Salmon

Ingredients:

    • 1 small salmon filet
    • handful of kalamata olives, pitted and sliced
    • 2 TBSP red-wine vinegar
    • 1 TBSP extra virgin olive oil
    • 1/2 TBSP small capers, rinsed
    • pinch of black pepper
    • 1 thick slice of stale whole wheat bread, cubed

(note: if using fresh bread either put on the grill with the salmon or place in oven on baking sheet at medium heat until dry and outer sides are just beginning to brown.)

  • 1 cucumber, peeled and chopped
  • 2 roma tomatoes, chopped
  • 1/4 red onion, finely chopped
  • fresh basil to taste, minced

Directions:

  1. Preheat grill to medium heat.
  2. Season salmon with olive oil, salt, and black pepper.
  3. Grill for about 5 minutes on each side, continually checking to avoid overcooking.
  4. While salmon is grilling, whisk together oil, vinegar, olives, capers, and black pepper.
  5. Mix in bread, cucumber, tomatoes, onion, and basil until salad is completely coated.
  6. Plate and top with cooked salmon.

Mediterranean Style Orzo

Ingredients:

  • 1 cup orzo (rice-shaped) pasta
  • 1 bell pepper, chopped
  • 2 roma tomatoes, chopped
  • 1/2 red onion, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup kalamata olives, pitted and chopped
  • 1 TBSP extra-virgin olive oil
  • 2 TBSP red wine vinegar
  • 1 TBSP fresh parsley, chopped
  • pinch of black pepper

Directions:

  1. Bring water in a medium sized pot to a boil.
  2. Add orzo pasta and cook until tender.
  3. Drain water and pour cooked pasta in a large bowl.
  4. Add remaining ingredients and toss to coat.
  5. Serve hot or chilled. (note: makes great leftovers.)

Poached Pomegranate Pears

Ingredients:

  • 2 ripe yet firm pears
  • 3/4 cup pomegranate juice
  • 1/2 cup sweet dessert wine
  • 1/2 large pomegranate, seeded

Directions:

  1. Peel whole pears and leave the stems intact.
  2. Slice off the bottom so pears easily stand upright. (optional: use a corer to remove cores.)
  3. In a small saucepan lay pears on their sides and pour dessert wine and pomegranate juice over pears.
  4. Bring to a simmer over medium heat, then reduce heat and cover.
  5. Rotate pears while cooking to ensure an even coverage.
  6. When pears are soft when poked with a knife or fork (about 30-40 minutes), remove from heat and set aside.
  7. Increase heat and boil remaining sauce until it is reduced to about 1/2 cup (about 10-20 minutes.)
  8. Place upright pears on a plate and drizzle sauce over top.
  9. Garnish with pomegranate seeds, toasted almonds, and greek yogurt.


Image: Simon Howden

*This article was written by guest author, Libby Berg.

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