MEDITERRANEAN BURGER

Mediterranean Burger

Grilled burgers topped with spinach and red onion.

Prep Time:	5 minutes
Cook Time:	20 minutes
Difficulty:	EASY

Ingredients

1 lb ground beef, extra lean, raw
1 oz roasted red peppers with brine , chopped
1 tbsp oregano leaves , chopped
1 red onion , sliced
8 fresh spinach leaves
1 pinch salt (optional)
1 cup black pepper
1 cooking spray

Directions 1 In medium mixing bowl, blend meat, roasted red pepper, and oregano with a fork.
2 Form into 4 patties.
3 Coat skillet or grill with cooking spray. Heat to medium. Cook burgers over medium-high, flipping burgers once, until juices run clear.
4 Add salt and pepper to taste. Top with red onion and spinach.

Nutrition Facts
Makes 4 servings
Serving Size: 4 oz
Amount Per Serving
Calories	233.3
Total Carbs	20.4 g
Dietary Fiber	7.4 g
Sugars	1.4 g
Total Fat	5.4 g
Saturated Fat	1.6 g
Unsaturated Fat	3.8 g
Potassium	164.3 mg
Protein	26.1 g
Sodium	106.3 mg
Dietary Exchanges 2 1/4 Meat,		1 Vegetable

Mediterranean Quinoa Salad

Quinoa is a cream-colored grain with a nutty flavor that's great as a side dish, in pilafs, or in salads such as this one. Like many whole grains, it's high in fiber. Look for it at larger supermarkets or health food stores.

SERVINGS: 4 (1 1/3 cup) servings

CARB GRAMS PER SERVING: 27 *would need to be used as a meal NOT as a side to a meal*

2/3	cup red quinoa or regular quinoa
1-1/2	cups water
2	6-ounce cans very low-sodium chunk white tuna, drained
1	cup frozen peas and carrots, thawed
1/2	of a small red onion, halved and thinly sliced
1/2	cup bottled light Italian salad dressing
3/4	cup halved grape tomatoes, halved cherry tomatoes, or chopped tomatoes
	Bibb or Boston lettuce leaves (optional)

1. In a fine-mesh stainer, rinse quinoa under cold running water; drain. In a small saucepan, combine the 1-1/2 cups water and quinoa. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Drain quinoa, if necessary.
2. Meanwhile, in a large bowl, combine tuna, peas and carrots, onion, and salad dressing. Lightly toss to combine. Add hot cooked quinoa to slightly soften the vegetables. Cool to room temperature.
3. Stir in tomatoes just before serving. To serve, if desired, spoon salad mixture over lettuce leaves on serving plates. Makes 4 (1-1/3 cup) servings.

Nutrition Facts Per Serving:

• Servings: 4 (1 1/3 cup) servings
• Calories278
• Total Fat (g)7
• Saturated Fat (g)1
• Monounsaturated Fat (g)1
• Polyunsaturated Fat (g)1
• Cholesterol (mg)38
• Sodium (mg)315
• Carbohydrate (g)27
• Total Sugar (g)3
• Fiber (g)4
• Protein (g)27
• Vitamin C (DV%)16
• Calcium (DV%)4
• Iron (DV%)12

Diabetic Exchanges

• Starch (d.e.)1.5
• Vegetables (d.e.)1
• Lean Meat (d.e.)3

MEDITERRANEAN BAKED FISH

Mediterranean Baked Fish 
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

INGREDIENTS

• 2 teaspoon olive oil
  
  
• 1 large onion, sliced
  
  
• 1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
  
  
• 1 bay leaf
  
  
• 1 clove garlic, minced
  
  
• 3/4 cup apple juice
  
  
• 1/2 cup reserved tomato juice, from canned tomatoes
  
  
• 1/4 cup lemon juice
  
  
• 1/4 cup orange juice
  
  
• 1 tablespoon fresh grated orange peel
  
  
• 1 teaspoon fennel seeds, crushed
  
  
• 1/2 teaspoon dried oregano, crushed
  
  
• 1/2 teaspoon dried thyme, crushed
  
  
• 1/2 teaspoon dried basil, crushed
  
  
• black pepper to taste
  
  
• 1 lb. fish fillets (sole, flounder, or sea perch)  

 DIRECTIONS
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft. 
2. Add all remaining ingredients except fish. 
3. Stir well and simmer 30 minutes, uncovered. 
4. Arrange fish in 10x6" baking dish; cover with sauce. 
5. Bake, uncovered, at 375 F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce

Nutritional Info

Amount Per Serving:

Calories: 225.5

Total Fat:	4.4g
Total Carbs:	17.3g
Dietary Fiber:	2.5mg
Protein:	29.4g