GREEK TACOS

Greek Tacos

Try a surprising twist on tacos by using Greek seasoning, spinach and feta instead of taco seasoning, lettuce and cheddar. You'll be impressed! 

• 12 Servings
• Prep/Total Time: 30 min.

10 20 30

Ingredients

• 1 pound lean ground beef (90% lean)
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 2 teaspoons Greek seasoning
• 1/2 teaspoon minced garlic
• 1/4 teaspoon pepper
• 2 cups fresh baby spinach
• 1 can (2-1/4 ounces) sliced ripe olives, drained
• 1 package (4-1/2 ounces) taco shells
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped red onion

Directions

• In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the tomatoes, Greek seasoning, garlic and pepper. Bring to a boil. Reduce heat; simmer for 8-10 minutes or until thickened. Add spinach and olives; cook and stir for 2-3 minutes or until spinach is wilted.
• Meanwhile, place taco shells on an ungreased baking sheet. Bake at 300° for 3-5 minutes or until heated through. Spoon about 1/4 cup beef mixture into each shell. Top with feta cheese and onion. Yield: 12 servings..
  
  Editor’s Note: For a substitute for 1 tablespoon Greek seasoning use 1/2 teaspoon each dried oregano, dried marjoram, garlic powder, lemon-pepper seasoning, ground mustard and salt. Omit the salt if recipes calls for salt.

Nutrition Facts: 1 taco (prepared with lean ground beef and reduced-fat feta cheese) equals 

130 calories, 

6 g fat (2 g saturated fat), 

20 mg cholesterol, 

386 mg sodium, 

9 g carbohydrate, 

2 g fiber, 

9 g protein.
 

Diabetic Exchanges: 

1 lean meat,
1 fat, 

1/2 starch.

Greek Lemon Rice Soup

Prep Time: 15 mins

Total Time: 30 mins

Ingredients

• 4 cup(s) broth, reduced-sodium beef
• 1/3 cup(s) rice
• 12 pounds tofu, silken-style firm, light
• 1 slice(s) oil, olive, extra virgin
• 1/4 small turmeric
• 1/4 cup(s) lemon juice
• 2 slice(s) dill, Fresh and chopped
• 1/4 small pepper, black ground

Preparation

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.


2. Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.)

3. Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through. 

Nutritional Info (Per serving):

Calories: 178, 

Saturated Fat: 1g, 

Sodium: 147mg, 

Dietary Fiber: 0g, 

Total Fat: 7g, 

Carbs: 18g, 

Cholesterol: 5mg, 

Protein: 11g

Carb Choices: 1

GREEK PITA PIZZA

Greek Pita Pizzas

Prep Time: 20 mins

Cook Time: 15 mins

Total Time: 35 mins

Ingredients

• 6 ounce(s) beef, extra-lean ground*use ground turkey here for lower fat, adjust nutritional values accordingly
• 1/4 cup(s) onion(s), finely chopped
• 2 clove(s) garlic, minced
• 8 ounce(s) tomato sauce
• 1 teaspoon rosemary, fresh, snipped
• 2 pita, 100% whole-wheat, split horizontally and toasted
• 1/2 cup(s) cheese, mozzarella, part-skim, shredded
• 1/2 cup(s) spinach, shredded
• 1 small tomato(es), chopped
• 1/2 cup(s) cheese, feta, crumbled
• 12 olives, pitted, quartered

Preparation

1. Preheat oven to 400°F. In a nonstick skillet, cook beef, onion, and garlic until meat is brown; drain off fat. Stir in sauce and rosemary. Bring to boiling; reduce heat. Simmer for 2 minutes.
2. Top pita rounds with meat mixture and mozzarella cheese. Bake for 2 to 3 minutes more or until cheese is melted. Top with spinach, tomato, feta cheese, and olives. Serve warm.

Nutritional Info (Per serving):

Calories: 251, 

Saturated Fat: 4g, 

Sodium: 739mg, 

Dietary Fiber: 4g, 

Total Fat: 10g, 

Carbs: 25g, 

Cholesterol: 42mg, 

Protein: 16g

Exchanges: 

Vegetable: 1, 

Starch: 1, 

Lean Meat: 1.5, 

Fat: 1

Carb Choices: 1.5

GREEK CHICKEN & VEGETABLE RAGOUT

Greek Chicken and Vegetable Ragout

The term ragout (French ragoût) refers to a main-dish stew.
The basic method of preparation involves slow cooking over a low heat. The potential ingredients are many; ragouts may be prepared with or without meat, a wide variety of vegetables may be incorporated, and they may be more or less heavily spiced and seasoned.

Prep Time: 40 mins

Cook Time: 4 h

Total Time: 4 h 40 mins

Ingredients

• 1 pounds carrot(s), cut into 1 1/4-inch pieces
• 1 pounds potato(es), (3-4 medium) yellow-fleshed, peeled and cut lengthwise into 1 1/4-inch-wide wedges-optional, **dont use this ingredient and lower the carb count
• 2 pounds chicken, thighs, boneless, skinless, trimmed
• 14 ounce(s) broth, reduced-sodium chicken
• 4 clove(s) garlic, minced
• 3/4 teaspoon salt
• 15 ounce(s) artichoke hearts, frozen, thawed, rinsed and quartered if large
• 1 egg(s)
• 2 egg yolk(s)
• 1/3 cup(s) lemon juice
• 1/3 cup(s) dill, chopped
• pepper, black ground, to taste

Recipe Tip:

Always buy broth in cardboard containers instead of cans

Preparation

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables.
2. Bring broth, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
3. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
4. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm.
5. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

Nutritional Info (Per serving):

Calories: 355, 

Saturated Fat: 3g, 

Sodium: 629mg, 

Dietary Fiber: 4g, 

Total Fat: 11g, 

Carbs: 27g, 

Cholesterol: 199mg, 

Protein: 34g

Carb Choices: 2

Grilled Greek Chicken Salad

Prep Time: 30 mins

Cook Time: 12 mins

Rest Time: 4 h

Total Time: 42 mins

Ingredients

• 4 chicken, breast, skinless, boneless halves
• 1 tablespoon lemon juice
• 1 tablespoon oil, olive
• 1 tablespoon oregano, fresh, or 1 teaspoon dried
• 2 clove(s) garlic, minced
• 1/4 teaspoon pepper, black ground
• 3 medium cucumber(s), seeded and coarsely chopped
• 2 medium tomato(es), red or yellow, coarsely chopped
• 1/2 cup(s) onion(s), red, sliced
• lettuce, mixed greens
• 1/3 cup(s) dressing, reduced-calorie creamy cucumber
• 1/2 cup(s) cheese, feta, crumbled
• 1/4 cup(s) olives, Kalamata, pitted

Recipe Tip:

Marinate 4 to 24 hours.

Preparation

1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine lemon juice, oil, oregano, garlic, and pepper. Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.

2. Meanwhile, in a medium bowl, toss together cucumbers, tomatoes, and red onion.

3. Drain chicken, discarding marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once.

4. Transfer chicken to a cutting board; cut into bite-size pieces. Toss with cucumber mixture. If desired, serve on salad greens. Drizzle salad dressing over. Sprinkle with feta cheese and olives.

Nutritional Info (Per serving):

Calories: 328, 

Saturated Fat: 3g, 

Sodium: 626mg, 

Dietary Fiber: 3g, 

Total Fat: 13g, 

Carbs: 15g, 

Cholesterol: 95mg, 

Protein: 37g

Exchanges: 

Vegetable: 3, 

Lean Meat: 4.5, 

Fat: 2

Carb Choices: 1

GREEK EGG SALAD

Greek Egg Salad

 

A new twist on an old favorite! This creamy salad is perfect with a Gourmet Cheese Crisp or rolled in a lettuce leaf. It's low in calories and perfect for packing in a lunch bag.

4 hard-cooked eggs, chopped
2 tablespoons finely chopped green onion
2 tablespoons sliced Kalamata or black olives
1/4 cup diced, seeded tomatoes
2 tablespoons reduced-fat mayonnaise
2 teaspoons milk
Salt and black pepper to taste
2 tablespoons crumbled Feta cheese

Combine eggs, onion, olives and tomatoes. Stir in mayonnaise, milk, and seasonings until well mixed. Gently stir in cheese. Cover and chill.

Makes 4 servings, 1/3 cup each.

Per Serving:
114 Cal;

8 g Protein; 

7 g Tot Fat;
3 g Carb;
0 g Fiber;
3 g Sugar;
197 mg Sodium

GREEK FETA BURGER

Greek Feta Burgers

 

Forget the mustard, pickles, and ketchup--these lean cheese-studded burgers taste fantastic topped with a slice of fresh tomato and a spoonful of Cucumber Sauce.

 

SERVINGS: 2 servings

CARB GRAMS PER SERVING: 14

 

1	recipe Cucumber Sauce (below)
8	ounces 90 percent or higher lean ground beef
1	tablespoon crumbled reduced-fat feta cheese
1-1/2	teaspoons snipped fresh flat-leaf parsley
1	clove garlic, minced
1/8	teaspoon ground black pepper
1	whole wheat hamburger bun, split and toasted
1/2	cup fresh spinach leaves
2	tomato slices
	Thin slivers red onion (optional)

1. Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings.
Cucumber Sauce: In a small bowl, combine 3 tablespoons seeded and chopped cucumber; 2 tablespoons light sour cream; 1 clove garlic, minced; 1/2 teaspoon snipped fresh flat-leaf parsley; 1/4 teaspoon snipped fresh mint; and 1/8 teaspoon sea salt. Makes about 1/4 cup.

 

Nutrition Facts Per Serving:

• Servings: 2 servings
• Calories292
• Total Fat (g)14
• Saturated Fat (g)6
• Monounsaturated Fat (g)5
• Cholesterol (mg)79
• Sodium (mg)356
• Carbohydrate (g)14
• Total Sugar (g)3
• Fiber (g)2
• Protein (g)27
• Vitamin C (DV%)13
• Calcium (DV%)11
• Iron (DV%)20

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)3

AVGOLEMONO SOUP W/CHICKEN & ORZO

Avgolemono Soup with Chicken and Orzo 

Avgolemono (Greek: Αυγολέμονο) is a Greek soup made with egg and lemon juice mixed with broth, heated until they thicken but before they boil and curdle. Avgolémono translates to "egg-lemon," in English. It is also part of certain stew-like dishes such as the Greek pork with celery and the Turkish yuvarlak, added just before serving to thicken the cooking juices. In other Middle Eastern cuisines, it is used as a sauce for chicken or fish.
As a soup, it usually starts with chicken broth (though meat, fish, or vegetable broths may sometimes be used). Typically, rice or soup pasta, such as orzo, are cooked in the broth with thin strips of meat (chicken, for example) before a mixture of eggs and lemon is added. Its consistency varies from near-stew to near-broth. It is important to remove the mixture from the heat before adding the egg-lemon mix, in order to avoid curdling. The safest way to prevent curdling is to remove a cup of broth from the pot and let cool a little, then gradually add the egg and lemon juice while beating the mixture vigorously with a fork or whisk; once the broth is frothy, it is gently added back to the pot and the soup is served immediately. Leftover soup will invariably curdle, even if refrigerated or rewarmed. Its taste will not change but the texture and mouthfeel cannot be recovered.
The soup is usually made with whole eggs; sometimes with just yolks.^[1] The whites typically are beaten first until soft peaks form and then the yolks and lemon juice are beaten into the whites until just combined. Whole eggs may also be beaten together without the initial separation. Starch may be added to the soup as an additional thickener, however, it is most often used if one omits the egg whites from the recipe, as the volume from the whipped whites creates thickness.

Preparation time: 5 minute

Serves: 4

Cooking time: 20 minutes

Ingredients:

salt and pepper

2 tbsp flat leaf parsley, for serving, minced

1/2 cup orzo pasta

1-2/3 quarts chicken broth

1/2 lb cooked chicken, diced

1/3 cup lemon juice, plus more, if desired

2 eggs

1 egg yolk 

Cooking Directions:

In a medium saucepot over high heat, bring the chicken broth to boiling. 

Stir in the orzo, reduce the heat to medium-low, and simmer until al dente, about 12 minutes. 

Reduce the heat to low. 

In a large bowl, beat the eggs and egg yolk with the lemon juice until light and frothy. 

Beating constantly, slowly pour 1 cup of the hot stock into the egg mixture. 

Continue to add stock until the eggs are warmed. 

Pour the eggs back into the soup. 

Add more lemon juice if needed. 

Season with salt and pepper. 

Stir in chicken and heat until warmed through, about 5 minutes. 

Do not let the soup simmer. 

Suggestion: Serve with Caesar salad. To serve, ladle into serving bowls and sprinkle with parsley. 

Nutrition Facts

Calories 270

% Calories From Fat 50%

Total Fat 15g

Saturated Fats 4.3g

Mono-unsaturated Fats 5.9g

Poly-unsaturated Fats 2.9g

Cholesterol 210mg

Sodium 1400mg

Total Carbohydrates 4.2g

Dietary Fiber 0.1g

Sugar 2.2g

Protein 28g

GREEK SALAD

Greek Salad

Ingredients:

* 1 large bunch spinach, washed, chopped
* 1 cucumber, (regular or English) peeled, seeded, chopped
* 8 cherry tomatoes, seeded and quartered
* 1/4 red onion, sliced
* 1/3 cup feta cheese, crumbled
* 8-10 Greek olives, seeded, sliced
* 3 cloves roasted garlic (optional) 


Directions:

1. Combine the above ingredients in large salad bowl.
2. If preparing ahead of time, do not add cheese, olives, or garlic. Add these
items just before serving.
3. Use dressing of choice or a Greek yogurt salad dressing.

Makes 4 Servings:

Nutritional Info Per Serving:
Calories: 73
Protein: 4 g
Sodium: 247 mg
Cholesterol: 8 mg
Fat: 4 g
Carbohydrates: 8 g
Exchanges: 1 Vegetable; 1 Fat

GREEK TURKY BURGER

Greek Turkey Burger 

You'll forget all about beef burgers once you try these. Serve with half a pita pocket, sliced tomato, and mixed greens for a quick and tasty dinner. Salty and rich feta is mixed with lean ground turkey and Greek herbs for a juicy and delicious burgers.
INGREDIENTS
1 lb. 93% lean ground turkey
1/4 c bread crumbs, plain
1/2 c feta cheese, crumbled
1 egg white
1 T mint, fresh, chopped
1 t oregano, dried
1/4 t black pepper
Cooking spray
DIRECTIONS
Mix all ingredients until just combined. Overworking the mixture can result in tough burgers. Heat a non-stick skillet to medium low heat. Divide the meat mixture into 4 round balls. Flatten the burgers with your hand and press your thumb in the center of each burger to keep the meat from rising too high as it cooks. Spray skillet. Cook the burgers about 5-6 minutes per side, flipping only once, until internal temperature reaches 165 degrees.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 252.1

Total Fat:	12.4g
Total Carbs:	5.2g
Dietary Fiber:	0.5mg
Protein:	30.2g