View Mobile Site
 

Ask the Expert

Signal Photos

 

Savor the flavors of the Mediterranean

No passport required

Posted: October 13, 2009 10:48 p.m.
Updated: October 14, 2009 4:55 a.m.
Italian-Style Soup With Turkey SausageMakes 8 (1-cup) servingsPrep Time: 10 minutes Cook Time: 30 minutes    1     tablespoon olive oil     8     ounces sweet or hot         Italian-style turkey         sausage, cut into         1/2-inch thick slices     1/2     cup chopped onion     1     can (32 ounces)         reduced sodium         chicken broth     1     can (15 1/2 ounces)         red kidney beans,         rinsed and drained     1     can (14 1/2 ounces)         no salt added diced         tomatoes, undrained     1     teaspoon         McCormick         Oregano Leaves     1     teaspoon         McCormick         Rosemary Leaves,         finely crushed     1     teaspoon         McCormick Thyme         Leaves     1     package (6 ounces)         baby spinach leaves     1/2     cup uncooked small             pasta, such as mini             bowties or elbows 1. Heat oil in large saucepan on medium heat. 2. Add sausage; cook and stir 3 minutes. 3. Add onion; cook and stir 3 min­utes longer or until onion is tender and sausage is browned. 4. Pour chicken broth, beans and tomatoes into sauce­pan. 5. Stir in oregano, rose­mary and thyme. 6. Bring to boil. Reduce heat to low; simmer 10 minutes. 7. Stir in spinach and pasta. Return to boil on medium-high heat. 8. Reduce heat to low; cover and simmer 10 minutes or until pasta is tender. Italian-Style Soup With Turkey SausageMakes 8 (1-cup) servingsPrep Time: 10 minutes Cook Time: 30 minutes    1     tablespoon olive oil     8     ounces sweet or hot         Italian-style turkey         sausage, cut into         1/2-inch thick slices     1/2     cup chopped onion     1     can (32 ounces)         reduced sodium         chicken broth     1     can (15 1/2 ounces)         red kidney beans,         rinsed and drained     1     can (14 1/2 ounces)         no salt added diced         tomatoes, undrained     1     teaspoon         McCormick         Oregano Leaves     1     teaspoon         McCormick         Rosemary Leaves,         finely crushed     1     teaspoon         McCormick Thyme         Leaves     1     package (6 ounces)         baby spinach leaves     1/2     cup uncooked small             pasta, such as mini             bowties or elbows 1. Heat oil in large saucepan on medium heat. 2. Add sausage; cook and stir 3 minutes. 3. Add onion; cook and stir 3 min­utes longer or until onion is tender and sausage is browned. 4. Pour chicken broth, beans and tomatoes into sauce­pan. 5. Stir in oregano, rose­mary and thyme. 6. Bring to boil. Reduce heat to low; simmer 10 minutes. 7. Stir in spinach and pasta. Return to boil on medium-high heat. 8. Reduce heat to low; cover and simmer 10 minutes or until pasta is tender.
Italian-Style Soup With Turkey SausageMakes 8 (1-cup) servingsPrep Time: 10 minutes Cook Time: 30 minutes    1     tablespoon olive oil     8     ounces sweet or hot         Italian-style turkey         sausage, cut into         1/2-inch thick slices     1/2     cup chopped onion     1     can (32 ounces)         reduced sodium         chicken broth     1     can (15 1/2 ounces)         red kidney beans,         rinsed and drained     1     can (14 1/2 ounces)         no salt added diced         tomatoes, undrained     1     teaspoon         McCormick         Oregano Leaves     1     teaspoon         McCormick         Rosemary Leaves,         finely crushed     1     teaspoon         McCormick Thyme         Leaves     1     package (6 ounces)         baby spinach leaves     1/2     cup uncooked small             pasta, such as mini             bowties or elbows 1. Heat oil in large saucepan on medium heat. 2. Add sausage; cook and stir 3 minutes. 3. Add onion; cook and stir 3 min­utes longer or until onion is tender and sausage is browned. 4. Pour chicken broth, beans and tomatoes into sauce­pan. 5. Stir in oregano, rose­mary and thyme. 6. Bring to boil. Reduce heat to low; simmer 10 minutes. 7. Stir in spinach and pasta. Return to boil on medium-high heat. 8. Reduce heat to low; cover and simmer 10 minutes or until pasta is tender.
Mediterranean-Spiced Artichoke BakePrep Time: 10 minutesCook Time: 15 minutesMakes 8 (2-tablespoon) servings    1     teaspoon             McCormick Garlic             Powder    1     teaspoon         McCormick                 Oregano Leaves    1/2     teaspoon         McCormick         Rosemary Leaves,         finely crushed    1/2     teaspoon         McCormick Thyme         Leaves, crushed     1     package (8 ounces)         frozen artichoke                 hearts, thawed,         coarsely chopped     3     ounces Neufchâtel         cheese, 1/3 less fat         than cream cheese,         softened     1/3     cup reduced fat         mayonnaise     1/3     cup grated         Parmesan cheese     2     tablespoons sliced         green onion         (optional)     2     tablespoons chopped             tomato (optional) 1. Preheat oven to 350°F. Mix garlic powder, oregano, rose­mary and thyme in small bowl. Set aside. 2. Place artichoke hearts in food processor; cover. Process until finely chopped. 3. Add cream cheese, mayonnaise, Parmesan cheese and herb mixture; cover. Process until well mixed. 4. Spread mixture evenly in 9-inch pie plate. 5. Bake 15 minutes or until mixture is heated through and edges are golden brown. 6. Sprinkle with green onion and tomato, if desired. 7. Serve with pita wedges or assorted crackers, as desired. Mediterranean-Spiced Artichoke BakePrep Time: 10 minutesCook Time: 15 minutesMakes 8 (2-tablespoon) servings    1     teaspoon             McCormick Garlic             Powder    1     teaspoon         McCormick                 Oregano Leaves    1/2     teaspoon         McCormick         Rosemary Leaves,         finely crushed    1/2     teaspoon         McCormick Thyme         Leaves, crushed     1     package (8 ounces)         frozen artichoke                 hearts, thawed,         coarsely chopped     3     ounces Neufchâtel         cheese, 1/3 less fat         than cream cheese,         softened     1/3     cup reduced fat         mayonnaise     1/3     cup grated         Parmesan cheese     2     tablespoons sliced         green onion         (optional)     2     tablespoons chopped             tomato (optional) 1. Preheat oven to 350°F. Mix garlic powder, oregano, rose­mary and thyme in small bowl. Set aside. 2. Place artichoke hearts in food processor; cover. Process until finely chopped. 3. Add cream cheese, mayonnaise, Parmesan cheese and herb mixture; cover. Process until well mixed. 4. Spread mixture evenly in 9-inch pie plate. 5. Bake 15 minutes or until mixture is heated through and edges are golden brown. 6. Sprinkle with green onion and tomato, if desired. 7. Serve with pita wedges or assorted crackers, as desired.
Mediterranean-Spiced Artichoke BakePrep Time: 10 minutesCook Time: 15 minutesMakes 8 (2-tablespoon) servings    1     teaspoon             McCormick Garlic             Powder    1     teaspoon         McCormick                 Oregano Leaves    1/2     teaspoon         McCormick         Rosemary Leaves,         finely crushed    1/2     teaspoon         McCormick Thyme         Leaves, crushed     1     package (8 ounces)         frozen artichoke                 hearts, thawed,         coarsely chopped     3     ounces Neufchâtel         cheese, 1/3 less fat         than cream cheese,         softened     1/3     cup reduced fat         mayonnaise     1/3     cup grated         Parmesan cheese     2     tablespoons sliced         green onion         (optional)     2     tablespoons chopped             tomato (optional) 1. Preheat oven to 350°F. Mix garlic powder, oregano, rose­mary and thyme in small bowl. Set aside. 2. Place artichoke hearts in food processor; cover. Process until finely chopped. 3. Add cream cheese, mayonnaise, Parmesan cheese and herb mixture; cover. Process until well mixed. 4. Spread mixture evenly in 9-inch pie plate. 5. Bake 15 minutes or until mixture is heated through and edges are golden brown. 6. Sprinkle with green onion and tomato, if desired. 7. Serve with pita wedges or assorted crackers, as desired.
Mediterranean-Style Stuffed PeppersPrep Time: 10 minutes Cook Time: 1 1/4 hoursMakes 8 servings    2     teaspoons         McCormick                 Rosemary Leaves,         finely crushed     1     teaspoon         McCormick Ground         Cinnamon     1     teaspoon         McCormick             Oregano Leaves     1/2     teaspoon sea salt         from McCormick         Sea Salt Grinder     1     pound lean ground         beef     1     can (14 ounces) no         salt added tomato         sauce     1/3     cup golden raisins     1/4     cup toasted slivered         almonds     1     cup cooked brown         rice     1     egg, beaten     4     medium green bell         peppers,         halved lengthwise,         stem and seeds         removed     1/2     cup crumbled                 reduced fat feta                 cheese 1. Mix rosemary, cinnamon, oregano and sea salt in small bowl. Set aside. 2. Cook ground beef in large skillet on medium-high heat 5 to 7 minutes or until no longer pink, stirring occasionally to break up meat. Drain fat. 3. Add spice mixture; cook and stir 1 minute. 4. Stir in tomato sauce, raisins and almonds. Bring to boil. Remove from heat. 5. Add rice and egg; mix well. Arrange bell pepper halves, cut-side up, in 13 x 9-inch baking dish. 6. Spoon beef mixture evenly into bell pepper halves. Pour 1/4 cup water into dish. Cover with foil. 7. Bake in preheated 375°F oven 45 minutes or until bell peppers are tender. Sprinkle filling with feta cheese. 8. Bake, uncovered, 12 to 15 minutes longer or until cheese is lightly browned. Mediterranean-Style Stuffed PeppersPrep Time: 10 minutes Cook Time: 1 1/4 hoursMakes 8 servings    2     teaspoons         McCormick                 Rosemary Leaves,         finely crushed     1     teaspoon         McCormick Ground         Cinnamon     1     teaspoon         McCormick             Oregano Leaves     1/2     teaspoon sea salt         from McCormick         Sea Salt Grinder     1     pound lean ground         beef     1     can (14 ounces) no         salt added tomato         sauce     1/3     cup golden raisins     1/4     cup toasted slivered         almonds     1     cup cooked brown         rice     1     egg, beaten     4     medium green bell         peppers,         halved lengthwise,         stem and seeds         removed     1/2     cup crumbled                 reduced fat feta                 cheese 1. Mix rosemary, cinnamon, oregano and sea salt in small bowl. Set aside. 2. Cook ground beef in large skillet on medium-high heat 5 to 7 minutes or until no longer pink, stirring occasionally to break up meat. Drain fat. 3. Add spice mixture; cook and stir 1 minute. 4. Stir in tomato sauce, raisins and almonds. Bring to boil. Remove from heat. 5. Add rice and egg; mix well. Arrange bell pepper halves, cut-side up, in 13 x 9-inch baking dish. 6. Spoon beef mixture evenly into bell pepper halves. Pour 1/4 cup water into dish. Cover with foil. 7. Bake in preheated 375°F oven 45 minutes or until bell peppers are tender. Sprinkle filling with feta cheese. 8. Bake, uncovered, 12 to 15 minutes longer or until cheese is lightly browned.
Mediterranean-Style Stuffed PeppersPrep Time: 10 minutes Cook Time: 1 1/4 hoursMakes 8 servings    2     teaspoons         McCormick                 Rosemary Leaves,         finely crushed     1     teaspoon         McCormick Ground         Cinnamon     1     teaspoon         McCormick             Oregano Leaves     1/2     teaspoon sea salt         from McCormick         Sea Salt Grinder     1     pound lean ground         beef     1     can (14 ounces) no         salt added tomato         sauce     1/3     cup golden raisins     1/4     cup toasted slivered         almonds     1     cup cooked brown         rice     1     egg, beaten     4     medium green bell         peppers,         halved lengthwise,         stem and seeds         removed     1/2     cup crumbled                 reduced fat feta                 cheese 1. Mix rosemary, cinnamon, oregano and sea salt in small bowl. Set aside. 2. Cook ground beef in large skillet on medium-high heat 5 to 7 minutes or until no longer pink, stirring occasionally to break up meat. Drain fat. 3. Add spice mixture; cook and stir 1 minute. 4. Stir in tomato sauce, raisins and almonds. Bring to boil. Remove from heat. 5. Add rice and egg; mix well. Arrange bell pepper halves, cut-side up, in 13 x 9-inch baking dish. 6. Spoon beef mixture evenly into bell pepper halves. Pour 1/4 cup water into dish. Cover with foil. 7. Bake in preheated 375°F oven 45 minutes or until bell peppers are tender. Sprinkle filling with feta cheese. 8. Bake, uncovered, 12 to 15 minutes longer or until cheese is lightly browned.
A A A

Mediterranean cuisine, featuring abundant fruits and vegetables, and richly flavored with herbs and spices, is hailed by chefs, nutrition­ists and health-minded Americans as the “gold standard” of healthy eating.

The Mediterranean lifestyle blends wholesome, naturally good-for-you foods with a liberal dose of exercise and eagerness to enjoy the pleasures of life with friends and family around the table.

Recently, the Mediterranean Diet Pyramid was updated to showcase the role of herbs and spices, placing them at the heart of every meal for the flavorful and health-promoting antioxidants they provide.

“To help Americans incorporate the foods of the Mediterranean into their daily meals, we recently updated the Mediterranean Diet Pyramid to emphasize herbs and spices, since they are such an integral part of the flavor of Mediterranean cuisines,” notes K. Dun Gifford, President of Oldways, a nonprofit food issues think tank.

“Plus, there is a growing body of research linking herbs and spices with an array of promising health benefits due to their high levels of antioxidants,” she said.

It’s easy to add vibrant Mediterranean-style flavors — with a liberal helping of antioxidants — to family favorites using the herbs and spices already in the pantry, such as rosemary, oregano, thyme and red pepper/paprika.

n    Make great tasting roasted chicken. Before roasting, brush chicken with olive oil. Sprinkle all over with 2 teaspoons crushed rosemary leaves, 1/2 teaspoon thyme leaves, sea salt and ground black pepper.
n    Make a Greek vinaigrette dressing by stirring 1/2 teaspoon oregano leaves and 1 to 2 tablespoons reduced fat feta cheese into 1/2 cup bottled vinaigrette dressing.
n    Sprinkle vegetables such as asparagus, spinach or tomatoes, with crushed rose­mary leaves.
n    Serve bread with Mediterranean spiced olive oil. Mix 1/4 cup olive oil, 1 tea­spoon grated Parmesan cheese, 1/2 teaspoon garlic powder, 1/8 teaspoon crushed red pepper and sea salt to taste in small shallow dish.
 

Comments

Most Popular Articles

There are no articles at this time.
Commenting not available.
Commenting is not available.

 
 

Powered By
Morris Technology
Please wait ...