These dishes are made with fresh ingredients, naturally low in fat, and easy to prepare. Delicious dinner for summer, including season fresh peaches.
MEDITERREAN STUFFED ZUCCHINI
Prep time: 30 minutes. Cooking time: 30 minutes. Serves: 4
4 medium zucchini, halved lengthwise
½ cup olive oil, divided
1 large onion, coarsely chopped
4 cloves garlic, finely chopped
1 tbsp dried oregano
½ tsp kosher salt
¼ tsp black pepper
1 medium yellow squash, coarsely chopped
½ cup crumbled feta cheese
1 large tomato chopped
¼ cup fresh parsley, finely chopped
Preheat oven to 475 degrees F. Cut 1/4-inch border around zucchini with knife. Then, using a teaspoon, scoop out flesh of zucchini, forming ‘boats’. Chop zucchini flesh and reserve. Brush zucchini lightly with oil and place hollowed sides down, on a parchment-lined baking sheet; bake 15 minutes. Remove from oven; cool.
In the meantime, heat 1/4 cup oil in pan over medium-high heat. Add onion, garlic, oregano, salt, and pepper; sauté until soft and slightly browned, about 5 minutes. Add reserved zucchini and yellow squash; sauté until liquid is evaporated, about 10 minutes. Remove from heat and allow mixture to cool slightly. Fold in feta cheese, tomatoes and parsley. Arrange zucchini, cut sides up, in a baking dish. Fill with squash-onion mixture.
Bake until top is lightly browned, about 15 minutes. Serve immediately.
Note: These are quite filling. Serve with a piece of fish and/or a lettuce salad.
MOROCCAN GRILLED SALMON
Prep time: 10 minutes. Marinating time: 15 – 30 minutes. Cooking time: 8 – 10 minutes. Serves: 4
1/3 cup nonfat plain yogurt
¼ cup chopped fresh parsley
¼ cup chopped fresh cilantro
2 Tbsp fresh squeezed lemon juice
2 Tbsp extra-virgin olive oil
2 cloves garlic, minced
1-1/2 tsp paprika
1 tsp ground cumin
¼ tsp salt
Freshly ground black pepper, to taste
4 (4oz) center-cut salmon fillet
Garnish: 4 lemon wedges
In a small bowl, combine yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper. Put aside 4 Tbsp of the yogurt sauce; cover and refrigerate. Place salmon in a medium sealable plastic bag. Pour in the remaining yogurt mixture, seal the bag and turn to coat. Refrigerate for at least 15 minutes (or up to 30).
Preheat grill to medium-high. Oil the grill. Remove the salmon from the marinade, blotting any excess. Grill the salmon (skin side up first) about 4 or 5 minutes, turn, cook another 4 to 5 minutes. Remove to serving plate, remove skin or serve skin-side down and top the salmon with the reserved sauce and garnish with lemon wedges.
Prep time: 5 minutes. Cooking time: 6 minutes. Serves: 4
¼ cup olive oil
4 oz fresh chevré (goat cheese)
1 Tbsp milk
3 Tbsp local honey
Pinch of salt
Optional: toasted pecans or black walnuts, raspberry or other flavored balsamic.
Cut the peaches in half and toss in a large bowl with olive oil. Place peaches, flesh side down on grill for about 6 minutes, turn and repeat on other side (or until you see the black grill marks). In a separate bowl, combine goat cheese, milk, honey and salt. Remove peaches from grill, and place a dollop of the cheese mixture in the center of each peach, and place on platter. Drizzle peaches with honey, and sprinkle with optional toasted nuts, lavender sugar or flavored balsamic.
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email [email protected] Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK
Actually, there is such a great variation in Mediterranean recipes that you can always find an opportunity to experiment with the food. Hence the options for heating healthy cuisines grows. http://gourmed.com/