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Greek Taste > Greek-style bean salad July 22, 2006

An 8-ounce can contains 1 cup beans

1 cup drained canned cut green beans
1 cup drained and rinsed canned small red or kidney beans
1 cup drained and rinsed canned chickpeas
1 cup drained canned wax beans
1 cup drained and rinsed canned cannelloni beans
1/2 cup minced sweet onions
1/2 cup chopped fresh parsley
Salt and fresh-ground black pepper, to taste
1/3 cup extra-virgin olive oil
1/3 cup fresh lemon juice
13/4 teaspoons dried oregano

In a large bowl, combine beans, onions, parsley, salt and pepper. In a small bowl or cup, whisk oil, lemon juice and oregano until well bended (mixture will be cloudy). Pour over bean mixture and toss.

Makes 4 servings.

Per serving: 386 calories, 47 percent calories from fat, 20 grams total fat, 3 grams saturated fat, no cholesterol, 39 grams carbohydrates, 11 grams total fiber, 5 grams total sugars, 28 grams net carbs, 12 grams protein, 187 milligrams sodium.

Greek Taste > Avgolemono soup July 22, 2006

Super versatile Greek classic works its egg-lemon magic in this artichoke dish.

Better known as a soup, avgolemono, the Greek mixture of chicken broth, egg yolks and lemon juice, is often used as a sauce.

Made without the traditional chicken stock, though, it’s a great vegetarian main dish served with Greek Kalamata olives, feta cheese and a rustic bread, or as a side with grilled fish or lamb.

Let the dish stand so the flavors develop, and serve, Greek fashion, at room temperature.

ARTICHOKE BOTTOMS IN AVGOLEMONO SAUCE

8 artichokes
2/3 cup plus 2 tablespoons lemon juice (from 2 to 3 1/2 lemons), divided
1/2 cup olive oil
3/4 cup chopped onion
1 1/2 cups chopped green onion (about 2 bunches)
3 medium potatoes, peeled and quartered lengthwise
6 medium carrots, peeled and cut crosswise into 1-inch pieces
1/3 cup chopped fresh dill
2 teaspoons salt
4 large eggs
1 teaspoon cornstarch dissolved in 1 tablespoon cold water

Remove leaves from artichokes. Scoop out the choke, leaving the bottoms. Discard leaves. Cut bottoms in half. Put in cold water with 2 tablespoons juice until ready to use, then drain and pat dry.

Pour oil into a 6-quart saucepan. Sauté onions until soft, about 4 minutes. Add potatoes and carrots; cook about 5 minutes.

Add artichokes, 4 1/2 cups hot water, the dill and salt. Cover, and bring to a boil over medium heat; simmer until potatoes, carrots and artichokes are fork-tender, about 12 to 15 minutes. Do not stir, but occasionally lift and move the pan back and forth to keep mixture from sticking to pan, being careful not to break vegetables. Reduce heat to low simmer.

Sauce: Beat the eggs for half a minute in small bowl with fork or wire whisk, then slowly add remaining juice. Add dissolved cornstarch. Slowly add 1 cup broth from cooked mixture, to temper eggs. Pour sauce slowly over vegetables, and cook over a low flame, about 3 minutes. Remove from heat, and let stand about 10 minutes before serving.

Makes 4 to 6 servings, each 387 calories, 11 grams protein, 42 grams carbohydrates, 10 grams fiber, 22 grams fat (4 grams saturated), 141 milligrams cholesterol and 982 milligrams sodium.

Greek Taste > Greek-style chicken and rice July 22, 2006

1/2 cup chopped plum tomatoes
1/3 cup chopped seedless cucumber
2 tablespoons thinly sliced green onion
2 to 3 tablespoons crumbed feta cheese, regular or reduced fat
1/2 teaspoon dried oregano leaves
1 package (3.8 ounces) rice whole grains 
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken thighs (8 to 10 ounces total)
1 1/4 cups water
1 1/2 teaspoons olive oil

Preparation Time: 12 minutes | Cooking Time: 26 to 28 minutes

1. In small bowl, combine tomatoes, cucumber, green onion, feta and oregano; mix well. Cover and refrigerate while preparing chicken.

2. Transfer 3/4 teaspoon seasoning from rice seasoning packet to small bowl. Add pepper; mix well. Sprinkle over chicken thighs; set aside.

3. In 10-inch skillet, combine remainder of seasoning from seasoning packet, rice, water and olive oil. Bring to a boil. Add chicken; cover and reduce heat to medium-low. Simmer 24 to 26 minutes or until chicken is cooked through and most of liquid is absorbed.

4. Remove skillet from heat. Let stand covered 5 minutes.

5. To serve, remove chicken to two plates. Stir rice well. Spoon onto plates around chicken, dividing evenly. Top with tomato-cucumber mixture.

Nutrients per serving: 470 calories (160 calories from fat); 18g total fat (5g saturated fat, 0g trans fat); 105mg cholesterol; 930mg sodium; 43g total carbohydrates; 5g fiber; 3g sugars;35g protein. Provides 1 serving whole grains.

Serves: 2

Greek Taste > Greek salad with cold sirloin steak July 22, 2006

Dressing

1/3 cup fresh lemon juice
1/2 cup extra-virgin olive oil
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh oregano
3 tablespoons chopped fresh parsley
Kosher salt
Fresh ground black pepper

Salad

8 cups torn lettuce
1 large red bell pepper
1 pound tomatoes, seeded and diced
2 cups seeded and peeled cucumbers
1/4 cup pitted Kalamata olives or other brine-cured black olives, halved
1/4 cup thinly sliced red onion
2 cups thinly sliced rare seared sirloin steak
1/2 cup crumbled feta cheese, about 2 ounces

Make dressing by squeezing lemon into a small bowl. Remove seeds and strain out pulp. Slowly pour olive oil into lemon juice, while whisking. Add parsley, mint, oregano, salt and pepper to taste.

Crisp lettuce into a bowl of ice water. Roast red pepper over an open flame. Char all sides until completely black. Let cook inside a sealed paper bag. Once pepper is cool enough to handle, remove charred skin with hands by rubbing. Do not rinse, you want to keep the flavor to stay on the pepper. Cut into thin strips. If you don’t have time you can purchase jarred roasted peppers in the World Cuisine aisle of the grocery store.

Spin lettuce dry and toss with tomatoes, cucumbers, red bell peppers, kalamata olives and red onions. Toss with dressing and top with sirloin strips and crumbled feta.

Makes 12 servings.

Nutrition information per serving: 155 calories, 12 grams fat, 8 grams protein, 5 grams carbohydrate, 2 grams fiber, 17 milligrams cholesterol, 139 milligrams sodium.