The 400-Calorie Mediterranean Diet Cookbook: 100 Recipes under 400 Calories-for Easy and Healthy Weight Loss!

by Peter Minaki

Overview

Enjoy the amazing flavors and health benefits of the Mediterranean diet while effectively managing your weight with 100 recipes—all 400 calories or less.

Doctors, nutritionists, and health experts all agree that the Mediterranean diet is the healthiest way to eat. The Mediterranean diet not only reduces inflammation but also protects against chronic disease, lowers cholesterol, and can aid in weight loss making it one of the most popular diets out there.

In The 400-Calorie Mediterranean Diet Cookbook you can enjoy all the benefits of the Mediterranean diet without sacrificing the delicious flavors that you love. These 100 healthy recipes are all under 400 calories so you can lose weight while enjoying satisfying portion sizes. With photos throughout and recipes for breakfast, lunch, and dinner, plus good-for-you snacks and low-calorie desserts, you will find everything you need to manage your calorie intake while enjoying fresh fruits and vegetables, whole grains, olive oil, seafood, and lean meats and nuts. This healthy cookbook makes losing weight and improving your health easier and quicker than ever!

Product Details

ISBN-13:	9781507216736
Publisher:	Adams Media
Publication date:	09/14/2021
Pages:	176
Sales rank:	491,360
Product dimensions:	6.80(w) x 9.00(h) x 0.50(d)

About the Author

Peter Minaki is the creator of the popular Kalofagas food blog (Kalofagas.ca) and a frequent contributor to Greece’s Free Press gastronomy website. He teaches cooking classes, provides catering, and creates restaurant popups at venues around Toronto. His recipes have been featured in Canadian Living, Opa!, National Herald, Stahl, and Ensemble Vacations, and he is the author of The Big Book of Mediterranean Recipes and The Everything® Mediterranean Cookbook, 2nd Edition. He lives in Scarborough, Ontario.

Table of Contents

Introduction 11

1 Lose Weight with the Mediterranean Diet 13

Factors That Contribute to Your Weight 14

How the Mediterranean Diet Can Help You Lose Weight 14

Incorporating Activity Into Your Day 16

Keeping the Weight Off 20

Fueling Your Weight Loss 21

2 Breakfast 23

Tomato and Goat Cheese Breakfast Casserole 24

Frittata 25

Eggs in Italian Bread 26

Baklava Oatmeal 28

Raisin Bread 29

Fig, Apricot, and Almond Granola 31

Breakfast Risotto 32

Greek Biscotti 33

Sausage Breakfast 34

Homemade Greek Yogurt 36

3 Soups and Salads 37

Dandelion and White Bean Soup 38

Beet Soup 39

Gazpacho 41

Pumpkin Soup 42

Italian Wedding Soup 43

Arugula, Pear, and Goat Cheese Salad 44

Artichoke Salad 46

Baby Greens with Chickpea Dressing 47

Spinach Salad with Apples and Mint 49

Strawberry and Feta Salad with Balsamic Dressing 50

4 Appetizers and Snacks 51

Santorini's Yellow Pea Dip 52

Layered Baked Feta and Tomato 54

Eggplant Caponata 55

Greek Bruschetta 57

Stuffed Grape Leaves 58

Roasted Peppers, Eggplant, and Tomato Dip 59

Parsley Spread 60

Phyllo-Wrapped Shrimp 62

Zucchini Patties 63

5 Side Dishes 65

Amaranth Greens 66

Sautéed Artichoke Hearts 67

Citrus-Steamed Carrots 69

Grilled Asparagus with Roasted Peppers and Feta 70

Broiled Eggplant 71

Lemon Garlic Green Beans 72

Wax Beans with Roasted Garlic, Capers, and Parsley 74

Braised Lentils 75

Sautéed Mushrooms 77

Asparagus Gratin 78

6 Chicken and Poultry Main Dishes 79

Chicken Skewers 80

Chicken Galantine 81

Pomegranate-Glazed Chicken 82

Chicken with Figs 84

Balsamic Chicken and Spinach 85

Five-ingredient Greek Chicken 87

Sage Ricotta Chicken Breasts 88

Spicy Turkey Breast with Fruit Chutney 89

Tuscan Chicken and White Beans 90

Grilled Duck Breast with Fruit Salsa 92

7 Beef and Lamb Main Dishes 93

Greek-Style Flank Steak 94

Meatballs with Mushrooms 95

Braciola 97

Spanish Beef Stew 98

Grilled Burgers Stuffed with Cheese 99

Short Ribs of Beef with Red Wine 100

Seared Veal Medallions 102

Lemon Verbena Rack of Lamb 103

Ginger Tomato Lamb 105

Braised Lamb Shoulder 106

Pork Main Dishes 107

Paprika Meatballs 108

Italian Pork with Cannellini Beans 109

Sausage and Peppers 110

Pork Roast with Prunes 112

Pork Skewers 113

Zucchini and Sausage Casserole 115

Caper Pork 116

Fennel Chops 117

Sautéed Pork Medallions and Potatoes 118

Greek-Style Meatballs and Artichokes 120

9 Seafood and Fish Main Dishes 121

Olive Oil-Poached Cod 122

Spinach-Stuffed Sole 123

Lime-Poached Flounder 125

Salmon with Anchovy Caper Vinaigrette 126

Grilled Grouper Steaks 127

Oven-Poached Bass with Kalamata Chutney 128

Mussels Marinara 130

Braised Cuttlefish 131

Red Snapper with Peppers and Vinegar 133

Stovetop Fish 134

Grilled Sea Bass 135

10 Vegetarian Main Dishes 137

Zucchini Pie with Herbs and Cheese 138

Pasta with Cherry Tomatoes, Cheese, and Basil 139

Greek Pita 140

Artichokes à la Polita 142

Bulgur-Stuffed Zucchini 143

Chickpea Salad with Roasted Red Peppers and Green Beans 145

Stuffed Eggplant 146

Pasta with Arugula and Brie 148

Roasted Vegetables with Beans 150

Zucchini Blossoms with Rice 151

11 Desserts 153

Stuffed Figs 154

Almond Tangerine Bites 155

Roasted Pears 157

Café Frappé 158

Berries and Meringue 159

Sesame Snaps 160

Honey Fritters 162

Sautéed Strawberries in Yogurt Soup 165

Almond Biscuits 166

Cypriot Cookies 167

Standard US/Metric Measurement Conversions 169

Index 170