Swordfish Kebabs

This is just one of the many varieties of kebabs available on the streets of Istanbul, where they are often served wrapped in a warm pide (flatbread). At home, they can be served with rice pilaf or wrapped in warm pita bread.

Yield

4 servings (serving size: 2 kebabs)

Ingredients

• 1 cup chopped onion
• 1/4 cup fresh lemon juice (about 2 lemons)
• 2 tablespoons olive oil
• 1 tablespoon minced garlic
• 1 teaspoon salt
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon black peppercorns
• 1/4 teaspoon crushed red pepper
• 1 pound swordfish, cut into (1/2-inch) cubes
• 1 pint large cherry tomatoes
• 4 poblano chiles, seeded and cut into 1-inch pieces
• Cooking spray

Preparation

Prepare grill.

Place first 9 ingredients in a food processor; process until smooth. Combine the marinade and swordfish in a bowl. Cover and refrigerate 30 minutes.

Remove fish from bowl, reserving marinade. Thread fish, cherry tomatoes, and poblano chiles alternately onto each of 8 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray. Cook 10 minutes or until fish flakes easily when tested with a fork, turning and basting frequently with the reserved marinade.

Nutritional Information

Calories:

245 (28% from fat)

Fat:

7.7g (sat 1.7g,mono 3.5g,poly 1.6g)

Protein:

25.4g

Carbohydrate:

20.3g

Fiber:

5.1g

Cholesterol:

44mg

Iron:

2.6mg

Sodium:

702mg

Calcium:

43mg

Marinated Green Beans and Tomatoes with Dill

Yield

Makes 10 servings

Ingredients

• 3 pounds fresh green beans, trimmed
• 1/4 cup coarsely chopped fresh dill or 1 teaspoon dried dill weed
• 1 large garlic clove, finely chopped
• 1 1/2 teaspoons salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup extra-virgin olive oil
• 1 1/2 pounds tomatoes (about 3 large), peeled, cored, seeded, and cut into 1/2-inch pieces
• 1/2 small red onion, thinly sliced
• 3 tablespoons fresh lemon juice

Preparation

1. Cook beans, covered, in a large pot of lightly salted boiling water over high heat 10 minutes or until crisp-tender.

2. Place dill and next 3 ingredients in a large heatproof glass bowl. Drain beans well, and add to dill mixture. Add olive oil, and toss well. Add tomato and onion, and toss gently. Cover and refrigerate up to 24 hours.

3. Remove beans from refrigerator, and let stand, covered, at room temperature 1 hour. Add 2 tablespoons lemon juice, and toss gently. Taste for seasoning, and add remaining lemon juice, if desired.

Lemon Couscous

Yield

4 servings (serving size: 1/2 cup)

Ingredients

• 1 1/4 cups water
• 3/4 cup uncooked couscous
• 1/4 cup sliced green onions
• 2 tablespoons finely chopped fresh parsley
• 2 tablespoons orange juice
• 1 teaspoon grated lemon rind
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Preparation

Bring water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in onions and remaining ingredients.

Nutritional Information

Calories:

102 (3% from fat)

Fat:

0.3g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein:

3.7g

Carbohydrate:

21.8g

Fiber:

1.3g

Cholesterol:

0.0mg

Iron:

0.8mg

Sodium:

151mg

Calcium:

9mg

Grilled Chicken on Greens with Creamy Harissa Dressing

Yield

Makes 4 dinner salads

Ingredients

• 1 pound boned, skinned chicken breast halves (about 2 halves; see Notes)
• 1 teaspoon finely shredded fresh lemon zest
• About 1 tbsp. olive oil
• 3/4 teaspoon salt, divided
• 3/4 teaspoon freshly ground black pepper, divided
• 1/2 teaspoon smoked paprika (pimentón; see Notes)
• 1/2 teaspoon ground cumin
• 1/2 medium red onion, peeled, halved crosswise, and thinly sliced into half-moons
• 1 cup plain low-fat yogurt
• About 1 tsp. harissa sauce or paste (see Notes)
• 1 tablespoon chopped mint, plus more for garnish
• 2 teaspoons freshly squeezed lemon juice
• 8 cups loosely packed mixed baby greens
• 1 cup 2-in.-long carrot matchsticks (1 medium carrot)
• 1/2 red bell pepper, very thinly sliced lengthwise into strips
• 1/4 cup quartered, pitted kalamata olives

Preparation

1. Put chicken breast halves between pieces of plastic wrap and pound with a meat mallet or the back of a small, heavy saucepan until 1/4 in. thick. Whisk lemon zest, olive oil, 1/2 tsp. salt, 1/2 tsp. pepper, the smoked paprika, and cumin together in a small bowl. Put chicken breasts in a large, wide bowl and add marinade, rubbing all over chicken to coat. Cover and chill at least 3 hours and up to overnight. Allow chicken to come to room temperature before grilling. Meanwhile, rinse onion and dry it with paper towels.

2. Prepare a gas or charcoal grill for medium heat (you can hold your hand 1 to 2 in. above cooking grate only 4 to 5 seconds). Lay chicken on well-oiled grate and cook, turning once, until cooked through, 6 to 8 minutes. Transfer chicken to a plate or cutting board, tent with foil, and let rest 5 minutes.

3. Meanwhile, whisk yogurt, harissa, 1 tbsp. mint, remaining 1/4 tsp. salt and 1/4 tsp. pepper, and the lemon juice together in a small bowl. Slice chicken on the diagonal across the grain into 1/4-in.-thick strips.

4. In a large bowl, toss together greens, carrot, bell pepper, onion, and olives with 1/2 cup dressing until just coated.

5. Divide salad among 4 plates and top with chicken. Drizzle remaining dressing over salads, dividing evenly, and garnish with remaining mint.

Note: Nutritional analysis is per serving.

Nutritional Information

Calories:

274 (27% from fat)

Protein:

32g

Fat:

8.1g (sat 1.7)

Carbohydrate:

17g

Fiber:

3.9g

Sodium:

739mg

Cholesterol:

69mg

Middle Eastern Carrot Salad

Yield

8 servings (serving size: 1/2 cup)

Ingredients

• 2 cups coarsely chopped carrot (about 4 medium)
• 1 cup uncooked Israeli couscous
• 2 1/4 cups water
• 1 (3-inch) cinnamon stick
• 3 tablespoons finely chopped fresh cilantro
• 2 tablespoons finely chopped fresh parsley
• 2 1/2 tablespoons extravirgin olive oil
• 1/4 teaspoon grated lemon rind
• 1 tablespoon fresh lemon juice
• 3/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 1 garlic clove, minced

Preparation

1. Combine first 4 ingredients in a large saucepan; bring to a boil. Cook 10 minutes or until carrot and couscous are tender. Drain; discard cinnamon stick. Combine couscous mixture, cilantro, and remaining ingredients in a large bowl; toss gently to coat.

Nutritional Information

Calories:

160 (27% from fat)

Fat:

4.8g (sat 0.7g,mono 3.1g,poly 0.5g)

Protein:

4.3g

Carbohydrate:

25.6g

Fiber:

2.2g

Cholesterol:

0.0mg

Iron:

1.2mg

Sodium:

253mg

Calcium:

23mg

,TURKISHChick Pea Salad Recipe

250 gr. chick peas
1/3 cup sesame oil
2-3 lemons
3/5 cup olive oil
1 teaspoon red pepper
1 teaspoon salt

Soak chick peas in warm water overnight. Boil chick peas in a saucepan with a lot of water. Strain the chick peas and puree them. Blend the sesame oil with the puree of chick peas. Add lemon juice to the mixture until its taste becomes sour. Add the red pepper and salt. Mix the salad well so that it is liked mashed potatoes. Put the salad into a serving dish and add a dressing of olive oil and red pepper before serving.

Assyrian Barbecued Salmon

Yield

Makes 4 servings

Ingredients

• 2 cloves garlic, minced
• 1 1/2 tablespoons lemon juice
• 1 1/2 tablespoons extra-virgin olive oil
• 1 teaspoon ground cardamom
• 1/2 teaspoon ground cloves
• About 1/2 teaspoon salt
• 1/4 cup sesame seed
• 2 tablespoons minced fresh dill
• 4 salmon steaks (each 3/4 to 1 in. thick, 2 to 2 1/3 lb. total)
• Lemon wedges

Preparation

1. In a bowl, combine garlic, lemon juice, olive oil, cardamom, cloves, and, if desired, 1/2 teaspoon salt.

2. On a plate, mix sesame seed and dill.

3. Rinse salmon steaks, drain, add to oil mixture, and turn to coat. Lift out steaks, 1 at a time, and lay each cut side in seed mixture to coat. Place in a single layer on a plate.

4. Lightly oil a barbecue grill over a solid bed of medium coals or a gas grill on medium heat (you can hold your hand at grill level only 5 to 6 seconds). Lay fish on grill. Close lid on gas grill.

5. Cook fish until browned on bottom, 3 to 4 minutes. Turn with a wide spatula and continue to cook until fish is opaque but still moist-looking in center of thickest part (cut to test), 4 to 6 minutes more.

6. With spatula, transfer fish to plates. Season to taste with salt and juice from lemon wedges.

Nutritional Information

Calories:

468 (60% from fat)

Protein:

42g

Fat:

31g (sat 5.7)

Carbohydrate:

3.5g

Fiber:

1.1g

Sodium:

411mg

Cholesterol:

118mg

Baba Gha-Hummus

Yield

2 cups (serving size: 1/4 cup)

Ingredients

• 1 large eggplant
• 3 tablespoons tahini (sesame-seed paste)
• 1 1/2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 3/4 teaspoon salt
• 1/8 teaspoon ground red pepper
• 2 garlic cloves, chopped
• 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained

Preparation

Preheat oven to 375°.

Pierce eggplant with a fork. Place eggplant on a jelly roll pan. Bake at 375° for 30 minutes or until tender. Cool and peel; discard skin.

Combine eggplant, tahini, and remaining ingredients in a food processor; process until smooth.

Nutritional Information

Calories:

114 (30% from fat)

Fat:

3.8g (sat 0.5g,mono 1.3g,poly 1.6g)

Protein:

4.3g

Carbohydrate:

17.3g

Fiber:

5g

Cholesterol:

0.0mg

Iron:

1.5mg

Sodium:

368mg

Calcium:

51mg

Arabic Eggplant Stew

Yield

Makes 6 to 8 servings

Ingredients

• 2 pounds eggplant
• 3 onions (6 oz. each), chopped
• 1 tablespoon olive oil
• 1 can (14 oz.) garbanzos
• 2 cans (14 1/2 oz. each) diced tomatoes
• Salt and pepper

Preparation

1. Rinse eggplant. Trim off and discard stems. Cut eggplant into 2-inch cubes.

2. In a 9- by 13-inch pan, mix eggplant, onions, and oil.

3. Bake in a 450° oven, stirring occasionally, until eggplant is very soft when pressed, about 45 minutes.

4. Drain and rinse garbanzos. Drain tomatoes and reserve juice. Measure juice and add water to make 1 1/3 cups.

5. Add garbanzos, tomatoes, and juice mixture to eggplant.

6. Continue to bake, stirring occasionally, until vegetables are hot, about 20 minutes. Add salt and pepper to taste.

Nutritional Information

Calories:

123 (21% from fat)

Protein:

4.7g

Fat:

2.9g (sat 0.3)

Carbohydrate:

22g

Fiber:

4.9g

Sodium:

229mg

Cholesterol:

0.0mg

Avocado Salad-Hummus Pita

Yield

Makes 8 servings

Ingredients

• Hummus
• 4 pita bread rounds, halved
• Avocado Salad
• Romaine lettuce leaves
• Tomato slices
• Alfalfa sprouts (optional)

Preparation

Spread 1/4 cup of Hummus inside each pita half. Spoon Avocado Salad evenly into each half. Add lettuce, tomato, and, if desired, sprouts. Serve immediately.

Turkish Salad Recipe

2 medium onions
4 medium green peppers
1 large red pepper
3 medium tomatoes
100 grams/3-1/2 oz. tomato paste
1 Tablespoon vegetable oil
50 grams/almost 2 oz. pitted green olives
1 bay leaf
salt, pepper, turmeric to taste

Dice all of the vegetables, separately.

Heat the oil in a large frying pan. Add the onions and saute'
until limp. Add the green and red peppers; saute' until soft.
Add the tomatoes, olives, bay leaf and seasoning. Saute' until the
tomatoes are soft. Add the tomato paste and smooth out by adding water. Cook until all is heated through. Discard the bay leaf. Adjust seasonings. Cool, then refrigerate. Serve chilled.

In any event, this should give you a good frame of reference for
experimenting to achieve the flavor you want.

For those not familiar with the dish, it is usually served as a
first course with other Mediterranean salads, hummus, tahina, and the like; as a topping in pita sandwiches; or as a side/condiment with the meat course.

Algerian Stuffed Dates

Yield

24 dates (serving size: 1 stuffed date)

Ingredients

• 24 Medjool dates (about 1 pound)
• 2 drops green food coloring (optional)
• 2/3 cup marzipan (almond paste)
• 2 teaspoons powdered sugar

Preparation

Cut a lengthwise slit down the center, but not through, each date; remove seeds.

Sprinkle food coloring over marzipan, if desired; gently knead 4 to 5 times or until color is incorporated into marzipan. Divide marzipan mixture evenly among dates; stuff into slits. Sprinkle with powdered sugar.

Nutritional Information

Calories:

50 (17% from fat)

Fat:

0.9g (sat 0.1g,mono 0.6g,poly 0.2g)

Protein:

0.6g

Carbohydrate:

10.8g

Fiber:

0.6g

Cholesterol:

0.0mg

Iron:

0.1mg

Sodium:

0.0mg

Calcium:

7mg

Ajlouk Qura'a (Mashed-Zucchini Salad

In this Tunisian salad (pronounced aj-LUKE coo-rah-AH), served as an appetizer with bread, the rich flavoring lifts the blandness of zucchini. Harissa, a spicy North African sauce made with chile peppers and garlic, is available in specialty markets. You can use a good pinch of ground chile pepper instead. (Begin with a small dash--you can always add more.)

Yield

8 servings (serving size: 1/4 cup and 1 1/2 teaspoons cheese)

Ingredients

• 1 1/4 pounds zucchini, cut into 1-inch-thick slices
• 1 tablespoon fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon caraway seeds
• 1/2 teaspoon ground coriander
• 1/2 teaspoon harissa
• 1 garlic clove, crushed
• 1/4 cup (2 ounces) crumbled feta cheese

Preparation

Place zucchini in a large saucepan; cover with water to 1 inch above zucchini. Bring to a boil, and cook 20 minutes or until zucchini is very tender. Drain. While zucchini is still in colander, coarsely mash zucchini with a fork; drain.

Combine juice and next 6 ingredients (juice through garlic) in a bowl; stir with a whisk. Add zucchini; toss well. Sprinkle with cheese. Serve with pita bread.

Nutritional Information

Calories:

39 (65% from fat)

Fat:

2.8g (sat 1g,mono 1.5g,poly 0.2g)

Protein:

1.6g

Carbohydrate:

2.7g

Fiber:

1g

Cholesterol:

4mg

Iron:

0.4mg

Sodium:

201mg

Calcium:

37mg