Healthy Mediterranean recipes

Here are some healthy Mediterranean recipes they are very quick and easy to cook but they are very tasty.

Caponata (healthy Mediterranean recipes)

Eggplant cut into thin cubes, sprinkle with salt and let stand for at least half an hour.

In a large pan fry onion, add the tomatoes and continue to fry until it thickens.

Eggplants first rinse and then fry in a separate pan on the remaining oil. Add celery chopped into pieces and all together briefly simmer.

All  mix with the tomatoes, add chopped olives, capers and spices, all simmer for about five minutes. Add the sugar, vinegar and pepper. Finally, add the basil.

4-5 eggplants
250 g онион
1 kg of fresh tomatoes
100 g green olives
50 g capers
hot paprika
2 celery stalks
100 ml of oil (olive mix with sunflower)
3 teaspoons of vinegar
tablespoons sugar and basil

Mediterranean cannelloni with chicken (healthy Mediterranean recipes)

Bake the chicken into cubes and simmer the onion, add the garlic and parsley. when it cools down a bit, add the cheese, Gouda, Parmesan, egg, a little parsley and basil, salt and pepper.  With this mixture stuff cannelloni.

Make the bechamel sauce.

Baking dish brush with sauce,  arrange cannelloni then add the remaining sauce and grate some cheese, Bake for about 40 minutes at 180°C (360°F).

fifteen cannelloni
500 g chicken fillets
50 g cottage cheese
20 g Gouda or Edam cheese
small onion
salt, pepper, parsley, garlic and spices to taste,
little grated Parmesan cheese

Mediterranean macaroni with arugula (healthy Mediterranean recipes)

Cook the macaroni in salted water. Cut the eggplant into cubes, sprinkle with salt and leave to stand. Then in a pan on a heated butter fry it. Add the garlic, pepper and chopped olives. Mix them with macaroni, water in which you cook macaroni, olive oil and half-fryed  pine nuts. All together briefly boil and at the end stir in large chopped arugula and grated cheese.

350 g of macaroni
120 g arugula
300 g eggplant
30 g pine nuts
50 g olives
salt and pepper
20 g butter
3 tablespoons olive oil
50 g grated semi-hard sheep’s milk cheese or Parmesan cheese

Cook other  Mediterranean recipes Octopus salad or frog risotto.

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