Greek Chicken Kabobs and Farro Salad

By Kirsten Maxwell March 21, 2023 15 mins read 122 Views

Greek Chicken Kebabs

2 portions

Ingredients

2 boneless chicken breasts, approximately 6 0z each, sliced into 4 pieces
Tzatziki Sauce, recipe below

Marinade
Take 1/2 of the lemon juice and reserve the other half for the kabobs
1/2 tablespoon honey
1 tablespoon olive oil
1 teaspoon crushed fresh garlic or 1 clove garlic powder
1/2 teaspoon Greek seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Mix all marinade ingredients together in a Ziploc bag.

Place the chicken in the marinade. Let it rest for 30 minutes. You can marinate it for up to 24 hours.

The kabobs can be cooked in the oven, on the grill or in the broiler in the same time.

Each skewer should have approximately four pieces of chicken. The lemon half remaining should be sliced and placed between the chicken cubes and the skewers.

Air-Fryer Directions

After the chicken has been marinated, heat the oven to 400°F.

Once the Air Fryer has reached a high temperature, lightly spray the tray with olive oils and lay the chicken skewers on a single layer. The skewers should be cooked at 400° for 5 minutes. Once they are done, turn them over and continue cooking for 5 more minutes. Serve with Tzatziki Sauce

Tzatziki Sauce

1/2 cucumber, with the seeds removed and grated
2 scallions, minced
1/2 teaspoon sea salt
1 cup Greek yogurt
2 tablespoons additional virgin olive oil
2 cloves of garlic, minced or pressed through a garlic press
1/4 cup crumbled Feta cheese

Directions

Mix all ingredients in a bowl. Keep in the fridge until ready to serve me.

Mediterranean Farro Salad

It is best to make the dish early in the morning so that the ingredients can marinate. Refrozen farro can be used.

Ingredients

3/4 cup farro uncooked
1/2 a cucumber, diced
1 cup grape tomatoes halved
1 cup cucumber diced
1/3 cup chopped Tuscan peppers.
1/3 cup feta cheese crumbled
1/2 cup chopped scallio0ns
Half a sliced Kalamata olive
2 tablespoons chopped fresh parsley

Dressing

1/4 cup olive oil
1 tablespoon Dijon mustard
1 cup fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon honey
1 clove minced garlic
Salt & pepper to your liking

Directions

Put farro in large saucepan of salted water. Bring to boil. Reduce heat to a simmer and let stand for 14-16 minutes. Drain the farro and rinse in cold water.

Prepare vegetables while farro is being cooked. Mix all ingredients together in a small bowl.

In a bowl, combine the cooled farro, dressing and vegetables. Mix well and let cool in the refrigerator until ready to serve.
Serve chilled with feta cheese.

Frequently Asked Questions

Is Banana allowed in Mediterranean Diet?

Yes, bananas are permitted on the Mediterranean diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. It could also be enjoyed as a snack with nut butter such as almond or peanut for added proteins. To improve digestion and promote hunger when eating, you may want to pair bananas with nuts and seeds.

What is a typical Mediterranean breakfast?

A Mediterranean breakfast might include a mix of protein, healthy oils, and carbohydrates. There are many options for eggs, including olive oil-cooked eggs with roasted vegetables or whole-grain bread, Greek yogurt or cheese with whole grain toast, quinoa porridge, with fresh fruits and nuts, and quinoa porridge. Avocado toast with tomatoes, feta cheese and honey is a great option for breakfast. High-quality protein sources such as grass-fed meats, wild-caught fish and organic eggs are a great way to start your day. You can choose whole grains such as quinoa or oats as nutritious carbohydrates; you can limit sugar intake by choosing fresh fruits over sweetened yogurts and cereals; you can add healthy fats such as avocado, extra-virgin olive oil, coconut oil, and olives to your meal; and, for additional antioxidants, green tea.

What are some of the principles that underlie the Mediterranean diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes fruits and vegetables, whole grains and legumes, as well as healthy fats like olive oil and nuts. There is also a moderate amount of dairy products, fish and meat. Red wine is encouraged in moderation. The main principles of the Mediterranean diet include:

Consume primarily plant-based food, such as fruits and vegetables, whole-grain breads and cereals, beans (legumes), seeds, nuts and seeds, healthy fats from olive oils and olives, yogurt (preferably nonfat), fish (at minimum twice per week), and small amounts lean poultry and red meat approximately once per week. Avoid fried foods.
It is better to choose fresh ingredients than pre-packaged, processed foods whenever possible.
Use herbs instead of salt to enhance your meals.
Take a walk after dinner to get in some exercise, or sign up for an exercise class.
Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
Be mindful when eating and pay attention to the smells, tastes, and textures of your food. This will allow you to know when you feel full and satisfied.

Can the Mediterranean Diet be vegetarian?

Yes, vegetarians can follow the Mediterranean Diet. For this diet, vegetarians can choose to eat a variety of plant-based proteins, such as fish and poultry. Vegetarians can opt for a variety plant-based protein source, including legumes, nuts, seeds and other staples of the Mediterranean Diet. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. Additionally, incorporating alternative dairy sources such as tofu or soy yogurt is also an option to gain vitamins and minerals while following a vegetarian lifestyle within this diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.

Statistics

Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is a great way of improving your overall health, and quality of living. This eating pattern focuses on including healthy fats, whole grains, legumes, and fresh fruits and vegetables in daily meals. This can help you achieve better health such as better blood cholesterol, better glucose control, reduced risk of developing certain types or cancers, better cardiovascular health, enhanced cognitive function and better weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

Switch to nutrient-dense foods like hummus or traditional greens such as beans and chips in place of high-calorie snacks.
Learn how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables.
Integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.
Consider adding moderate amounts dairy products like yogurt, milk and cheese to your daily diet for additional nutrition.
Instead of using traditional oils, use olive oil instead.
To complete your Mediterranean experience, you can enjoy red wine from time to time.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. If combined with regular exercise of an average intensity, one can see more dramatic improvements in short-term results as well as long-term benefits on body composition, health status, and even chronic disease prevention.