Mediterranean style diets incorporate lots of olive oil, fish, fruits, vegetables, and few processed/refined carbohydrates. This style of eating can help reduce inflammation in the body and improve insulin sensitivity by lowering the amount of glucose in the blood. Plus, they also taste delicious!
Ingredients:
Boneless, skinless chicken breast
Apple cider vinegar
Olive Oil
1 lemon
1 container greek yogurt
1 small cucumber
1 spaghetti squash
2 cups spinach
Parmesean, basil
1 head of broccoli
1 red onion
1 container of feta (I used reduced fat)
Balsamic Vinaigrette
Spring Mix (mixed field greens, spinach and arugula, or mix of choice!)
optional: Red Wine :)
Spaghetti squash:
I had previously made the spaghetti squash the night before so I already had it cooked, so allow at least an hour to cook the squash through if you are making it the same night as the rest of the meal. For a quicker option, substitute the zucchini recipe instead. (https://riswellness.wixsite.com/riswellness/blog/oodles-of-zoodles)
Preheat the oven to 375. Cut the spaghetti squash in half (they are usually pretty thick, so press through very hard and keep good control of the knife and your hands out of the way!) Remove the seeds. Drizzle and cover with olive oil and roast for about an hour, or until cooked through. Let cool for about 5-10 minutes then take 2 forks and shred the inside of the squash. Rinse the broccoli and cut up into bite size pieces. Cut up 1/4 of the red onion. Add the broccoli, red onion, and the spinach to a pan over medium heat and a drizzle of olive oil along with the spaghetti squash and cook for about 5 minutes until spinach is wilted and broccoli has turned bright green. Add 1 tbsp olive oil and lemon juice, 1 tsp garlic powder, red pepper chili flakes, fresh basil, and parmesean. Cook for about 2-3 minutes until all incorporated.
For the tzatziki sauce:
Grate 1/2 cucumber into a small bowl. Place into a dish towel and ring out excess liquid into the sink. Cucumbers have a lot of moisture, so making sure to wring out the cucumber will prevent the sauce from becoming watery. Place the cucumber back into the bowl and add an 8oz container of greek yogurt. Add 1 tbsp olive oil, apple cider, and lemon juice. Add 1 tsp garlic powder and red pepper chili flakes. Again, adjust to your spiciness preferences! Lastly, add a handful (about 1/4 cup) of feta!
For the chicken:
Slice the chicken breast in half, length-wise. This will allow it to cook faster and more evenly. Place in bowl and add 1 tbsp (each) of olive oil, apple cider vinegar, lemon juice, 1 tsp garlic powder and red pepper flakes. (Adjust to your spice level). Let sit for about 5-10 minutes. Place in skillet on medium heat and sear for about 8-10 minutes per side, until cooked through. Remove from skillet and place on a plate covered with aluminum foil to keep warm.
Salad:
Choose whatever mix you prefer (I used spinach and arugula, but you could also use mixed greens, or romaine, etc). Top with a sprinkle of feta and balsamic vinaigrette.
Enjoy with a glass of red wine. I like cabernet sauvingon so that's what I used but choose your favorite!
In strength and health,
Marisa Galli