Monthly Archives: March 2014

Tahini Sauce (Tarator)

This dipping sauce is great for falafel or as a dressing for a salad. Tahini sauce has a nutty flavor followed by a bit of tang, thanks to lemon juice and hint of garlic.

Nutritional info
per serving

Calories 76
Fat 7g
Saturated fat 1g
Carbohydrates 2g
Sodium 78mg
Fiber 1g
Protein 2g
Cholesterol 0mg

Tahini Sauce (Tarator)

2 cups
Servings
Prep time: Total time:

Ingredients

  • 1 cup Tahini Paste (recipe earlier in this chapter)
  • [1/3] cup lemon juice
  • 1 TB. minced garlic
  • [2/3] cup water
  • [1/2] tsp. salt
  • 1 TB. fresh parsley, chopped
  • 1 TB. fresh chopped radish

Directions

In a large bowl, whisk together Tahini Paste, lemon juice, garlic, water, and salt.

Store in an airtight container in the refrigerator for up to 1 week. When ready to serve, top with a sprinkle of parsley and chopped radish.

Tasty Tip
If you like your sauce thicker, reduce the amount of water. If you like your sauce thinner, add a bit more water.

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Grilled Chicken on the Bone

Grilling chicken on the bone ensures you get juicy, tender chicken with a nice, smoky grill flavor.

Nutritional info
per serving

Calories 451
Fat 35g
Saturated fat 6g
Carbohydrates 7g
Sodium 1,253mg
Fiber 1g
Protein 27g
Cholesterol 90mg

Grilled Chicken on the Bone

4 drumsticks and 4 thighs
Servings
Prep time: Cook time: Total time:

Ingredients

  • 4 TB. minced garlic
  • [1/2] cup fresh lemon juice
  • [1/2] cup extra-virgin olive oil
  • 1 TB. dried oregano
  • 2 tsp. salt
  • 1 tsp. ground black pepper
  • 1 tsp. cayenne
  • 1 tsp. paprika
  • 4 chicken drumsticks
  • 4 chicken thighs

Directions

In a small bowl, whisk together garlic, lemon juice, extra-virgin olive oil, oregano, salt, black pepper, cayenne, and paprika.

Place chicken drumsticks and chicken thighs in a large bowl, pour [1/2] of dressing over chicken, mix to coat evenly, and set in the refrigerator to marinate for 1 hour.

Preheat the grill to medium-high heat.

Place chicken evenly on the grill, and cook for 5 minutes per side.

Reduce heat to medium-low, cover the grill, and cook chicken for 15 minutes pre side or until juices run clear and internal temperature of chicken reads 175ºF.

Remove chicken from the grill, and let rest for 5 minutes before serving warm.

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Braised Chicken

You are guaranteed a juicy and flavorful piece of chicken and sauce with this tasty chicken recipe.

Nutritional info
per serving

Calories 176
Fat 10g
Saturated fat 2g
Carbohydrates 9g
Sodium 703mg
Fiber 1g
Protein 14g
Cholesterol 41mg

Braised Chicken

6 drumsticks
Servings
Prep time: Cook time: Total time:

Ingredients

  • 6 chicken drumsticks, skin on
  • 3 TB. extra-virgin olive oil
  • 2 cups crimini mushrooms, cleaned
  • 1 large yellow onion, chopped
  • 12 cloves garlic
  • 1[1/2] tsp. salt
  • 1 tsp. ground black pepper
  • 2 cups water
  • 2 TB. tomato paste
  • [1/3] cup tomato sauce
  • 1 TB. brown sugar, packed
  • [1/2] tsp. cayenne

Directions

In a large, 3-quart pot over medium heat, brown chicken drumsticks for 10 minutes, rotating every 3 minutes. Remove chicken from the pot, and set aside.

In the pot, combine extra-virgin olive oil, crimini mushrooms, yellow onion, garlic, and salt. Cook for 7 minutes.

Add black pepper, water, tomato paste, tomato sauce, brown sugar, and cayenne, and simmer for 5 minutes.

Return chicken to the pot, reduce heat to low, cover, and simmer for 30 minutes.

Serve each drumstick with sauce and some vegetables.

Tasty Tip
This recipe goes great with brown rice, plain pasta, or even one of the pilaf recipes in this book.

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Chicken and Potatoes

In this warm and filling dish, garlic and lemon seasoned chicken and potatoes are baked to perfection.

Nutritional info
per serving

Calories 331
Fat 15g
Saturated fat 3g
Carbohydrates 31g
Sodium 646mg
Fiber 3g
Protein 18g
Cholesterol 47mg

Chicken and Potatoes

6 drumsticks and 6 potatoes
Servings
Prep time: Cook time: Total time:

Ingredients

  • 6 chicken drumsticks, skin on
  • 6 small red potatoes, washed and cut into quarters
  • 4 TB. minced garlic
  • [1/2] cup lemon juice
  • [1/4] cup extra-virgin olive oil
  • 1[1/2] tsp. salt
  • tsp. ground black pepper
  • 1 tsp. paprika
  • [1/2] tsp. cayenne

Directions

Preheat the oven to 450ºF.

In a large roasting pan, add chicken and red potatoes.

In a small bowl, combine garlic, lemon juice, extra-virgin olive oil, salt, black pepper, paprika, and cayenne. Pour dressing over chicken and potatoes, and toss to combine.

Cover the pan with aluminum foil, and bake for 30 minutes.

Remove the foil, and roast for 15 more minutes.

Serve warm.

Tasty Tip
Cooking chicken with the bone in keeps the chicken moist and gives it more flavor.

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Chicken Skewers (Shish Tawook) Recipe

These chicken skewers look good and taste even better. The paprika gives this dish a beautiful orange color and smoky flavor with a hint of citrus.

Nutritional info
per serving

Calories 244
Fat 11g
Saturated fat 2g
Carbohydrates 4g
Sodium 561mg
Fiber 1g
Protein 33g
Cholesterol 77mg

Chicken Skewers (Shish Tawook) Recipe

5 skewers
Servings
Prep time: Cook time: Total time:

Ingredients

  • 1[1/2] lb. boneless, skinless chicken breasts
  • TB. minced garlic
  • 3 TB. fresh lemon juice
  • 3 TB. extra-virgin olive oil
  • 2 TB. Greek yogurt
  • 2 TB. tomato paste
  • 1 TB. paprika
  • [1/2] tsp. cayenne
  • 1 tsp. salt
  • [1/2] tsp. ground black pepper

Directions

Preheat a grill to medium heat.

Cut chicken breast into 1-inch cubes and place in a large bowl.

Add garlic, lemon juice, extra-virgin olive oil, Greek yogurt, tomato paste, paprika, cayenne, salt, and black pepper, and mix to combine.

Skewer chicken, dividing equally among 5 skewers. Place chicken on the grill, and cook for 8 minutes, turning over every 2 minutes to grill all sides.

Serve warm with hummus and pita bread.

Tasty Tip
Depending on if you like your food to be spicy or not, you can reduce or increase the cayenne in this recipe to suit your taste.

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Chicken Kefta Kabob Recipe

These kabobs are a great to make flavorful ground chicken with little fat but a lot of flavor.

Nutritional info
per serving

Calories 113
Fat 6g
Saturated fat 2g
Carbohydrates 1g
Sodium 336mg
Fiber 0g
Protein 13g
Cholesterol 61mg

Chicken Kefta Kabob Recipe

8 kabobs
Servings
Prep time: Cook time: Total time:

Ingredients

  • [1/2] medium yellow onion
  • [1/2] cup fresh Italian parsley
  • 1 lb. ground chicken
  • 1 tsp. salt
  • [1/2] tsp. ground black pepper
  • [1/2] tsp. paprika
  • [1/4] tsp. ground cumin
  • [1/4] tsp. ground coriander
  • [1/4] tsp. ground cinnamon

Directions

Preheat the grill to medium heat.

In a food processor fitted with a chopping blade, blend yellow onion and Italian parsley for 30 seconds.

Transfer onion-parsley mixture to a large bowl. Add chicken, salt, black pepper, paprika, cumin, coriander, cinnamon, and mix well.

Form chicken mixture into 8 (3-inch) kabobs using 3 tablespoons chicken mixture each.

Add kabobs to the grill, and cook for 3 minutes without touching to prevent kabobs from breaking. Rotate kabobs, and grill for 3 more minutes. Rotate one more time, and cook for 2 minutes.

Serve warm with a side of hummus.

Mediterranean Morsel
When forming the chicken mixture into finger-size kabobs, add a few drops of water to your hands to prevent the chicken from sticking. This also makes it easier to form the chicken into kabobs.

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