Food & Recipes
This easy-to-follow plan will allow you to get rid of those unwanted pounds with incredibly flavorful and satisfying meals, full of sustaining, wholesome foods—such as fresh fruits and vegetables, olive oil, and yogurt—that have been enjoyed for centuries by those in the Mediterranean.
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Here is a small selection of recipes from Slimmer.
Slimmer Chef ’s Salad
This chef ’s salad with a healthy twist is a perfect packed lunch for work. Bring your dressing in a separate container to pour just before serving.
2 cups bite-size Romaine lettuce leaves
1/2 medium tomato, sliced
1/2 cup sliced cucumber
1/4 cup carrot, shredded
1 hard-boiled egg, sliced
1 oz sliced turkey breast
1 oz sliced reduced fat cheese, such as Swiss or Munster
For the dressing:
2 Tablespoons nonfat plain Greek yogurt
2 teaspoons low-fat mayonnaise
1 teaspoon cocktail sauce
A dash of balsamic vinegar or lemon juice
Salt and pepper to taste
- Toss together the lettuce, tomato, cucumber, and carrot, and place in a serving bowl. Arrange the egg over the top. Place the turkey on top of the cheese slice, roll into a “cigar” and cut spiral slices, adding to the top. Cover and keep refrigerated until ready to eat.
- In a small bowl or container stir together the dressing ingredients and keep refrigerated until ready to serve.
Makes 1 serving
Tomato and Lentil Soup
Hearty and satisfying, this nutritious soup can be easily doubled for another day’s lunch or Free Day meal.
2 teaspoons olive oil
1 small onion, finely chopped
1 small carrot, finely chopped
Salt and pepper to taste
1 garlic clove, minced
2/3 cup dry lentils, rinsed
1 cup water
1 bay leaf
1/4 teaspoon dried oregano
1 cup crushed tomatoes
A dash of balsamic vinegar
- Heat the oil in a medium saucepan over medium heat. Add the onion and carrot, season with salt and pepper, and cook, stirring occasionally, until the vegetables are slightly softened, about 2 minutes. Add the garlic and cook 1 minute more.
- Stir in the lentils, water, bay leaf, and oregano. Bring to a simmer, reduce the heat to low, and cook for 15 minutes until the lentils are tender but firm. Stir occasionally and add a touch more water if necessary to prevent sticking.
- Add the crushed tomatoes and continue cooking until the lentils are softened and the soup is thick and rich, about 8 minutes more. Remove the bay leaf, taste for seasoning, and finish with the dash of vinegar.
Makes 1 serving
Baked Fish and Vegetables Aegean Style
Have your fishmonger fillet your snapper or use a boneless, skinless cod or scrod fillet in this aromatic dish that will take you to the Aegean coast in no time. A variation of the dish beloved by diners at the Taverna.
2 teaspoons olive oil
8 oz red snapper fish (3 or 4 medium-size fillets)
1 medium garlic clove, roughly chopped
Salt and pepper to taste
1/2 medium onion, thinly sliced
1/2 red bell pepper, seeded and thinly sliced
1/2 medium zucchini, cut into 1/2-inch circles
3 baby carrots, thinly sliced
2 plum tomatoes, roughly chopped
1/4 cup dry white wine
Finely chopped fresh parsley to serve
- Preheat the oven to 350° F. Drizzle the olive oil in the bottom of a medium-size casserole with a lid. Place the fish in a single layer on the bottom, sprinkle the garlic, salt, and pepper over, and place the onion, pepper, zucchini, carrots, and tomatoes evenly over and around. Sprinkle again with salt and pepper, and drizzle the white wine over all.
- Cover and bake in the oven, occasionally stirring the vegetables to cook evenly, being careful not to break apart the fish, until they are tender and the fish is cooked through, about 1 hour.
- Before serving sprinkle with the chopped parsley.
Makes 2 servings
