SANDWICHES AND WRAPS
• Falafel
• Grilled Eggplant and Feta Sandwiches
• Mediterranean Tuna Salad Sandwiches
• Open-Faced Eggplant Parmesan Sandwich
• Open-Faced Grilled Caesar Salad Sandwiches
• Slow-Roasted Tomato and Basil Panini
Avocado and Asparagus Wraps
Avocados are not just for guacamole—they provide a great addition to the Mediterranean diet because of their healthful fats. Use mashed avocados in place of mayonnaise in salads, sandwiches, and wraps. This wrap is served warm, and can also work as a light meal or snack.
|
• 12 spears asparagus • 1 ripe avocado, mashed slightly • Juice of 1 lime • 2 cloves garlic, minced • 2 cups brown rice, cooked and chilled • 3 tablespoons Greek yogurt |
• Sea salt and freshly ground pepper, to taste • 3 (8-inch) whole-grain tortillas • 1/2 cup cilantro, diced • 2 tablespoons red onion, diced |
Steam asparagus in microwave or stove top steamer until tender. Mash the avocado, lime juice, and garlic in a medium mixing bowl. In a separate bowl, mix the rice and yogurt.
Season both mixtures with sea salt and freshly ground pepper to taste. Heat the tortillas in a dry nonstick skillet.
Spread each tortilla with the avocado mixture, and top with the rice, cilantro, and onion, followed by the asparagus.
Fold up both sides of the tortilla, and roll tightly to close. Cut in half diagonally before serving.
Serves 6.
Beef Gyros
Classic Greek gyros are often made from lamb, but these beef gyros are easy and delicious. Using pita bread minimizes the carbohydrates in this sandwich. You could also make this with leftover lean roast beef.
|
For the tzatziki: • 2 cups Greek yogurt • 3 tablespoons lemon juice • 4 cloves garlic, minced • 1 medium cucumber, peeled, seeded, and grated • 1/2 teaspoon cumin • 4–5 mint leaves, chopped • Sea salt and freshly ground pepper, to taste For the marinade: • 1/2 onion, quartered • 1/4 cup water • 3 cloves garlic • 2 tablespoons sugar • 1 teaspoon prepared mustard • 1 teaspoon freshly ground pepper • 1 tablespoon olive oil • 1/2 teaspoon ground ginger • 1/2 teaspoon cayenne pepper |
For the filling: • 1 1/2 pounds sirloin tip roast cut into 1-inch strips • 1 package pita bread • 1 head romaine, chopped into ribbons • 2 tomatoes, chopped • 1 red onion, thinly sliced |
Make the tzatziki:
Stir together the yogurt, lemon juice, garlic, cucumber, cumin, and mint in a small bowl until smooth.
Season with sea salt and freshly ground pepper to taste.
Make the marinade:
Combine all the marinade ingredients in a food processor and process until smooth.
Place the marinade in a plastic bag or shallow dish.
Make the filling:
Place the beef in the marinade and refrigerate for at least 4 hours, or overnight. Drain.
Grill meat in a grill basket over medium-high heat for 6–8 minutes, or until cooked through. Remove from the heat.
Warm pita bread on the grill, or in a toaster oven.
Place some of the cooked meat inside the pita. Top with the lettuce, tomato, red onion, and cucumber sauce.
Serve the gyros with a green salad or roasted potatoes.
Serves 6.
Cucumber Basil Sandwiches
The addition of basil adds antioxidants and flavor to this hummus sandwich. The skin and seeds of the cucumber contain many nutrients, so don’t remove them. If you like, make it an open-faced sandwich to further reduce the carbohydrates and calories.
|
• 4 slices whole-grain bread • 1/4 cup hummus |
• 1 large cucumber, thinly sliced • 4 whole basil leaves |
Spread the hummus on 2 slices of bread, and layer the cucumbers onto it. Top with the basil leaves and close the sandwiches.
Press down lightly and serve immediately.
Serves 2.
Falafel
Falafel is a traditional Middle Eastern food thought to have originated in Egypt, but it is considered the national dish of Israel. It is made from chickpeas, which are a good source of fiber and protein. Add any vegetables you’d like to the finished sandwich, such as cucumbers or shredded lettuce.
|
For the tahini sauce: • 1/2 cup tahini sauce • 1/4 cup flat-leaf parsley, finely chopped • 2 tablespoons lemon juice • 2 cloves garlic, minced • 1/2 cup cold water, as needed |
For the falafel: • 1 cup dried chickpeas, soaked overnight • 1 large onion, chopped • 1/4 cup flat-leaf parsley, chopped • 1/4 cup cilantro, chopped • 4 cloves garlic, peeled • 1 teaspoon sea salt • 1 teaspoon cumin • 1/2 teaspoon chili flakes • 1 1/2 teaspoons baking soda, dissolved in 1 teaspoon water • 4–6 tablespoons flour • 2 cups peanut oil • 1 tomato, chopped • 1 bell pepper, chopped • 4 pita rounds |
Make the tahini sauce:
Whisk the tahini, parsley, lemon juice, and garlic together until creamy. Add up to 1/2 cup cold water as needed to thin the sauce and make it smooth and creamy.
Cover and refrigerate while you make the falafel.
Make the falafel:
Drain the chickpeas and add them to a large food processor with the onion, parsley, cilantro, garlic, sea salt, cumin, and chili flakes.
Process until well mixed but not pureed, then add the baking soda and flour, and pulse until a rough dough forms. (The dough should hold together and not stick to your hands. Add flour as needed to keep dough from being too tacky.)
Cover dough in a large bowl and refrigerate for several hours. Form the dough into small balls the size of walnuts.
Heat 3 inches of oil to 375 degrees in a large pot.
Fry one ball and see if it holds together. If the ball falls apart, add more flour to the dough.
Once proper consistency has been achieved, fry the chickpea balls 6 at a time, turning to make sure they are golden brown on all sides, and drain on a paper towel.
Stuff pitas with falafel balls, garnish with tomatoes and bell peppers, and drizzle with tahini sauce.
Serves 4.
Greek Salad Pita
Greek salad is a healthful and satisfying mélange of cheese and vegetables. It becomes even more convenient and filling when served in pita bread. Seek out high-quality, low-fat feta that’s not too high in sodium.
|
• 1 cup chopped romaine lettuce • 1 tomato, chopped and seeded • 1/2 cup baby spinach leaves • 1/2 small red onion, thinly sliced • 1/2 small cucumber, chopped and seeded |
• 2 tablespoons olive oil • 1 tablespoon crumbled feta cheese • 1/2 tablespoon red wine vinegar • 1 teaspoon Dijon mustard • Sea salt and freshly ground pepper, to taste • 1 whole-wheat pita |
Combine everything except the sea salt, freshly ground pepper, and pita bread in a medium bowl.
Toss until the salad is well combined.
Season with sea salt and freshly ground pepper to taste. Fill the pita with the salad mixture, serve, and enjoy!
Serves 4.
Grilled Chicken Salad Pita
Tender and juicy grilled chicken topped with fresh vegetables in a pita pocket makes a filling and hearty meal. Serve this with celery and carrot sticks on the side for crunch instead of salty chips.
|
• 1 boneless, skinless chicken breast • Sea salt and freshly ground pepper, to taste • 1 cup baby spinach • 1 roasted red pepper, sliced • 1 tomato, chopped |
• 1/2 small red onion, thinly sliced • 1/2 small cucumber, chopped • 4 tablespoons olive oil • Juice of 1 lemon • 1 whole-wheat pita pocket • 2 tablespoons crumbled feta cheese |
Preheat a gas or charcoal grill to medium-high heat.
Season the chicken breast with sea salt and freshly ground pepper, and grill until cooked through, about 7–8 minutes per side.
Allow chicken to rest for 5 minutes before slicing into strips.
While the chicken is cooking, put all the chopped vegetables into a medium-mixing bowl and season with sea salt and freshly ground pepper.
Chop the chicken into cubes and add to salad. Add the olive oil and lemon juice and toss well.
Stuff the mixture onto a pita pocket and top with the feta cheese. Serve immediately.
Serves 1.
Grilled Eggplant and Feta Sandwiches
The classic combination of eggplant and feta is popular in many Greek dishes. Grilled slices of eggplant replace deli meats, and hummus adds protein and fiber while taking the place of mayonnaise.
|
• 1 medium eggplant, sliced into 1/2-inch-thick slices • 2 tablespoons olive oil • Sea salt and freshly ground pepper, to taste • 5–6 tablespoons hummus |
• 4 slices whole-wheat bread, toasted • 1 cup baby spinach leaves • 2 ounces feta cheese, softened |
Preheat a gas or charcoal grill to medium-high heat.
Salt both sides of the sliced eggplant, and let sit for 20 minutes to draw out the bitter juices.
Rinse the eggplant and pat dry with a paper towel.
Brush the eggplant slices with olive oil and season with sea salt and freshly ground pepper.
Grill the eggplant until lightly charred on both sides but still slightly firm in the middle, about 3–4 minutes a side.
Spread the hummus on the bread and top with the spinach leaves, feta, and eggplant. Top with the other slice of bread and serve warm.
Serves 2.
Mediterranean Tuna Salad Sandwiches
Usually loaded with high-fat mayonnaise, tuna salad does not often come to mind as a healthful staple. This version is made with Greek yogurt and flavorful roasted peppers, adding taste and moisture without a lot of fat. You can also enjoy the tuna salad without the bread, if you prefer.
|
• 1 can white tuna, packed in water or olive oil, drained • 1 roasted red pepper, diced • 1/2 small red onion, diced • 10 low-salt olives, pitted and finely chopped • 1/4 cup plain Greek yogurt |
• 1 tablespoon flat-leaf parsley, chopped • Juice of 1 lemon • Sea salt and freshly ground pepper, to taste • 4 whole-grain pieces of bread |
In a small bowl, combine all of the ingredients except the bread, and mix well.
Season with sea salt and freshly ground pepper to taste. Toast the bread or warm in a pan.
Make the sandwich and serve immediately.
Serves 2.
Open-Faced Eggplant Parmesan Sandwich
Eggplant Parmesan is often deep fried, laden with high-fat cheese, and served with mounds of pasta. In this version, the eggplant is broiled before being topped with marinara and low-fat Parmesan cheese, and served on a slice of toasted whole-grain bread. Eat with a knife and fork!
|
• 1 small eggplant, sliced into 1/4-inch rounds • Pinch sea salt • 2 tablespoons olive oil • Sea salt and freshly ground pepper, to taste |
• 2 slices whole-grain bread, thickly cut and toasted • 1 cup marinara sauce (no added sugar) • 1/4 cup freshly grated, lowfat Parmesan cheese |
Preheat broiler to high heat.
Salt both sides of the sliced eggplant, and let sit for 20 minutes to draw out the bitter juices.
Rinse the eggplant and pat dry with a paper towel.
Brush the eggplant with the olive oil, and season with sea salt and freshly ground pepper.
Lay the eggplant on a sheet pan, and broil until crisp, about 4 minutes. Flip over and crisp the other side.
Lay the toasted bread on a sheet pan. Spoon some marinara sauce on each slice of bread, and layer the eggplant on top.
Sprinkle half of the cheese on top of the eggplant and top with more marinara sauce.
Sprinkle with remaining cheese.
Put the sandwiches under the broiler until the cheese has melted, about 2 minutes.
Using a spatula, transfer the sandwiches to plates and serve.
Serves 2.
Open-Faced Grilled Caesar Salad Sandwiches
Caesar salad may be a West Coast invention, but it includes many classic ingredients of the Mediterranean. Here the classic salad is grilled, then made into a sandwich. Enjoy it with fresh fruit on the side.
|
• 3/4 cup olive oil, divided • 2 romaine hearts, left intact • 3–4 anchovy filets • Juice of 1 lemon • 2–3 cloves garlic, peeled • 1 teaspoon Dijon mustard • 1/4 teaspoon Worcestershire sauce |
• Sea salt and freshly ground pepper, to taste • 2 slices whole-wheat bread, toasted • Freshly grated, low-fat Parmesan cheese |
Heat a grill over medium-high heat. Oil the grates.
On a cutting board, drizzle the lettuce with 1–2 tablespoons of olive oil and place on the grates.
Grill for 5 minutes, turning until lettuce is slightly charred on all sides. Let lettuce cool enough to handle.
In a food processor, combine the rest of the olive oil with the anchovies, lemon juice, garlic, mustard, and Worcestershire sauce.
Pulse all ingredients until you have a smooth emulsion. Season with sea salt and freshly ground pepper to taste. Chop the lettuce in half and place on the bread.
Drizzle with the dressing and top with the Parmesan cheese. Serve and enjoy!
Serves 2.
Slow-Roasted Tomato and Basil Panini
Slow roasting tomatoes brings out their flavor, and cooking them actually increases their lycopene. Here the flavors of an Italian Caprese salad are transformed into a sandwich. If you don’t have a panini maker or grill pan, you can easily toast the sandwich in a nonstick skillet.
|
• 4 Roma tomatoes, halved • 4 cloves garlic • 2 tablespoons olive oil • 1 tablespoon Italian seasoning |
• Sea salt and freshly ground pepper, to taste • 4 basil leaves • 2 slices fresh mozzarella • 4 slices whole-grain bread |
Preheat oven to 250 degrees.
Lay the tomatoes and garlic cloves on a sheet pan, and drizzle with the olive oil.
Sprinkle with Italian seasoning, and season with the sea salt and freshly ground pepper.
Roast for about 2 1/2–3 hours, until tomatoes are extremely fragrant and slightly wilted.
To make the panini, layer the tomatoes with the basil and cheese on the bread.
Preheat a panini maker, and cook the sandwiches until the bread is browned and the cheese is melted.
If you don’t have a panini maker, just heat a grill pan on medium-high heat, and place the sandwich directly on the grill pan. Place another pan on top to press the sandwich.
Flip the panini after 3–4 minutes when the bread has nice grill marks, and cook the other side.
Serve warm.
Serves 2.
Spinach and Mushroom Pita
This easy-to-put-together pita pocket makes a light and healthful lunch option. Lemon is a key ingredient in the south of France, as well as in Italy, Spain, and Greece; use it to add flavor and freshness to salads and sandwiches. All of the ingredients in the sandwich can also be used in salads, so stock up your refrigerator produce drawer!
|
• 2 cups baby spinach leaves • 1 small red onion, thinly sliced • 1/2 cup button mushrooms, sliced • 1/2 cup alfalfa sprouts • 1 tomato, chopped |
• 1/2 small cucumber • 2 tablespoons olive oil • Juice of 1 lemon • Sea salt and freshly ground pepper, to taste • 2 whole-grain pita pockets |
Combine all the vegetables, olive oil, and lemon juice in a bowl, and season with sea salt and freshly ground pepper to taste.
Toss the salad until well mixed.
Stuff the vegetable mixture into the pita pockets and serve immediately.
Serves 2.