Mediterranean Madness

Mediterranean Madness

I recently had a request to make a complete meal based on the basics of clean eating and I must say that was a fantastic idea! We are going to take good wholesome foods that feed our bodies and minds and put them into a meal. We will have a salad that has good fats and good carbs and shish kabobs that are packed full of lean proteins, now this is a recipe to a beautifully built body! Now, to the kitchen for some Greek goodness!

Skinny Shopping List:

Remember what I said about making that list? This recipe has quite a few ingredients so remember to write them down before we find ourselves in the candy isle!

Shish Kabobs-

2lbs of Chicken Breasts (By time we are done cleaning them we will be down to about 1.5lbs haha)

4oz 0% Fage Greek Yogurt

1 pkg. White Mushrooms (about 30 pieces)

½ Lemon (1 Tbsp. Juice Only - We will use the other half for our saladJ)

1 Tbsp. Dill

2 Tbsp. Minced Garlic

Kale Salad-

1 C Kale (large bunch)

½ C Grape Tomatoes (Cherry tomatoes are good too J)

1/3 C Red Onion (Diced)

1 Can Garbanzo Beans (Mmmm Hummus!)

½ C Fat Free Feta (If we want it to be Ethnic we NEED Feta! ♥)

½ Medium Yellow Pepper (Cored and Diced)

1 Small Cucumber (About 6-7”)

½ Lemon (1-2 Tbsp. Juice only – Did you know that throwing lemon halves into your garbage disposal will not only freshen it but it will also clear up all the junk stuck on the blades ect, just flip the switch and grind ‘em up! Little everyday kitchen tip of ya’)

2 Tsp. Minced Garlic

½ Tsp. Black Pepper (tri-color peppercorn would be amazing if you have it! If not every day pepper is A-Okay!)

½ Tsp. Basil (Dried basil is great; if you want to take the time for fresh…go for it!)

Dash of Sea Salt (this means literally two turns of the grinder or a sprinkle of the shakerJ)

1 Tbsp. Extra Virgin Olive Oil (ßGood Fats!)

2-3 Tbsp. Red Wine Vinegar (Sooo Good on Salads ♥)

Tools and Gadgets:

Shish Kabobs-

Grill (you can use the oven if you so choose – 375 Degrees for approx. 25 minutes – Turn at 15 minutes)

Cutting Board

Knife (needed to clean chicken)

Measuring Spoon

Large Gallon Zip Lock Bag

Shallow Baking Dish (you can either marinate your chicken in a dish or in the bag – the bag makes it easier to mix the marinate but if you bake the chicken I suggest you use the shallow baking dish)

Skewers

Strainer

Kale Salad-

Cutting Board

Can Opener

Strainer

Knife (For cutting your veggiesJ)

Large Mixing Bowl

Measuring Cup

Measuring Spoons

Shaker Cup (Optional ) or Small Bowl

Tongs for Tossing your Kale Salad

Directions to a Delicious Dinner (or lunch or breakfast haha):

Rinse your mushrooms and set a side

Clean all the fat from your chicken and discard – weigh out about 1.5-2lbs of chicken

Cut into square inch pieces (I ended up with 36 pieces)

Now take your skewers and rotate mushroom, chicken, mushroom, chicken and set aside

            You should have 6 skewers with about 3-4 mushrooms and 5 pieces of chicken

1) Clean Chicken 2) Cut into square inch pieces
3) Skewer Mushroom 4) then Skewer Chicken and keep rotating



1) Should look like this 2) Yields approx 6 Skewers
7) Add 1 Tbsp. Lemon Juice into your bag 2) Add Basil



In your Large bag or shallow dish mix Greek Yogurt, Dill, Minced Garlic and Freshly Squeezed Lemon – Mix well

9) Add Minced Garlic 10) Add Yogurt
11) - 12) Mix by Squeezing and Rubbing Bag



13) Place Kabobs in Bag *Note the skewers will poke out the sides
14) Submerge each one so its coated evenly
15) I put mine in a shallow dish in case it leaked and let it marinate in the fridge for 24 hours



Now submerge your kabobs into the yogurt mixture and let marinate for about 24 hours

24 Hours Later……..

Heat up your grill

Start Prepping for your salad -

1) Kale Leaf 2) Remove Spine / Stem
3) Cut into small Pieces 4) Place in Bowl

Rinse all of your vegetables

Cut the Stems and spine from your kale (this is very hard to chew and we want a easy to eat salad)

Now Chop Dice and Slice all of your remaining veggies, rinse your beans and place in mixing bowl

5) Quarter your Cucumber down the length 6) Cube
7) Add to Bowl 8) Cut your pepper in half

9) Core your Pepper 10) Cube
11) Add to Bowl 12) Cut each end of Onion and remove the outside layer

13) 1 slice should equal approx 1/3 C 14) Dice
15) Add Tomatoes and Onions to Bowl 16) Add Rinsed garbazo beans (No liquid)

At this time you can place your Shish Kabobs on your grill on medium heat

Cook for approx. 15 minutes

16) Place Kabobs on Grill 17) Cook for approx 15-20 Minutes
18) Turn and Grill for approx 10-15 More Minutes

While your chicken is grilling let us finish up our salad J

You can either mix your spices and oil in a bowl or a shaker cup, I chose a shaker cup ♥

Add your lemon, salt, pepper, garlic, basil, oil, red wine vinegar and fat free feta into your shaker cup (or bowl) and mix well

1) My Favorite Blender Bottle 2) Add Lemon / Spices
3) Add Fat Free Feta 4) Toss with Salad Well, Coating all of the Veggies

We will now toss our kale salad with the dressing we just created (make sure to toss it well assuring nothing is settled on the bottom of the bowl)

Yummmmm ♥

You should be able to turn your chicken now

cook for an addition 10 minutes

Now it’s time to clean up and get ready for a Yummy Mediterranean Meal!

After your Chicken is cooked through (no pink) Turn off your grill, plate your food and ENJOY!!! ♥ MmmmMmmmMmmm Mediterranean Madness!



Skinny on the Nutrition:

Kale Summer Salad –

Yields 6 servings

Serving Size – Approx 1 Cup

Calories ……………….. 135

Carbs ……………………. 16.75g

Fat ……………………….. 3.5g

Sugar …………………… 3g

Protein ……………….. 9g

Fiber ……………………. 4.5g



***Nutrition is based off of brand recommendations and serving size.

Mediterranean Chicken Kabobs –

Yields 6 servings

Serving Size –1 kabob approx 4oz Meat

Calories ……………….. 127.5

Carbs ……………………. 1.5g



Fat ……………………….. 1.5g

Sugar …………………… <1g

Protein ……………….. 25g

Fiber ……………………. <1g

***Nutrition is based off of brand recommendations and serving size.

Thank You for stopping by! Drop by again for next week’s recipe J!

XOXO

Magan



Brett and I at our Friend's Beautiful Wedding
♥♥♥