Weeknight dinners with the kids... Oven Roasted Chicken & Caesar Salad.
The Mediterranean Mama
Michelle Karam
Tuesday, April 7, 2015
Easy Weeknight Tomato Sauce
Monday, April 6, 2015
Greek Chicken & Lemon Potatoes
Greek Chicken & Lemon Potatoes
4 Medium Yellow Potatoes Quartered1 teaspoon salt¼ teaspoon pepper (or to taste)1 teaspoon garlic salt2 teaspoon oregano½ cup lemon juice
Chicken:1 whole chicken quartered (skin on) ¾ tsp. salt¼ tsp. pepper¼ teaspoon oregano
1 clove of garlic minced
1 tablespoon melted butter (optional can use olive oil)
1/4 cup lemon juice
Peel & quarter the potatoes. Place in bowl and combine with all ingredients. Let marinate, mixing it every so often so that potatoes do not discolor or turn brown.
Combine all of your dry seasonings together in a bowl and rub all over both sides of your chicken pieces.1 clove of garlic minced1 tablespoon melted butter (optional can use olive oil)1/4 cup lemon juice
Peel & quarter the potatoes. Place in bowl and combine with all ingredients. Let marinate, mixing it every so often so that potatoes do not discolor or turn brown.Combine all of your dry seasonings together in a bowl and rub all over both sides of your chicken pieces.1 clove of garlic minced1 tablespoon melted butter (optional can use olive oil) 1/4 cup lemon juice
Peel & quarter the potatoes. Place in bowl and combine with all ingredients. Let marinate, mixing it every so often so that potatoes do not discolor or turn brown.Combine all of your dry seasonings together in a bowl and rub all over both sides of your chicken pieces.Marinate chicken in a bowl with all ingredients except butter. Place chicken, skin side up, in roasting pan and drizzle butter and lemon juice over the top. Add potatoes all around the sides of the chicken, juices included. Roast,uncovered, in preheated, 400 degree oven for 45 min to 1 hour.
The Mediterranean Diet
When I was a kid, I’d go to school with my brown paper bag lunch and I’d open it up praying for a nice PB&J sandwich only to find something that represented a pita “torpedo” sandwich that usually had something like Lebni, (think thick yogurt) crushed mint and few slices of a Persian cucumber in it…. dessert was not a Hostess cup cake… oh no, no friends, it was dried apricots. Yeah, try trading that with your school buddy. Fat chance!
At the time, I was absolutely mortified and wished that my Armenian roots were more like my nice American friend Suzy…who’s mom so graciously even thought to put a fruit roll up in her lunch.
In actuality, looking back my mom had it all right though. Drawing from my Middle Eastern roots led me to grow up eating something very similar to the Mediterranean Diet. Yes, that very same Mediterranean Diet that according to a recent study published by The New England Journal of Medicine’s Web site this past Monday, proved that about 30% of heart attacks, strokes & deaths from heart disease can be prevented if people switch to a diet rich in olive oil, nuts, beans, fish fruits & veggies… AKA The Mediterranean Diet.
So what can you do to jump on board this HEART HEALTHY TRAIN? According to the Mayo Clinic:
WORK IT OUT! Get plenty of exercise
EAT YOUR VEGGIS & GO NUTS! Eat mostly plant-based foods, i.e. fruits, vegetables, whole grains, beans 7 nuts.
BUTTER IS NOT ALWAYS BETTER! Switch that butter or margarine to olive oil or a canola oil/olive oil blend.
FRESH FLAVOR! To boost flavors when you cook, don’t go for those MSG, high sodium seasoning salts- go for FRESH flavor! Use fresh herbs like, basil, chives, cilantro & dill.
MOOO-VE OVER COW! Limit your red meat intake to no more than a few times a week.
GO FISH & CHICKEN! Eat lots of fish and poultry.
RAISE YOUR GLASS! Go for the vino! Drinking red wine in moderation (optional… although I might exercise that option more frequently than I should!)
Give this recipe a try tonight! Straight outta the Mediterranean!
Sea Bass Mediterraneo
4 Sea Bass Filets (4-5 ounces each)
2 Medium Tomatoes Diced
¼ Cup Pitted Kalamata Olives
½ Cup Dry White Wine
¼ Cup Capers
2 Tablespoons Chopped Fresh Herbs - Parsley & Dill
Salt & Pepper to taste2 Tablespoons Olive Oil
In a large Pyrex dish spray with non-stick cooking spray. Place the fish filets, skin side down in the dish. Top with the tomatoes, olives & capers. Then sprinkle the remaining ingredients on top of the fish evenly.
Bake in the oven on 425 degrees for about 20-25 minutes… depending on the thickness of the fish.
Serve over quinoa along with a side salad and you’ve got a meal made in heaven!
If you make only ONE swap from this list, keep this statistic in mind:
Olive oli is one of the healthiest ingredients of the Mediterranean diet! People who regularaly use olive oil while cooking have a 41% less risk of stroke compared to those who never use olive oils.
Pretty convincing. Right?
While I can’t guarantee you that a Greek God is going to show up at your doorstep, I can say give this diet a try. Your heart will thank you!
Get to know The Mediterranean Mama
Michelle Karam a.k.a. The Mediterranean Mama is a dynamic professional chef, cooking show personality, food blog writer, catering company owner, and the mother of three young children. A chef from the prestigious California Culinary Academy, Michelle has always had a passion for great food and the generosity to share her recipes with others. As a busy mom, she understands that many women are juggling careers, family and household, and she gladly reveals her kitchen secrets to fast, healthy meals that even the pickiest of eaters will love.
Michelle began her catering and event company, Dishes by Michelle, in her own home, creating unique parties for friends and family. She’s been the private chef for prestigious clients including Sony Pictures, Norman Lear, and Susan G. Komen’s Race for the Cure. She’s shared her culinary skills on numerous t.v. shows appearing as a chef on the Food Network’s “Cupcake Wars” and on Bravo’s “Rocco’s Dinner Party,” with celebrity chef Rocco Dispirito, and NBC Florida’s “Today Show.”
Michelle is currently the Featured Chef for ModernMom.com and their “Let’s Cook” series. She’s the Featured Chef for ehow.com where she has filmed over 50 online segments teaching how to make delicious recipes with a no stress attitude. She was the featured chef on Target’s Holiday Solutions 2010, Pier I Imports “Tasting Party Collection,” and Answers.com.
She’s currently the spokesperson for Idaho Spuds and leads the video series “Let’s Whip Something Up.” She has provided her culinary expertise to companies including Buitoni, Kashi, Keurig, and Pirate’s Booty. She’s a forum leader for “Connect: Professional Women’s Network” on LinkedIN.com for CITI, which helps women increase their network connections and provides valuable tips and inspirational stories for professional success.
In addition to her on-camera appearances, Michelle is the producer and guest host of a weekly radio show for the Santa Barbara News Press, focusing on travel, local restaurants, reviews, and recipes.
Michelle lives in Santa Barbara , California with her husband, CFO Juan Carlos Karam, and their three kids: Vincent, Lucas and Lillie.
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