FOR THE DAILY SOUTHERNER
Abundant plates of fresh vegetables, delicate fish from the nearby sea and splashes of olive oil are all hallmarks of traditional meals found in the Mediterranean.
The Mediterranean diet has been embraced for thousands of years by those living along the Mediterranean Sea, and is now followed around the world as consumers discover its delicious flavor components and researchers uncover its countless health benefits, including helping to prevent heart attacks and strokes according to a study conducted by The New England Journal of Medicine.
It's easy to embrace this healthy lifestyle during grilling season by giving your grill a Mediterranean diet makeover with the Pompeian family of oils and vinegars. You can enjoy the benefits of the diet without leaving home by making simple changes, such as swapping butter and vegetable oil for Grapeseed Oil or OlivExtra Premium Mediterranean Blend, and making homemade dressings and vinaigrettes by combining oils and vinegars in place of bottled versions.
Grapeseed Oil, which has one of the highest smoke points of all oils and is a rich source of Vitamin E, has a light taste that will not disrupt the flavors of food while cooking. This versatile, all natural oil is great to line your grill or pan with before cooking to prevent food from sticking. OlivExtra Mediterranean Blend, a healthy combination of canola, extra virgin and grapeseed oils, is the perfect all-purpose oil that represents key components of the Mediterranean diet and provides essential Omega-3 and Omega-6, monounsaturated fat and Vitamin E.
Ready to adopt a Mediterranean lifestyle at home? Check out these easy grilling recipes from Hungry Girl Lisa Lillien. For more information, visit www.Pompeian.com.
Spicy Mustard Chicken Kebabs
1/4 cup plus 1 tablespoon spicy brown mustard
2 tablespoons Pompeian OlivExtra Premium Mediterranean Blend
1/4 teaspoon garlic powder
1 tablespoon Pompeian White Wine Vinegar
1 pound raw boneless skinless chicken breast, cut into 1-inch cubes
1/4 teaspoon each of salt and black pepper
1 medium red onion, cut into 1-inch chunks
To make sauce, place 3 tablespoons mustard in medium bowl. Add oil and garlic powder, and whisk until uniform. Cover and refrigerate.
To make marinade, in small bowl, combine vinegar with remaining 2 tablespoons mustard. Stir until uniform.
Season chicken with salt and pepper. Place chicken and marinade in large sealable plastic bag. Remove as much air as possible and seal. Gently knead marinade into chicken through bag. Refrigerate for 1 hour.
Meanwhile, if using wooden skewers, soak 4 in water for 20 minutes to prevent burning.
Alternately thread marinated chicken and onion chunks onto 4 skewers.
Bring grill to medium-high heat.
Brush both sides of kebabs with sauce. Grill kebabs for 5 minutes with grill cover down.
Flip kebabs and grill for 6 to 8 minutes, or until chicken is cooked through. Enjoy.
Nutrition per serving: 215 calories; 8.5g fat; 415mg sodium; 5g carbohydrate; 0.5g fiber; 2g sugars; 26.5g protein
Jalapeno Peach Shrimp Skewers
2 cups canned peach slices packed in juice, drained and blotted dry
2 tablespoons Pompeian Grapeseed Oil
2 tablespoons chopped seeded jalapeÒo pepper
1 teaspoon Pompeian White Wine Vinegar
1 teaspoon brown sugar (not packed)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon salt
12 ounces (about 20) raw large shrimp, peeled, tails removed, deveined
If using wooden skewers, soak 4 in water for 20 minutes to prevent burning.
To make sauce, place 1/4 of the peach slices in small food processor or blender. Add the rest of the ingredients except shrimp and remaining peach slices and puree until smooth. Transfer half of the sauce to small bowl and refrigerate until ready to serve (for dipping).
Bring grill to medium-high heat.
Evenly thread shrimp and remaining peach slices onto 4 skewers. Brush both sides with some of remaining sauce. Grill until shrimp are cooked through, 1 to 2 minutes per side, brushing with remaining sauce as they cook.
Serve with refrigerated sauce for dipping.
Nutrition per serving: 185 calories; 8g fat; 415mg sodium; 6g carbohydrate; <0.5g fiber; 4.5g sugars; 21g protein
Hungry Grilled Romaine Salad
1 tablespoon Pompeian Extra Virgin Olive Oil
1 large heart romaine lettuce, halved lengthwise
2 dashes each salt and black pepper
1/4 cup diced tomato
1/4 cup diced red onion
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons finely chopped basil
2 tablespoons Pompeian Balsamic Vinegar
Bring grill to high heat.
Drizzle and brush 1/2 teaspoon of olive oil onto cut sides of each romaine half. Sprinkle with salt and pepper.
Lay romaine halves on grill, cut sides down. Grill until slightly charred, 1 to 2 minutes.
Plate romaine halves, cut sides up. Top with tomato, onion, cheese and basil.
In small bowl, whisk vinegar with remaining 2 teaspoons of olive oil. Drizzle atop salad and enjoy.
Nutrition per serving: 135 calories; 10g fat; 340mg sodium; 9.5g carbohydrate; 3g fiber; 5g sugars; 5g protein