The 400-Calorie Mediterranean Diet Cookbook by Peter Minaki

Author:Peter Minaki
Language: eng
Format: epub
Publisher: Adams Media
Published: 2021-09-14T00:00:00+00:00

Calories 350

PER SERVING

Fat 18g

Sodium 320mg

Carbohydrates 22g

Fiber 1g

Sugar 2g

Protein 23g

RICE AND SLOW COOKING

When making rice in a slow cooker, use converted rice (not instant) and it will come out light and fluffy. You can also add vegetables and spices to the rice for an easy meal.

Braciola

Braciola is an Italian dish made of thin slices of meat that are filled and rolled up into a spiral shape. It tastes rich but doesn’t contain too many calories. Look for steaks that are approximately ⅛" thick, 8"–10" long, and 5" wide to make this dish.

SERVES 8

½ teaspoon olive oil

½ cup diced onions

2 cloves garlic, peeled and minced

1 (32-ounce) can diced tomatoes

8 (2.5-ounce) very thin-cut round steaks

4 teaspoons bread crumbs

4 teaspoons grated Parmesan cheese

8 stalks rapini, stems cut off

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