Better Health & Living

Issue: September 2008
My Big Not-So-Fat Greek Meals
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My Big Not-So-Fat Greek Meals

Mediterranean specialties that will have the whole family shouting 'Opa!'

by Meredith Deeds

Simplicity and freshness are the hallmarks of Greek cuisine, which is why these dishes are appealing and healthy options when you're trying to get good food on the table quickly. Hey, who knows? Maybe your guests will be inspired to do as the Greeks do and smash their plates on the floor after this splendid dinner. Anything to get out of washing the dishes!

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Avgolemono (Egg and Lemon Soup)

A Greek taverna classic, this rich-tasting soup is what Mama serves up when someone's under the weather.

Serves 6

  • 8 cups chicken broth
  • 1/2 cup long-grain rice
  • 3 large eggs
  • 1/4 cup fresh lemon juice
  • Salt and freshly ground black pepper to taste
  1. Bring the broth to a simmer in a large soup pot over medium-low heat. Add the rice and cook for 15 to 20 minutes or just until tender.
  2. In a large metal bowl, whisk the eggs until completely blended. While continuing to whisk briskly, slowly add 2 cups hot broth. Quickly add to the pot, whisking constantly so the eggs don't curdle. Add the lemon juice, salt, and pepper.
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Fresh Fruit with Honey, Yogurt, and Walnut Phyllo Crisps

Spelled fillo or phyllo, this paper-thin dough is essential for making divine Greek and Middle Eastern pastries; you can find it frozen in gourmet stores and large supermarkets. This recipe makes more crisps than you'll need, but they make great treats with your afternoon coffee.

Serves 4

  • 3 sheets phyllo dough (17-by-12 inches), thawed according to package directions
  • 2 tablespoons butter, melted
  • 6 tablespoons sugar
  • 1/4 cup finely chopped walnuts
  • 1 1/2 cups fat-free Greek yogurt or strained low-fat plain yogurt* (see Note with Tzatziki Sauce)
  • 3 tablespoons honey
  • 4 cups mixed fresh fruit, bite-size pieces
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  1. Preheat the oven to 375°F. Line a large baking sheet with parchment paper.
  2. Place 1 sheet of phyllo on the baking sheet and lightly brush with butter. Sprinkle with 2 tablespoons sugar and 4 teaspoons walnuts. Repeat with the remaining ingredients, pressing on each layer lightly with your fingers.
  3. Using a sharp knife or pizza cutter, cut the phyllo into 24 rectangles, 3-by-2 1/2 inches each. Cover with parchment paper and place another baking sheet on top to prevent curling. Bake for 10 to 15 minutes or until golden brown; then let cool on a baking sheet.
  4. In a small bowl, whisk together the yogurt and honey.
  5. Spoon the fruit into serving dishes and place a dollop of yogurt on top. Nestle a phyllo crisp into the yogurt so it stands upright.
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Chicken Gyros with Tzatziki Sauce

Serves 6

  • 1 tablespoon olive oil
  • 1 1/2 pounds boneless, skinless chicken breast, thinly sliced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 pita breads, heated
  • 1 tomato, sliced
  • 1 sweet onion, thinly sliced
  • Tzatziki Sauce (recipe below)
  1. Heat the oil in a large sauté pan over medium-high heat. Add the chicken, oregano, cumin, salt, and pepper and sauté for about 5 minutes or until the chicken is lightly browned and cooked through.
  2. Place the pitas on individual plates. Top each with equal amounts of the chicken, tomato, and onion; then spoon on some of the sauce. Serve the remaining sauce on the side.

Tzatziki Sauce

Fat-free Greek yogurt is wonderfully thick and rich, but you can get a similar result by straining low-fat plain yogurt.

Makes 2 cups

  • 1/2 large cucumber, peeled and seeded
  • 2 cups fat-free Greek yogurt or strained low-fat plain yogurt*
  • 1 teaspoon minced garlic
  • 1 tablespoon fresh lemon juice
  • Salt and freshly ground black pepper to taste
  1. Grate the cucumber and place in a strainer over a bowl or sink. Press with a wooden spoon or a spatula to squeeze out as much water as possible.
  2. In a medium bowl, combine the yogurt, cucumber, garlic, lemon juice, salt, and pepper. Refrigerate until ready to use.
  3. *Note: If using low-fat plain yogurt, line a small colander with a paper towel and place over a bowl. Add the yogurt to the colander, lay plastic wrap over the yogurt, and place a plate on top of the wrap. Refrigerate for 30 minutes.
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Greek Salad

This refreshing, rustic peasant salad makes a delectable lunch or light dinner. Serve with a warmed whole-wheat pita to scoop up every last tasty bite--and for authentic flavor, use extra-virgin olive oil from Greece.

Serves 4

  • 1 1/2 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1 teaspoon Dijon mustard
  • 2 teaspoons fresh oregano, minced, or 1/2 teaspoon dried oregano
  • 1/2 large cucumber, peeled, seeded, and cut into 1/2-inch half-moons
  • 2 ripe tomatoes, cut into 8 wedges, or about 20 halved cherry or grape tomatoes
  • 1/2 green bell pepper, cored, seeded, and cut into 1/4-inch strips
  • 1/2 red bell pepper, cored, seeded, and cut into 1/4-inch strips
  • 1/2 Bermuda onion, sliced into thin rings
  • 6 cups romaine lettuce, torn into bite-size pieces
  • 1/2 cup feta cheese
  • 1/4 cup kalamata olives, pitted and halved
  • Salt and freshly ground black pepper to taste
  1. In a large bowl, whisk together the lemon juice, oil, 1 tablespoon water, and the garlic, mustard, oregano, salt, and pepper. Add the cucumber, tomatoes, bell peppers, onion, and lettuce and toss to coat with dressing.
  2. Transfer to a serving platter and sprinkle with the cheese and olives.

Regular contributor Meredith Deeds has lived, cooked, and taught all over America, but right now she's dreaming of cruising the Greek isles.

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