Mediterranean Diet on a Crisp Tortilla: A Flavorful Fusion

The Mediterranean diet, celebrated for its health benefits and delicious flavors, meets the satisfying crunch of a tortilla in these innovative recipes. Drawing inspiration from Greek gyros and Mediterranean cuisine, this article explores various ways to enjoy the essence of the Mediterranean on crispy tortillas, from quick lunches to party appetizers.

Mediterranean Wraps: A Taste of Greece at Home

Inspired by a trip to Greece, these Mediterranean Wraps bring the flavors of gyros and Mediterranean cuisine into an easy-to-make meal. These wraps are perfect for a quick lunch or dinner and are easily customizable.

Ingredients:

• Tortillas: Any kind works, but spinach or sun-dried tomato tortillas are particularly recommended. Homemade tortillas recipe can be used as the base, or store-bought pita or naan can be substituted.
• Hummus: Serves as a base layer, adding creamy texture and flavor.
• Lettuce: Mixed greens lettuce or any preferred type.
• Seasoned Chicken: Diced chicken seasoned with za’atar spice, salt, and pepper. Rotisserie chicken can be shredded for a quicker option.
• Roasted Vegetables: Diced zucchini and halved cherry tomatoes tossed with olive oil, salt, pepper, and za’atar spice.
• Chickpeas: Chickpeas patted dry and tossed with olive oil, paprika, salt, and pepper, then baked until crispy.
• Feta: Crumbled feta cheese adds a tangy and salty element.
• Feta Sauce: Mashed feta combined with sour cream and lemon zest, thinned with water to a drizzling consistency.

Instructions:

1. Preheat oven to 425 degrees F.
2. Prepare the Roasted Vegetables and Chickpeas: On a small baking sheet, toss diced zucchini and halved cherry tomatoes with olive oil, salt, pepper, and za’atar spice. On another baking pan, pat dry the chickpeas and toss them with olive oil, paprika, salt, and pepper. Bake for 16 minutes, or until vegetables are slightly browned and softened and the chickpeas are crispy.
3. Cook the Chicken: Heat olive oil over medium-low heat in a frying pan. Season diced chicken with za’atar spice, salt, and pepper. Cook until cooked through, flipping after 5 minutes.
4. Make the Feta Sauce: Mash feta into small pieces using a fork. Combine with sour cream and lemon zest. Add a little bit of water at a time until the sauce is thinned and able to be drizzled.
5. Assemble the Wraps: Layer hummus, lettuce, seasoned chicken, roasted vegetables, chickpeas, feta, and feta sauce in a pita or tortilla.

Tips and Customizations:

• Vegetarian Option: Skip the chicken and use tofu or just veggies for a vegetarian version.
• Additions: Add cooked quinoa or rice to make it more filling.
• Cheese Alternatives: Goat cheese can be used instead of feta.
• Storage: Wrap leftovers tightly in foil or plastic wrap, or place them in an airtight container.

Vegan Mediterranean Tostadas: A Quick and Flavorful Lunch

These vegan Mediterranean Tostadas offer a quick and easy lunch option, resembling a mini thin-crust pizza.

Ingredients:

• Crispy Tortilla Shells: Corn tortillas toasted until golden brown and crispy.
• Hummus: Any flavor.
• Mediterranean Salad: A mix of crispy cucumbers, juicy cherry tomatoes, briny olives, spicy shallots, and parsley, tossed with olive oil, lemon juice, salt, and pepper.
• Tahini: For drizzling on top.

Instructions:

1. Prepare the Salad: Combine cucumbers, tomatoes, olives, shallots, and parsley in a mixing bowl. Whisk together olive oil, lemon juice, salt, and pepper in a separate bowl, then pour over the salad and toss.
2. Make the Tostadas: Toast the corn tortillas until golden brown and crispy. Top with a layer of hummus (about 2 tablespoons) and about 1/4 cup of the salad. Drizzle with tahini.

Tips and Variations:

• Toast tostadas in the morning to keep them crispy throughout the day.
• Store the salad and hummus separately until ready to assemble.

No Guilt Mediterranean Tostadas: A Healthy Twist on Guilty Pleasures

These tostadas offer a guilt-free way to enjoy the flavors of pizza and Taco Bell, using Mediterranean diet-friendly ingredients.

Ingredients:

• Tortillas: Organic tortillas or homemade tortillas.
• Refried Beans: Black or red refried beans.
• Salad: Following the Mediterranean Plate Portion guidelines, fill half the plate with salad.
• Vegan Tzatziki: A large helping on a quarter of the plate.

Instructions:

1. Set the table with dinner plates, filling half with salad and a quarter with Vegan Tzatziki.
2. Place refried beans on the tortillas.
3. Add toppings of your choice.
4. Cut each Mediterranean Tostada into 6 slices and serve family style with serving spatulas.

Tips and Variations:

• Experiment with toppings to find your favorite combinations.
• Serve with Mediterranean Diet friendly Red Sangria.

Mediterranean-Inspired Tacos: A Fresh and Flavorful Twist

These tacos feature grilled chicken marinated in sun-dried tomatoes, olive oil, and lemon, topped with a creamy sun-dried tomato Greek yogurt crema and a crisp medley of cucumbers, red onion, feta, and basil.

Read also: Healthy Apple Dessert

Ingredients:

• Chicken Marinade: Sun-dried tomatoes, lemon juice, salt, and pepper.
• Greek Yogurt Crema: Yogurt, sun-dried tomatoes, lemon juice, honey, salt, and pepper.
• Taco Toppings: Cucumbers, red onion, feta, and basil.
• Tortillas: Corn or flour tortillas.

Instructions:

1. Prepare the Marinade: In a food processor, combine sun-dried tomatoes, lemon juice, salt, and pepper. Puree. Add the chicken to a zip-top bag and add the marinade. Seal the bag and move the chicken around gently to coat.
2. Make the Crema: Add yogurt, sun-dried tomatoes, lemon juice, honey, salt, and pepper to a blender or food processor. Pulse until combined.
3. Prepare the Taco Toppings: Combine all topping ingredients in a large bowl and stir to combine.
4. Grill the Chicken: Heat a well-oiled grill pan to medium high. Remove the chicken from the marinade and grill for 4 to 5 minutes per side, just until cooked through.
5. Assemble the Tacos: Warm the tortillas. Place 1/8 of the chicken into each tortilla. Top with 1/8 of the toppings and the crema.

Mediterranean Chicken Wraps: A Burst of Nutritious Flavors

These wraps are filled with nutritious, colorful, fresh ingredients, making them a perfect handheld meal for lunch or dinner.

Ingredients:

• Marinated Chicken: Chicken breasts or thighs marinated in lemon juice, olive oil, garlic powder, Italian seasoning blend, salt, and smoked paprika.
• Hummus: Store-bought or homemade creamy hummus.
• Tortillas: Large burrito-sized tortillas or lettuce wraps.
• Feta: Or goat cheese.
• Veggies: Onions, peppers, shredded romaine, cucumber, tomatoes, zucchini, or mushrooms.
• Olives: Green olives and kalamata olives.

Instructions:

1. Marinate the Chicken: Marinate the chicken for at least 20 minutes.
2. Cook the Chicken: In a large skillet, heat oil on medium/high heat. Add the marinated chicken and cook for about 8-10 minutes on each side, until the internal temp reaches 165ºF. Transfer to a plate.
3. Sauté Peppers and Onions: Add peppers and onions to the same skillet and sauté until soft (about 5 minutes). Season with a pinch of salt.
4. Assemble the Wraps: Toast the tortillas if desired. Spread hummus and then add all the toppings to the wrap. Fold the bottom up halfway, fold in the sides, and poke with a toothpick to keep it closed.

Tips and Pairings:

• Vegetarian Option: Skip the chicken.
• Other Protein Options: Sliced beef, gyro, shrimp, or white fish.
• Side Dishes: Roasted Corn Salad, Crispy Fries, Parmesan Crusted Potatoes, or Corn Casserole.
• Appetizer Salad: Lemon Kale Caesar or Parmesan Crusted Brussel Sprouts.

Homemade Baked Tortilla Chips: The Perfect Mediterranean Diet Accompaniment

These homemade baked tortilla chips are a healthier alternative to deep-fried chips and are perfect for dipping in salsa, guacamole, or enjoying with your favorite Mediterranean dips.

Ingredients:

• Corn tortillas (white or yellow recommended)
• Olive oil
• Coarse salt

Instructions:

1. Preheat oven to 375.
2. Cut tortillas into 6 or 8 pieces using a sharp knife or pizza cutter.
3. Spread tortilla triangles out in a single layer on a baking sheet.
4. Spray or brush olive oil over each tortilla.
5. Salt chips with a coarse salt.
6. Bake for 10-15 minutes until golden brown and completely crunchy. Darker baking sheets cook faster.
7. Let chips cool before serving.
8. Store in an airtight container at room temperature.

Tips and Variations:

• Use a dark baking sheet for crispier chips.
• Use an olive oil mister or sprayer to control the amount of oil.
• For a spicy variation, use Jalapeno Salt.

Read also: Best Keto Tortillas

Read also: Crunchy Keto Snack

tags: #crisp #tortilla #mediterranean #diet