Vegetarian Mediterranean Stir Fry

I must admit, I've always been a bit of a free-spirit. Growing up, I went against the grain and colored outside the lines. I've always embraced being different, and this is often reflected in my food. I literally cannot make a recipe without modifying it one way or another!


That's why I decided to change up the oh-so-common Asian stir fry. I swapped broccoli, water chestnuts and snap peas with yellow crookneck squash, zucchini, mushrooms and red pepper. Then, I added basil and rosemary, and replaced soy sauce with balsamic vinegar. Finally, I used brown rice instead of white rice, to add nutrients and fiber. This is the perfect post-workout lunch or I-have-10-minutes-throw-something-together dinner. Enjoy!

Vegetarian Mediterranean Stir Fry
Serves 2

2 cups cooked brown rice
1 medium crookneck (summer) squash, sliced then quartered
1/2 medium zucchini, sliced and quartered
4 small mushrooms, medium dice
1/2 medium red pepper, medium dice
1 large clove garlic, minced
Leaves of one large rosemary stem, finely chopped
4 large leaves basil, finely chopped + extra
Balsamic vinegar
Olive oil
Salt
Ground black pepper

Optional: Make a balsamic reduction while cooking the stir fry by simmering 1/4 cup balsamic vinegar in a small sauce pan, until reduced by about 1/3. Drizzle over the finished stir fry.

Heat a medium saute pan over medium-low heat. Lightly coat the bottom of the pan with olive oil. Add red pepper and cook until slightly tender, about 2 minutes, stirring frequently. Add garlic and rosemary and cook until garlic is slightly softened, about 30 seconds. Add squash and zucchini and cook until slightly tender, about 2-3 minutes, stirring frequently. Turn the heat to medium and add about 2 tablespoons balsamic vinegar, shaking the pan to toss. Add mushrooms, basil, rice and salt and pepper to taste. Stir and cook until mushrooms are softened, about 2 minutes. Remove from heat and top with finely chopped basil. If desired, drizzle with balsamic reduction. Enjoy!

Click below to enlarge nutrition facts

Roasted Red Pepper and Feta Wrap

This afternoon, I had made up my mind to make a roasted red pepper pita for my newest post. After preparing everything I needed, I grabbed the package of pita pockets that have been sitting in our pantry and set to work. That is...Until I realized the pitas were FAR past their expiration date. I substituted the pita for a whole wheat tortilla and the result was surprisingly delicious. Dare I say, it was better than my beloved Pepper Pitas! The best part? It's insanely low calorie for such a big wrap. In total, the whole wrap (which kept me full until dinner) summed up to around 175 calories. Really. And the tortilla that I used had tons of fiber, and only 6 net carbs.

The flavors of the wrap blend perfectly together. The natural sweetness from the roasted red peppers and balsamic vinegar play off each other perfectly. The feta adds just enough tang and creaminess. This wrap is simple, quick, tasty and seriously healthy. Just a note, it's much easier to eat this with a fork! Have fun and enjoy!


Roasted Red Pepper and Feta Wrap
Makes 1 serving

1 red bell pepper
1 ounce onion, sliced (about 1/4 cup)
2 tablespoons balsamic vinegar
1 whole wheat, low carb tortilla (I like La Tortilla Factory Whole Wheat low carb)
1 ounce fat free crumbled feta cheese (I like President brand)
Olive oil

1. Place the red pepper on the burner, directly on a medium flame.

2. Char the pepper on each side, turning until the whole pepper is black

3. Once the pepper is charred, place it in a zip top plastic bag, and seal. (This softens and steams the pepper.) Leave in the bag for 5 minutes.

4. Rinse the black skin off the pepper under cool running water.

5. Slice the pepper into about 1/4 inch wide slices, and pat dry.
6. In a small sauce pan, heat balsamic vinegar over very low heat to reduce. (Reducing creates a thick sauce. Vinegar should simmer until reduced to about 1/2 the volume)

7. Meanwhile, heat a medium skillet over low heat.

8. Lightly grease the skillet with olive oil, and add the onions, stirring for about a minute, or until the onions are barely translucent.

9. Add the pepper slices to the onions, and stir for about 2 minutes.

10. Once the vinegar has reduced, pour it in with the onions and pepper, stir and remove from heat.

11. Let the vegetables cool for a minute or two, then spoon them onto the tortilla in a line about 1/2 way to the middle.

12. Sprinkle the feta cheese evenly on the vegetables. 13. Roll the tortilla and serve the wrap with the crease side down, for easy eating!