Go Greek: eat your fat and burn it too with these six delicious Mediterranean-style recipes

Muscle & Fitness, August, 2004 by Chef Devin Alexander

Fat is not the enemy. So says the low-carb movement, which has reintroduced healthy fats--those found in foods like olives and olive oil, fish and fish oils, nuts and avocados--into our diets as friend instead of foe. These high-quality protective fats can help boost your body's fat-burning ability and keep blood-sugar levels stable, which makes you feel fuller longer so you eat less and experience fewer cravings. Even bodybuilders can have more fat in their diets--about 30% of calories or 100 grams daily for a 3,000-calorie diet. Just be sure to choose primarily healthy fats over hydrogenated oils that are full of trans-fatty acids; they've been found to contribute to certain cancers and heart disease.

To make the most of an increased ability to burn fat, try indulging in Mediterranean cuisine--it includes a variety of fresh fish and boasts lots of fresh vegetables and citrus coupled with olives and olive oils. Check out our recipes for clean, healthy eating. If you try them for a few days in lieu of some of your usual processed foods, you might be surprised at how healthy and energized you feel.

BAKED FISH OLYMPIA

* 6 oz. salmon or red trout
* 1 1/2 Tbsp. lemon juice, or more to taste (preferably fresh-squeezed)
* 1 tsp. extra virgin olive oil
* 2 tsp. capers, drained
* 2 medium garlic cloves, minced or crushed
* Salt and pepper to taste

Preheat oven to 400 degrees F. Place fish in a small baking dish. In a small bowl, combine remaining ingredients. Spoon mixture over fish and bake 12-15 minutes until fish flakes. Serve immediately.

Makes one serving:

383 calories, 45 g protein, 5 g carbohydrate, 19 g fat, <1 g fiber

ATHENA SHRIMP

* 4 medium garlic cloves, minced or crushed
* 2 tsp. extra virgin olive oil
* 1/3 cup chopped, fresh flat-leaf parsley
* 2 medium Roma tomatoes, seeded and chopped
* 8 oz. large shrimp, peeled and deveined
* 1 oz. feta cheese, crumbled
* Salt and pepper to taste

Preheat broiler to highest heat setting or oven to 400 degrees F. Combine garlic, olive oil, parsley and tomatoes in a medium bowl. Toss in shrimp and transfer to a small baking dish, placing shrimp in a single layer. Sprinkle cheese over top. Broil three minutes or bake seven minutes or until shrimp have plumped and are pink on the outside and white (not clear) on the inside. Season with salt and pepper and serve immediately.

Makes one bodybuilder-sized serving or two smaller servings. A bodybuilder-sized serving has: 435 calories, 54 g protein, 14 g carbohydrate, 18 g fat, 2 g fiber

CHEF'S TIP

* FOR FRESH GARLIC with no effort, look for already peeled cloves or minced garlic in found in jars in the produce aisle of grocery stores. Choose a brand without preservatives.

ALMOST TABOULEH

* 1/3 cup dry whole-wheat couscous
* 1/3 cup water
* Pinch salt
* 4 tsp. lemon juice
* 1 tsp. olive oil
* 2 Tbsp. flat-leaf parsley
* Salt and pepper to taste

Mix couscous, water and salt in a medium microwave-safe container. Microwave on high approximately two minutes or until all water is absorbed and couscous is tender. Stir in lemon juice, olive oil and parsley. Season with salt and pepper. Serve warm or chilled.

Makes one serving:

327 calories, 11 g protein, 62 g carbohydrate, 6 g fat, 10 g fiber

CHICKEN A LA GRECQUE

* 6 oz. boneless, skinless chicken breast
* 1 Tbsp. Greek vinaigrette salad dressing (we used Girard's)
* 1 recipe Spinach a la Grecque (see p. 142)
* Salt and pepper to taste

With a meat mallet, pound chicken to tenderize until the thickest part of the breast is as thin as the thinnest part. Marinate in vinaigrette at least 15 minutes or as long as overnight. Preheat grill to highest heat setting. Turn heat to low, then grill chicken 3-5 minutes per side or until chicken is no longer pink inside. Meanwhile, prepare spinach. When both are ready, transfer chicken to serving plate. Top evenly with spinach mixture and serve immediately.

Makes one serving:

353 calories, 48 g protein, 20 g carbohydrate, 10 g fat, 6 g fiber

CHEF'S TIP

* OLIVE OIL SPRAY Instead of buying cooking spray, buy an olive oil sprayer and fill it with olive oil yourself to avoid the chemicals needed to preserve the store-bought version.

SPINACH A LA GRECQUE

* 2 medium garlic cloves, minced or crushed
* 1/4 cup chopped onion
* 4 oz. fresh spinach leaves
* 1 oz. feta cheese, crumbled
* Salt and pepper to taste
* Olive oil spray

Spray a medium nonstick frying pan with olive oil spray and place over medium-high heat. Add garlic and onion; cook 3-5 minutes until tender and just starting to brown. Add spinach, placing a lid that's smaller than the pan on top of the leaves to weight them down. After two minutes, the leaves will start wilting. Remove lid and stir until completely wilted and no water remains in pan. Add feta and mix well. Season with salt and pepper and serve immediately.

Makes one serving:

130 calories, 9 g protein, 18 g carbohydrate, 6 g fat, 5 g fiber

FAT FACTS

* FAT HAS BECOME A DIRTY WORD, but it's just as essential for a healthy diet as protein and carbs. Fat helps regulate cholesterol metabolism, assists with transport and absorption of fat-soluble vitamins (A, D, E and K), enhances testosterone production, provides a sense of fullness after meals, cushions vital organs, insulates your body and provides energy.