We love Mediterranean style cooking and latest research shows it is also a great way to eat  healthy while shedding a few kilos. We have put together a few of our favourite dinners in a dish Mediterranean style
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How you enjoying these as much as we do
Iris X

Spiced Chicken with Oranges


½ cup raisins

1 tablesp extra virgin olive oil

8 chicken thigh cutlets skin on bone in (skin off if dieting)

2 large red onions peeled and diced

8 cloves garlic finely sliced

2 oranges, peel on each cut into 16 wedges

Juice of 1 orange

1 level tablesp ground coriander

1 cinnamon quill

¼ teasp chilli flakes or 1 finely diced red chilli

1 tablesp honey

150mls chicken stock

1 cup picked mint leaves

cooked brown rice to serve

greek yoghurt to serve

steamed greens (broccoli and beans) to serve


  1. Place raisins in a bowl and cover with hot water
  2. Stand for 30 mins then drain
  3. Place oil in an oven proof or casserole and heat
  4. Add chicken and brown both sides. Remove and set aside
  5. Place oranges, onion and garlic into the dish
  6. Add coriander, chilli, cinnamon and drained raisins
  7. Stir in honey, orange juice, and stock
  8. Add picked mint leaves and stir through
  9. Place chicken on top of mixture in the casserole dish and push chicken down into the mixture
  10. Cover with mixture as much as possible
  11. Place in oven and cook for 40 to 50 mins till chicken is cooked through
  12.  Scatter with mint leaves to garnish
  13. Serve with brown rice, steamed greens and greek  yoghurt



Greek Chicken with Lemons

Serves 6


1 tablesp oil

8 chicken thighs,  bone in skin on…(skin off if dieting)

3 small red onions quartered

8 cloves garlic peeled and finely sliced

1 cup chicken stock

Salt and pepper to taste small lemons cut into wedges

250 gms cherry tomatoes

2 tablesp chopped fresh oregano

1 tablesp fresh chopped parsley

1/2 cup pitted calamata olives

250 gms feta to garnish

Extra fresh oregano leaves to garnish

Family Meal:

500gms chat potatoes cut in halves. (Not on Meditrranean Diet)

If not using potato, you can use zucchini and /or asparagus


  1. Heat oven to 180C
  2. Trim chicken of any excess fat
  3. Arrange chicken pieces in a large baking dish
  4. Arrange potato around chicken pieces, cut side up (if using)
  5. Arrange onion and sliced garlic in dish. Add oregano
  6. Add lemon wedges, cut side down and skin side up.
  7. Add chicken stock
  8. Place in oven to cook for 30 mins
  9. Remove from oven and add cherry tomatoes
  10. Cook at 180C for a further 30 mins
  11. Add pitted olives to warm through
  12. Garnish with crumbled feta and extra fresh oregano leaves
  13. Serve with brown rice and steamed greens



Chicken with Herb Roasted Tomatoes


1kg cherry tomatoes or other small tomatoes on the vine

2 red onions diced

6 tablespoons olive oil, divided

1 tablespoons Herbes de Provence

1 teaspoon salt plus extra

Freshly ground black pepper

1 tablespoons Worcestershire sauce

8 skinless, boneless chicken breasts

2 shallots finely sliced both green and white stems

2 tablespoons red wine vinegar

3 tablespoons flat-leaf parsley leaves

3 tablespoons fresh oregano leaves

Ingredient info: Herbes de Provence, a dried herb mixture, can be found at specialty foods stores and in the spice section of most supermarkets. (Herbies has a good one)


  1. Preheat oven to 180C
  2. Combine onions, garlic, tomato and Herbes de Provence in a large baking dish.
  3. Season with salt and pepper
  4. Drizzle with 1 tablespoon oil and toss well
  5. Transfer baking dish to oven and roast, shaking occasionally to turn tomatoes. until tomatoes burst and give up some of their juices. (about 20 minutes)
  6. Remove from oven and drizzle with Worcestershire sauce.
  7. Meanwhile, season chicken all over with 1 teaspoon salt and pepper.
  8. Heat 2 tablespoons oil in a large pan over medium-high heat.
  9. Sear chicken on both sides until golden brown, 6-8 minutes.
  10. Deglaze pan with vinegar, scraping all browned bits from bottom of the pan
  11. Add to tomato mix in baking dish with shallot and stir through
  12. Transfer chicken to baking dish and roast chicken until cooked through, 20-30 minutes.
  13. Check seasonings in sauce. Add salt and pepper if required
  14. Divide among plates. Spoon tomatoes and sauce over
  15. Garnish with fresh herbs.
  16. Serve with steamed greens and your choice of wholemeal pasta or brown rice




Baked Mediterranean Fish

Serves 6

Serves: 6

750gms cherry tomatoes

2 tablespoons extra virgin olive oil

2 tablesp balsamic vinegar

1 large red onion, peeled and diced

4 cloves garlic, sliced

4 tablesp white wine

1 teaspoon fresh lemon juice

6 basil leaves chopped finely

24 pitted kalamata olives

4 tablesp capers

1/2 cup picked fresh basil leaves extra

6 pcs fresh snapper or salmon fillets (no more than 150gms fish per person)

Method   Preparation:20mins    Cook:30mins    Cooked in:50min

  1. Preheat oven to 180C.
  2. Place onion and garlic in a baking dish with a little olive oil and cook till soft
  3. Place cherry tomatoes into a baking dish with diced onion and garlic mix
  4. Drizzle with 1 tablesp olive oil and 1 tablesp Balsamic vinegar
  5. Cook for 30 mins till tomatoes begin to split
  6. Mix wine, lemon juice and the chopped basil with the tomato mix
  7. Place fish in the baking dish on top of the tomato and onion mix.
  8. Brush fish with olive oil
  9. Bake in preheated oven for 12 minutes until fish is easily flaked with a fork.
  10. Remove from oven, add olives and capers
  11. Return to oven for approx 5 mins to heat olives and capers through
  12. Remove from oven and sprinkle picked basil leaves
  13. Serve each piece of fish with sauce drizzled over
  14. Drizzle each serve with a little balsamic
  15. Serve with a tossed salad
  16. Note: This can also be served with wholemeal pasta but remember the calories (75gms uncooked wholemeal pasta per person)




Baked Mediterranean Lamb

Serves 4


600gms lean lamb fillet or blackstrap, cut into thick even sized pieces

Note. You can also use frenched lamb cutlets or lamb loin chops

2 red onions, peeled and cut into wedges

2 zucchini thickly sliced

2 teasp dried oregano

2 tablesp fresh oregano leaves

4 sprigs fresh rosemary

400g can chopped Italian tomatoes OR 500gms fresh cherry tomatoes


freshly ground black pepper

1/2 cup of fresh mint, leaves picked

Steamed broccoli, beans and or asparagus to serve

Feta to serve if desired

Note: if cooking for the family add 500gms scrubbed chat potatoes, cut in halves


Preheat the oven to 200C.

  1. Place all the ingredients (except the mint, fresh oreganoand lamb) in a large baking dish and stir to combine.
  2. Bake at 180C for 30 mins
  3. Add 250mls (2 cups)l of stock and stir through
  4. Remove from oven and place lamb in the sauce
  5. Reduce the oven temperature to 160c-170C and cook for another 30 mins
  6. Check halfway through – if there’s not enough liquid left,  you may want to add a little more
  7. Remove from the oven.
  8. Garnish with mint and fresh oregano and serve with steamed broccoli, and a large tossed green salad:

Note: Remember to remove the potatoes for the dieters



Baked Sausages


1kg good quality sausages

2 red onions peeled and sliced

8 cloves garlic in skins

2 tablesp Extra Virgin Olive Oil

1 kg ripe cherry tomatoes or enough to cover the bottom of the baking dish

250gms truss tomatoes

4 sprigs of rosemary

½ bunch oregano

2 tablesp chopped flat leaf parsley

2 tablesp balsamic vinegar


  1. Preheat oven to 190C
  2. Place EVOO into a baking dish and sauté onions and garlic till caramelized
  3. Add cherry tomatoes and herbs to baking dish
  4. Tomatoes need to cover the bottom of the baking dish
  5. Drizzle with balsamic vinegar
  6. Bake in heated oven for 30mins till tomatoes start to break down
  7. Lay sausages on top of tomato and onion mix and push down into mixture
  8. Push potato or sweet potato into tomato mix between sausages
  9. Place truss tomatoes on top
  10. Bake for a further 30 mins
  11. Remove from oven and drizzle with Balsamic
  12. Serve with brown rice and steamed greens or
  13. Serve with a tossed salad



Sliced Beef in Red Wine


1kg thinly sliced rump

1kg onions diced finely

2gms dried oregano

60gms garlic

800gms good qualitycrushed canned Italian tomatoes (2 tins)

150mls red wine

185gms tomato paste

1gms (1/2 teasp) black pepper

2gms (1 teasp) salt

1 teasp dried oregano

½ bunch fresh oregano finely chopped (20gms)

1/2 cup flatleaf parsley (20gms)

parsley for garnishing

Wholemeal pasta or brown rice to serve

100gms shaved parmesan to serve


  1. To Slice rump.
  2. Freeze for approx. 1 hour
  3. When almost frozen, slice into thin strips
  4. Cook onion and garlic in batches in a large baking dish
  5. Cook sliced beef on a large tray in the oven at 180C or in a large frypan
  6. Place in baking dish with onion and garlic
  7. Add all remaining ingredients except fresh oregano and parsley
  8. Place in oven covered with foil or in a large oven proof dish
  9. Bake or bring to boil and simmer for  1hour or until meat is tender
  10. Meat should be tender without falling apart
  11. Fold in oregano and parsley before serving
  12. Makes approx. 2kgs
  13. Serve on Wholemeal Linguine, Fettucine or San Remo Pulse Pasta

250gms dry weight cooks up to 500gms cooked weight


This is a beef ragu and is similar to a bolognaise sause , using beef strips instead ofvmince

This freezes beautifully.

Freeze what is left in small portions ready to defrost and toss through freshly cooked pasta of your choice or over spiralised zucchini