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Healthy Mediterranean Cooking Techniques

with Diane Kochilas
Healthy Mediterranean Cooking Techniques
Discover the simple flavor-building techniques behind healthy Mediterranean cuisine to bring the delicious tastes and relaxing ease of Greece to your table!

Master the methods behind Greek-Mediterranean cooking for your healthiest meals yet, with guidance from renowned cookbook author and chef Diane Kochilas. Learn how to build a Mediterranean flavor palate for marinades, pastes and dressings, with basic ingredients such as olive oil, citrus and herbs. Find out how to cook greens you’ll crave in dishes such as tomato-braised sweet greens wrapped in flaky phyllo. Then, discover techniques for transforming vegetables like eggplant into rich spreads, dips and sauces. Next, kiss bland beans goodbye as you make a versatile flavor base packed with juicy plum tomatoes, sweet red onion and, of course, garlic! Finally, learn how to prepare, grill and roast lean meat and seafood for healthy and mouthwatering main course options that will have your family clamoring for more!

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Lesson plan


Lesson 1. Introduction & Mediterranean Flavor Building

  • Meet your instructor, chef and cookbook author Diane Kochilas, and learn more about the techniques and dishes covered in your class. You'll enjoy watching all the way through or dipping into individual lessons to review a particular technique or to cook a dish along with Diane. In this first lesson, you'll begin by building Mediterranean flavors with three foundations for a variety of dishes: a savory herb paste, classic yogurt marinade and an olive oil and lemon dressing that doubles as a marinade.


Lesson 2. Glorious Greens

  • Make greens a favorite part of any meal with Diane's guidance for blanching and braising. Try sweet greens such as spinach, chard and bok choy or explore the possibilities of bitter greens such as mustard greens and dandelions.


Lesson 3. Working With Phyllo

  • Throughout the Mediterranean, paper-thin phyllo dough is used to wrap both savory and sweet fillings. Learn how to handle your dough to keep it from drying out and follow along with Diane as you roll up triangles, cylinders and spirals that are stuffed with braised sweet greens.


Lesson 4. Wonderful Ways With Eggplant

  • Baked or roasted eggplant is the perfect base for salads, dips and spreads. Achieve an intriguing smoky flavor by roasting eggplant over an open flame, then combine it with capers and feta cheese, walnuts and garlic or tahini and yogurt. This treat is perfect for a party, a snack or as a sandwich spread.


Lesson 5. Bean Cuisine

  • Create the classic flavor base for two casseroles featuring chickpeas or cannellini beans. You'll be delighted with how easy and economical these dishes are to prepare, and how tasty they are!


Lesson 6. Meat on the Side

  • Learn the secrets to making delicious one-pot vegetable stews, called "ladera" in Greece. Add chicken marinated in olive oil and lemon juice, or garnish your plate with a skewer of yogurt-marinated chicken. You'll find satisfaction in the smaller portions of meat without sacrificing flavor.


Lesson 7. Mediterranean Seafood

  • Bring the Mediterranean Sea to your table with a marinated fish fillet on a bed of roasted vegetables, or try some seared shrimp mixed with tomatoes, onions, feta cheese and olive oil. Add a slice of good bread to soak up the juices of a delicious, healthy meal!

"This class is a great introduction to Mediterranean cooking, with each lesson building from the previous one. Diane is a terrific instructor and I've loved this class."
avatar - Anniei01
Omaha, Nebraska

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