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Mediterranean Cooking | Three Course Mediterranean Meal

A delicious Mediterranean Meal prepared with Rada Cutlery products.

Mediterranean cuisine is one of the great underrated meals in America. Often overshadowed by foreign cuisines such as Chinese, Italian, and Mexican, Mediterranean is an expansive culinary category with dishes aplenty that are delicious and healthy.

In a fast-paced culture where convenient foods are an essential way of life, there is something extraordinary  about meals that are prepared without the requirements of being quick and easy.  Preparing beautiful Mediterranean dishes is a pure expression of love and passion, both for food and those for whom you’re cooking.  Fresh, colorful ingredients with bold flavors make these recipes healthy, delicious, and aesthetically appealing.

This Mediterranean meal begins with an appetizer, a baked version of the tradition falafel paired with a creamy, cucumber tzatziki sauce.  The main course is a pan-seared chicken breast finished off in roasted red pepper and tomato herb sauce.   That is paired with a flavorful, crunchy couscous salad loaded with veggies and dressed in tangy, citrus vinaigrette.  A simple but superbly roasted head of cauliflower finishes off our experience.  Whether you are cooking for a crowd or to satisfy your own palate, this meal aims to please and succeeds!

Baked Falafel 

Jess prepares baked falafel with Rada products.

Ingredients you will need:

  • 2 cans of chickpeas drained
  • 1 bunch parsley
  • 1/2  lemon, juiced
  • 1 small red onion, quartered
  • 2 T. extra virgin olive oil
  • 1/4-1/2 cup of brown rice flour  as needed to tighten up batter

Puree all ingredients. Roll into balls or patties.  Place on oiled baking sheet and bake at 425 degrees for 10-12 min per side.

Tzatziki Sauce

Jess prepares tzatziki sauce.

Ingredients you will need:

  • 1 cup Greek yogurt
  • 1 small English cucumber, grated
  • 1 small lemon, juiced and zested
  • 1 garlic clove, finely chopped
  • Salt and pepper to taste

Combine all ingredients and season with salt and pepper.

Garlic and Lemon Roasted Cauliflower

Jess prepares roasted cauliflower.

Ingredients you will need:

  • 1 head of caulflower, separated or cut into florets
  • 1 lemon,  juiced and zested
  • 1-2 garlic cloves, chopped
  • 2-3 T. extra virgin olive oil
  • Sprinkle of paprika (opt)
  • Salt and pepper

Toss cauliflower with extra virgin olive oil, lemon juice, zest,  garlic and salt and pepper.  Roast at 425-450 degrees for 10-15 minutes, or until desired doneness.

Crunchy Mediterranean Couscous Salad

Jess prepares tzatziki sauce.

Ingredients you will need:

  • 1 1/2 cups water to 1 cup couscous mix
  • 2 t. refined coconut oil
  • Kalmata olives
  • 1 cucumber, cubed
  • 1/2 cup red onion, sliced
  • 1/2 cup artichoke, quartered
  • 1 bunch kale, stem removed and chopped
  • 4 oz. feta cheese
  • Grape tomatoes whole or halved

I used one cup of whole wheat couscous and 1 cup blend of wild rice, brown rice and quinoa to 3 cups boiling water seasoned with salt and pepper and 1 smashed garlic clove.)  Cover, turn off heat, and let rest until cooled.  Fluff before adding our vegetables.

Citrus Vineagrette

Jess prepares dressing.

Ingredients you will need:

  • 1:3 or 1:2 parts oil to acid
  • 1 lemon, juiced
  • Red wine vinegar
  • Extra virgin olive oil
  • 1/4 cup fresh chopped each, parsley, and oregano

After couscous mix has cooled and been fluffed, add all other ingredients from our crucnhy compnents including feta cheese, and  top with citrus vineagrette.  Season with salt and  pepper.  Toss together and serve at room temp.

Pan-Seared Chicken Breast in Roasted Red Pepper and Tomato Herb Sauce

Pan-seared chicken breast in progress.

Ingredients you will need:

  • 2-3 lbs chicken breast split and pounded
  • Greek seasoning  to taste (for chicken)
  • 2 T. refined coconut oil
  • 2-3 cloves garlic, chopped
  • 1/4 cup fresh chopped parsely and oregano chopped
  • 1 lemon, thinly sliced
  • 2 T. capers
  • 1 cup white wine or chicken stock
  • 1/2 cup quartered artichoke hearts
  • 1/2 cup roasted red peppers sliced
  • 1/2 cup roasted tomatoes (can sub sun-dried)
  • Salt and pepper to taste

Sear seasoned chicken breeast in coconut oil 2-3 min per side, set aside.  Deglaze pan with cooking liquid.  Add all other ingredients of sauce, bring up to simmer until sauce reduces slightly.  Add chicken into the sauce to finish cooking for about 10 more minutes over low heat.

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Complete Mediterranean Meal Video   


Start Video Transcript

Hi there, this is Jess from the Rada kitchen. Today’s menu is a Mediterranean-inspired meal. The first dish will be a pan-seared chicken breast with roasted red pepper and tomato herb sauce. Next we have a crunchy couscous salad followed by a healthy baked falafel and tzatziki sauce. Then we have cauliflower roasted with garlic and lemon.

To start, I’m going to go ahead and halve the chicken with my Rada Utility Knife. Then I’m going to pound this out to about a quarter of an inch. We’ll take our 2 chicken breast pieces and cover with wax paper. Then we pound them out. We’re going to season our chicken breasts with all-purpose Greek seasoning.

What we’re doing next is our couscous. I’m going to bring water to a boil. I’m going to use my Rada French Chef knife to peel and chop garlic. Now we have water boiling. I’m going to take a little scoop of organic coconut oil and add sea salt and cracked pepper. To that I’m adding our couscous mix. Here it’s whole wheat couscous, wild rice, and brown rice. In the pot it goes. This is going to be covered, it’s going to sit, and then we’re taking it off the heat and fluffing it.

I have my pan preheated with coconut oil down. I’m going to take my chicken pieces and let them sear.

For the sauce, we’re going to chop some garlic cloves. Next we chop some fresh parsley and oregano. Lastly, we thinly slice a lemon. Now we’re ready to make our sauce.
We’re going to deglaze our chicken pan. You can add wine or chicken stock to make the broth. In it goes. All that bubbling is going to bring up those tasty bits and add a caramel color. To this we have roasted red peppers and roasted tomatoes. So here we go. This whole sauce is going to reduce down. I’m going to give it a stir. Next, my chopped parsley and oregano and thinly sliced lemons.

We’re going to let these components come up to a simmer, reduce down, and then add the chicken breasts. Now that our sauce is at a simmer, I’m going to add capers and then some quartered artichokes. We’re going to reserve the other half of the pan for our couscous salad.

So now we put in our chicken. Then we let it continue to cook. I’m going to drop my heat to low and let it simmer to reduce.
Next we’re going to prepare our baked falafel. Traditionally, falafel is fried, but we’re making a healthier version. It’ll go into the oven for 425 for 10 minutes per side. First come the chick peas, 2 cans, drained. Here they go into the blender. To this I’ll add some lemon juice. A fresh red onion that I’ll give a rough chop. Now fresh parsley. Quick season with salt and pepper. And here some organic brown rice flour, a quarter cup. Now a dash of olive oil. Now we’ll puree on high. I’m going to use my Rada Mixing Spatula to combine the ingredients, roll them up, put them on my greased baking sheet, and into the oven.

Now for the couscous salad. I have a large cucumber that I’m going to peel with my Rada Vegetable Peeler. Now we chop the cucumber and put it in the bowl. Now we’ll slice the onion. The last component is some crunchy kale that we’ll give a rough chop before tossing in the veggie bowl.

Now let’s make the herb vinaigrette that we’re going to put over the salad. We’ll use equal parts acid and oil. Some red wine vinegar into our bowl. A couple fresh squeezes of lemon juice. I’ve already taken out the seeds. Now for our olive oil. I’m going to grab my Rada Handi-Stir and give it a whisk. A little salt and pepper. The leftover chopped, fresh oregano and parsley. And one more stir. Perfect.

So, completely cooked all the way through, we’re going to fluff the couscous combination. To this I’m going to add some grape tomatoes. Then the kale, cucumber, and sliced red onion, all going down. Kalamata olives and the rest of our artichokes. Get our dressing poured on that. And we’re going to top that with salt, pepper, and feta cheese. Give that a nice, big stir from the bottom up to marry all these flavors. And then let us flip our falafel.

Now for one of my favorite sauces ever, our tzatziki sauce. It’s light and delicious. I’m going to take a couple heaping spoonful’s of plain Greek yogurt and that’s going to go on top of some shredded English cucumber. To that I’m going to add my chopped garlic, salt and pepper, and a squeeze of fresh lemon juice. Combine it together and that’s it!
Our last dish is roasted cauliflower with lemon zest and garlic. I’m going to break it up and do a rough chop before tossing it with some olive oil, garlic, lemon zest, and salt and pepper. It’s quick, easy, and delicious. Then we’re going to put down a coat of extra virgin olive oil, chopped garlic, zested lemon, and salt and pepper. Give it a good toss. Squeeze of lemon juice. And into the oven it goes at 425 degrees for about 10 minutes.

Thanks so much for joining me! Be sure to visit our website at and to subscribe to our YouTube channel to get more recipes just like this one.

End of Video Transcript

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Mediterranean Meal (3 courses)
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