photo credit: The Gifted Photographer

Ingredients for 6 servings:

* 2 ripe tomatoes, sliced
* 1 green bell pepper, seeded and thinly sliced
* 1 cucumber, peeled, thinly sliced
* 2 scallions, white part only and 7.5 inches of green, thinly sliced diagonally
* 1 / 4 cup (15 g) parsley leaves, coarsely chopped
* (30 g) feta cheese, crumbled
* 3 tablespoons (45 ml) freshly squeezed lemon
2 tablespoons (30 ml) olive oil extravergne
* 1 / 4 teaspoon oregano (1.25 ml)
* 6 crisp leaves of lettuce of Romagna, cut into pieces of 2.5 cm

Method:

1. Arrange the tomatoes, peppers, cucumber, scallions, parsley and feta cheese in a large bowl.
2. In a small bowl, mix together the lemon juice, olive oil and oregano. Pour the mixture onto the vegetables and stir slightly.
3. Divide the lettuce salad plates 6. Cover the salad with vegetables and serve.

Nutritional information (approximate) per serving:

* Fat
6 g in 1.3 g saturated fat
* Carbohydrates
6 g
* Calories
83 calories (59% calories from fat)
* Proteins
3 g
* Fibre
2 g
* Cholesterol
3 mg
* Sodium
133 mg

photo credit: fhisa

Ingredients for 4 people:

* Sardines 600 g
* Tomato 320 g
* Extra virgin olive oil 20 g
* Parsley chopped q.b.
* Oregano q.b.
* Salt q.b.
* Pepe q.b.

Method:
Clean the sardines by removing their heads. Diliscatele and dry with paper towels.
Place in a large saucepan and sprinkle with chopped parsley and oregano.
Add the chopped tomatoes and add 10 g of oil. Season with salt and pepper.
Cook for about 5 minutes over high heat, stirring. Lower the heat and finish cooking. Add 10 g of oil and serve hot.

Nutritional values (indicative) per serving:

* Calories
255 Kcal
* Carbohydrates
6.83 gr.
Lipids *
42.83 gr.
* Proteins
50.39 gr.

photo credit: pretty-hate-machine

Ingredients for 4 servings:

* 4 small chicken breasts (about 110 g each)
* 1 / 3 cup lemon juice
* 1 / 4 cup water
* 1 / 2 teaspoon garlic powder
* 1 / 4 teaspoon onion powder
* 1 teaspoon dried parsley
* 1 / 4 teaspoon salt

Method:
Mix all ingredients except chicken. Pour the mixture over chicken breasts. Let the chicken marinate in the refrigerator for at least 2 hours or overnight. Cook on grill with gas to a minimum or not too close to the charcoal grill, occasionally turning the chicken breasts and pour the marinade sauce until completely cooked. Place the marinade in a saucepan and bring advanced to a boil, serve in part as a condiment.

Nutritional information per serving:

* Carbohydrates
2 g
* Calories
148 calories
* Proteins
27 g
Lipids *
3 g
* Saturated fats
1 g
* Cholesterol
73 mg
* Fibre
Traces

photo credit: mauspray

Ingredients for 4 servings:

* 300 g pasta
* 300 g of frozen artichokes
* 300 g tomatoes
* 2 tablespoons grated Parmesan cheese
* 1 lemon
* 4 tablespoons extra virgin olive oil
* 1 cup dry white wine
* Garlic, parsley, nuts, salt

Method:
Wash and finely chopped parsley together with a clove of garlic, place the whole in a saucepan and add the artichoke top edge still frozen, the filtered juice of half lemon, half a glass of white wine and nut. Cover the pot and cook over medium heat until the liquid is almost completely evaporated and the artichokes will be soft. Drain the tomatoes, chop with a fork and add the artichoke sauce, simmer to reduce sauce in covered container. Cook pasta, drain it without dripping too, put it in a bowl and season it first with olive oil and Parmesan, stirring well; eventually spilled over the pasta sauce of artichokes, sprinkle with a teaspoon of chopped parsley and serve immediately.

Nutritional information (approximate) per serving:

* Fat
12 gr.
* Carbohydrates
67 gr.
* Calories
400 Kcal.
* Proteins
12 gr.

photo credit: paPisc
Ingredients for 4 people:

Ingredients:

* 150 g brown lentils or continental
* 15 ml olive oil
* 1 medium onion finely chopped
* 2 cloves crushed garlic
* 350 g mushrooms, diced
* 5 ml dried marjoram
* 1 bay leaf
* 450 grams of tomatoes peeled and chopped
* Salt and black pepper

To accompany:

* 350 g noodles
* 15-30 ml grated Parmesan cheese

Method:

1. Put the lentils in a saucepan of water. Bring them, uncovered, to a boil and then remove the foam, cover and simmer for 40 minutes or until they are soft. Drain.
2. Heat oil in a large pot and fry the onion and garlic for 4-5 minutes, or until the onion is soft.
3. Add mushrooms, cooked lentils, marjoram and bay leaf and cook for 10 minutes.
4. Stir in the tomatoes. Cover and cook for 20-25 minutes. Remove the bay leaf. Season with salt and pepper.
5. Cook the spaghetti in a large saucepan of boiling salted water for about 8-10 minutes, until they are just tender. Drain. Pour the sauce over cooked spaghetti. Add Parmesan