Celebrate Mediterranean Diet Month and participate in Oldways’ Virtual Dinner Party for your chance to win a copy of The Oldways 4-Week Mediterranean Diet Menu Plan or the grand prize of delectable Mediterranean foods from our Mediterranean Foods Alliance members.
Choose a dish from this Casual Dining list, our 5 in 50+ list, or enjoy a classic Mediterranean meal at your favorite local restaurant.
How to Submit Entries for our Weekly Drawings and Grand Prize
Snap a photo (it can be of the food, of yourself, of your whole group, or any combination thereof!), write a short description including where you are enjoying your meal, and post it to:
- Twitter with hashtag #MedMonth2014 and tag @Oldwayspt
- Instagram with hashtag #MedMonth2014 and tag @Oldwayspt
- The Oldways Facebook page with hashtag #MedMonth2014
Post up to one photo per platform per meal. Each post on each platform counts as an entry (i.e. you may post the same photo to all four platforms to enter the drawing four times) for that week’s drawing and for the grand-prize drawing.
Weekly drawings for a copy of The Oldways 4-Week Mediterranean Diet Menu Plan and Chef Sets from Mediterranean Foods Alliance (MFA) member Chef Ana Sortun will take place every Friday in May (May 2, 9, 16, 23, and 30). The grand-prize drawing of Mediterranean foods from MFA members will take place on Monday, June 2. Winners will be notified through the social media platform by which they entered within 3 business days of each drawing. Winners must provide Oldways with a valid mailing address for delivery of the prize(s). Entries submitted prior to May 1, 2014 will be considered as entries for the May 2 drawing.
Send your questions to Sara Baer-Sinnott at sara@oldwayspt.org or call 617-896-4848.
If you operate a casual dining restaurant chain or franchise and would like to be included on our list, contact us at: info@oldwayspt.org or 617-896-4888.
Casual Dining during Mediterranean Diet Month |
California Pizza Kitchen |
Half Roasted Veggie Salad with Chicken Warm artichoke hearts, asparagus, eggplant, red and yellow peppers, corn and sun-dried tomatoes served over cool Romaine, avocado and housemade Dijon balsamic vinaigrette. Request dressing on the side; not included in nutritional analysis. Calories: 430; Fat: 20g; Saturated Fat: 3g; Sodium: 490mg; Carbohydrates: 26g; Fiber: 11g; Protein: 41g (Dressing: 1 Tbs = 60 calories, 6g fat, 70mg sodium) |
Asparagus and Arugula Salad Housemade lemon vinaigrette with sun-dried tomatoes, toasted almonds and shaved Parmesan. Request dressing on the side; not included in analysis. Calories: 70; Fat: 3g; Saturated Fat: 0.5g; Sodium: 75mg; Carbohydrates: 8g; Fiber: 3g; Protein: 5g (Dressing: 1Tbs = 80 calories, 9g fat, 70mg sodium). |
Quinoa and Arugula Salad Our super-grain salad with asparagus, sun-dried tomatoes, red onion, toasted pine nuts and Feta with our housemade Champagne vinaigrette. Request dressing on the side; not included in analysis. Calories: 360; Fat: 11g; Saturated Fat: 3g; Sodium: 560mg; Carbohydrates: 51g; Fiber: 9g; Protein: 17g (Dressing: 1 Tbs = 80 calories, 8 g fat, 60 mg sodium) |
Cracker Barrel Old Country Store |
Country Dinner Plate: Chicken Tenderloins (Grilled) Analysis for four chicken tenders only. See separate analyses for recommended vegetables below. Sodium Savvy Tip: Pair with Tossed Salad to complete your Sodium Savvy meal. Calories: 170; Fat: 4.5g; Saturated Fat: 1g; Sodium: 640mg; Carbohydrates: 5g; Fiber 1g; Protein: 27g |
Salads n’ Such: Tossed Salad A fresh choice with lettuce, tomato and onions. Choice of dressing not included in analysis. Calories: 20; Fat: 0g; Saturated Fat: 0g; Sodium: 10mg; Carbohydrates: 5g; Fiber 2g; Protein: 1g |
Vegetables n Sides: Carrots Calories: 80; Fat: 1g; Saturated Fat: 0g; Sodium: 135mg; Carbohydrates: 18g; Fiber: 3g; Protein: 1g |
Vegetables n Sides: Pinto Beans Calories: 140; Fat: 2g; Saturated Fat: 0.5g; Sodium: 260mg; Carbohydrates: 21g; Fiber: 7g; Protein: 10g |
Extreme Pita |
Veggie Pita (Regular) Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings. Calories: 230; Fat: 1.5g; Saturated Fat: 0g; Sodium: 250mg; Carbohydrates: 48g; Fiber: 7g; Protein: 9g |
Veggie Pita (Small) Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings. Calories: 150; Fat: 0.5g; Saturated Fat: 0g; Sodium: 170mg; Carbohydrates: 32g; Fiber: 5g; Protein: 6g |
Tuna Pita (Regular) Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings. Calories: 300; Fat: 2g; Saturated Fat: 0g; Sodium: 500mg; Carbohydrates: 48g; Fiber: 7g; Protein: 27g |
Tuna Pita (Small) Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings. Calories: 200; Fat: 1.5g; Saturated Fat: 0g; Sodium: 320mg; Carbohydrates: 32g; Fiber: 5g; Protein: 18g |
Extreme Pizza |
Spinach Salad, Full Size, No Dressing (Serves 2) Leaf spinach, mushrooms, red onions, tomatoes, marinated artichoke hearts and croutons. Full size salad serves 2 people; analysis for 1 serving. Analysis does not include choice of dressing. Calories: 25; Fat: 0.5g; Saturated Fat: 0g; Sodium: 45mg; Carbohydrates: 4g; Fiber: 2g; Protein: 3g |
Manakeesh Café Bakery |
Veggie Flatbread Mix of green veggies in tomato based sauce. Calories: 630; Fat: 20g; Saturated Fat: 2.5g; Sodium: 590mg; Carbohydrates: 97g; Fiber: 7g; Protein: 13g |
Za’tar The original Manakeesh! Thyme, oil, and sumac blended in a paste, on a Lebanese flatbread sandwich with tomatoes, cucumbers and olives. Calories: 600; Fat: 20g; Saturated Fat: 2g; Sodium: 580mg; Carbohydrates: 94g; Fiber: 7g; Protein: 12g |
Marabella Meatball Co. |
Wheat Penne Chicken Pasta Wheat penne pasta with chicken meatballs, olive oil, and garlic. Request less oil (0.5 oz.), and no added salt. Calories: 580; Fat: 20g; Saturated Fat: 4g; Sodium: 550mg; Carbohydrates: 65g; Fiber: 10g; Protein: 36g |
Rigatoni Spinach Pasta Pasta with sautéed spinach and beans, olive oil, and garlic. Request wheat penne, no added salt, and request less oil (0.75 oz.). Calories: 530; Fat: 23g; Saturated Fat: 3g; Sodium: 580mg; Carbohydrates: 70g; Fiber: 15g; Protein: 19g |
Marketplace Grille |
Chicken Wrap Mesquite grilled chicken on fresh lavash bread with tomatoes, cucumbers, pickles, red onion, lettuce and mayo. Request dressing on the side and no added salt, not included in analysis. Calories: 390; Fat: 14g; Saturated Fat: 2.5g; Sodium: 620mg; Carbohydrates: 31g; Fiber: 4g; Protein: 5g (Dressing: 1 Tbs = 70 calories, 8g fat) |
Shrimp Wrap Mesquite grilled shrimp on fresh lavash bread with tomatoes, cucumbers, pickles, red onion, lettuce and mayo. Request dressing on the side, no added salt, not included in analysis. Calories: 290; Fat: 11g; Saturated Fat: 1.5g; Sodium: 690mg; Carbohydrates: 31g; Fiber: 3g; Protein: 19g (Dressing: 1 Tbs = 70 calories; 8g fat) |
Olive Garden |
Lighter Italian Fare: Linguine alla Marinara (Lunch Portion) Pasta with a zesty blend of ripe tomatoes, onions and herbs. Calories: 310; Fat: 4g; Saturated Fat: 1g; Sodium: 670mg; Carbohydrates: 55g; Fiber: 5g; Protein: 12g |
Palm Restaurant |
A La Carte: Chicken Piccata Sautéed boneless chicken breast served in a light lemon sauce. Request no added salt. Calories: 450; Fat: 20g; Saturated Fat: 2.5g; Sodium: 360mg; Carbohydrates: 16g; Protein: 46g |
A La Carte: Chicken Scaloppini Marsala Sauted boneless chicken breast served in a light marsala sauce. Request no added butter and no added salt. Calories: 530; Fat: 21g; Saturated Fat: 3g; Sodium: 420mg; Carbohydrates: 27g; Fiber: 2g; Protein: 50g |
Side Dish: Steamed Green Beans (Serves 2) Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt. Calories: 45; Fat: 0g; Saturated Fat: 0g; Sodium: 0mg; Carbohydrates: 10g; Fiber: 4g; Protein: 2g |
Side Dish: Steamed Broccoli (Serves 2) Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt. Calories: 45; Fat: 0.5g; Saturated Fat: 0g; Sodium: 45mg; Carbohydrates: 8g; Fiber: 5g; Protein: 5g |
Side Dish: Steamed Asparagus (Serves 2) Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt. Calories: 20g; Fat: 0g; Saturated Fat: 0g; Sodium: 15mg; Carbohydrates: 4g; Fiber: 2g; Protein: 2g |
Side Dish: Steamed Leaf Spinach (Serves 2) Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt. Calories: 25; Fat: 0g; Saturated Fat: 0g; Sodium: 210mg; Carbohydrates: 4g; Fiber: 3g; Protein: 3g |
Papouli’s Greek Grill |
Nabil’s Famous Tabouli Salad Fresh cut parsley, imported bulgur wheat, diced tomatoes and onions, hint of mint with zesty spray of lemon juice. Remember to request no added salt. Calories: 180; Fat: 9g; Saturated Fat: 1.5g; Sodium: 570mg; Carbohydrates: 23g; Fiber: 6g; Protein: 4g |
Pasha’s Healthy Mediterranean Cuisine |
Mediterranean Garden Salad Romaine lettuce, cherry tomatoes, carrots and bell peppers. Analysis does not include citrus dressing, served on the side. Remember to request no added salt. Calories: 100; Fat: 2g; Saturated Fat: 0g; Sodium: 210mg; Carbohydrates: 19g; Fiber: 8g; Protein: 3g |
Pita House Restaurant |
Appetizer: Hummus (Small, Serves 2) A blend of mashed chick peas and tahini, olive oil and spices, served as a cold dip with pita bread. Appetizer serves 2 people; analysis for 1 serving. (Hummus without pita bread = 90 calories, 2g fat, 55mg sodium). Remember to request no added salt. Calories: 200; Fat: 3g; Saturated Fat: 0g; Sodium: 135mg; Carbohydrates: 36g; Fiber: 5g; Protein: 9g |
Appetizer: Baba Ghannouj (Small, Serves 2) Mashed charcoal grilled eggplant blended with tahini, parsley and olive oil. Served as a cold dip with pita bread. Appetizer serves 2 people; analysis for 1 serving. (Baba Ghannouj without pita bread = 35 calories, 1.5g fat, 55mg sodium). Remember to request no added salt. Calories: 140; Fat: 2g; Saturated Fat: 0g; Sodium: 135mg; Carbohydrates: 27g; Fiber: 3g; Protein: 5g |
Appetizer: Mama Ghannouj (Small, Serves 2) Mashed char grilled zucchini blended with tahini, parsley and olive oil. Served as cold dip with pita bread. Appetizer serves 2 people; analysis for 1 serving. (Mama Ghannouj without pita bread = 30 calories, 1.5g fat, 70 mg sodium). Remember to request no added salt. Calories: 130; Fat: 2g; Saturated Fat: 0g; Sodium: 150mg; Carbohydrates: 24g; Fiber: 2g; Protein: 5g |
Appetizer: Jerusalem Salad (Small, Serves 2) A salad made from diced tomatoes, cucumber and parsley, dressed with tahini sauce. Appetizer serves 2 people; analysis for 1 serving. Remember to request no added salt. Calories: 15; Fat: 1g; Saturated Fat: 0g; Sodium: 30mg; Carbohydrates: 2g; Fiber: 1g; Protein: 1g |
Appetizer: Tabouleh (Small, Serves 2) A salad made from cracked wheat, diced tomatoes, parsley, onions, olive oil and lemon juice. Appetizer serves 2 people; analysis for 1 serving. Remember to request no added salt. Calories: 30; Fat: 2g; Saturated Fat: 0; Sodium: 45mg; Carbohydrates: 3g; Fiber: 1g; Protein: 1g |
Appetizer: Lentil Soup Remember to request no added salt. Calories: 190; Fat: 6g; Saturated Fat: 1g; Sodium: 250mg; Carbohydrates: 27g; Fiber: 10g; Protein: 10g |
Chicken Kabob Plate without Pita Bread Charcoal grilled strips of tender chicken served with salad and rice pilaf. Analysis does not include pita bread, see separate analysis. Remember to request no added salt. Calories: 750; Fat: 22g; Saturated Fat: 3.5g; Sodium: 520mg; Carbohydrates: 86g; Fiber: 2g; Protein: 50g |
Pita Bread Calories: 210; Fat: 1g; Saturated Fat: 0g; Sodium: 160mg; Carbohydrates: 43g; Fiber: 3g; Protein: 8g |
Pizza Rustica |
Whole Wheat Penne with Wood-Roasted Seasonal Vegetables Whole wheat penne pasta with wood-roasted vegetables in a garlic aiolo sauce. Calories: 600; Fat: 19g; Saturated Fat: 3g; Sodium: 50mg; Carbohydrates: 97g; Fiber: 12g; Protein: 21g |
RedBrick Pizza |
Pizza Bianco, Chicken Rustica, Acai Crust (9-inch) Analysis for a whole 9-inch pizza on acai berry multi-grain whole wheat crust. Calories: 530; Fat: 20g; Saturated Fat: 6g; Sodium: 700mg; Carbohydrates: 56g; Fiber: 4g; Protein: 3g |
Fhazani Sandwich, Chicken Pesto, Acai Flatbread Calories: 420; Fat: 12g; Saturated Fat: 2g; Sodium: 420mg; Carbohydrates: 54g; Fiber: 5g; Protein: 24g |
RedRossa Italian Grille |
Balsamic Salmon Salad Mixed greens, asparagus, bell pepper, red onion, mushroom, tomato, seared Atlantic salmon, honey glazed pine nuts, herb balsamic vinaigrette. Remember to request no added salt. Request dressing on the side; not included in analysis. Calories: 470; Fat: 25g; Saturated Fat: 3.5g; Sodium: 460mg; Carbohydrates: 28g; Fiber: 7g; Protein: 31g (Dressing: 1 Tbs = 60 calories, 7g fat, and 5mg sodium) |
Salute Italian Restaurant |
Grilled Balsamic Chicken & Fresh Veggies Chicken breast served over mixed greens with balsamic vinaigrette and a side of vegetables, included in analysis. Remember to request no added salt. Calories: 300; Fat: 13g; Saturated Fat: 2.5g; Sodium: 160mg; Carbohydrates: 6g; Fiber 2g; Protein: 37g |
Spataro Restaurant and Bar |
Salmon with Currant and Pine Nut Salsa Served with seasonal vegetables. Request less oil (1 tsp.) with vegetables and no added salt. Calories: 470; Fat: 28g; Saturated Fat: 4g; Sodium: 180mg; Carbohydrates: 13g; Fiber: 5g; Protein: 42g |
Linguine alla Vongole Manila clams, garlic, olive oil, hot pepper and breadcrumbs. Request less oil (1 Tbs.) and no added salt. Calories: 515; Fat: 17g; Saturated Fat: 2g; Sodium: 355mg; Carbohydrates: 66g; Fiber: 4g; Protein: 21g |
Teresa Caffe |
Appetizer: Calamari (Serves 2) Calamari sautéed with hearts of celery, pepperoncino, golden raisins, pinenuts, plum tomato sauce. Appetizer serves 2 people. Analysis for 1 serving. Request no added salt. Calories: 170; Fat: 6g; Saturated Fat: 1g; Sodium: 180mg; Carbohydrates: 9g; Fiber: 1g; Protein: 19g |
Penne all’ Arrabbiata Plum tomato sauce, garlic, fresh pepperoncino, fresh basil. Request whole wheat pasta and no added salt. Calories: 380; Fat: 16g; Saturated Fat: 2.5g; Sodium: 540mg; Carbohydrates: 54g; Fiber: 9g; Protein: 11g |
UFood Grill |
Veggie Panini Roasted red peppers, portabellas, artichokes, basil pesto, feta cheese, fresh basil, ciabatta. Remember to request no added salt. Calories: 470; Fat: 20g; Saturated Fat: 4g; Sodium: 640mg; Carbohydrates: 58g; Fiber: 5g; Protein: 13g |
Side: Steamed Broccoli Remember to request no added salt. Calories: 30; Fat: 5g; Saturated Fat: 0g; Sodium: 25mg; Carbohydrates: 5g; Fiber: 3g; Protein: 3g |
Side: Whole Grain Brown Rice Remember to request no added salt. Calories: 160; Fat: 1.5g; Saturated Fat: 0g; Sodium: 5mg; Carbohydrates: 33g; Fiber: 3g; Protein: 4g |
Side: Black Beans Remember to request no added salt. Calories: 60; Fat: 0.5g; Saturated Fat: 0g; Sodium: 170mg; Carbohydrates: 9g; Fiber: 3g; Protein: 3g |