Featured Recipe

Mediterranean Chicken and Wild Rice Cups

Serves 12 – 3 mini cups/serving


  • 1 cup cooked wild rice 
  • 2 cups cooked brown rice 
  • 2 cups cooked chicken breast, shredded 
  • 2 teaspoons olive oil 
  • ⅓ cup sun-dried tomatoes in oil, drained, finely chopped 
  • 3 cloves garlic, minced 
  • ⅔ cup sliced black olives 
  • 1 cup feta cheese, crumbled 
  • 3 large eggs, slightly beaten
  • 1 cup tzatziki sauce (optional)


  1. Preheat oven to 400ºF. Spray a miniature muffin pan with non-stick cooking spray.
  2. Combine cooked rice, chicken, olive oil, sun-dried tomatoes, garlic, black olives, feta cheese and eggs; mix well. 
  3. Spoon approximately 1 ½ tablespoons of mixture into each cup, filling to just below the rim. Bake 15 to 20 minutes, or until lightly browned. Serve warm with tzatziki sauce (optional).

NOTE: Alternately, use a 12-cup muffin tin for a larger muffin, increasing cooking time to 20-25 minutes. **These rice cups are great for a quick meal or a snack as they can be served hot or cold. They freeze easily and travel well. (Perfect for a school lunch!)

Nutrition Information per serving: Calories: 160, Fat 7 g, Saturated Fat: 3 g, Cholesterol: 75 mg; Sodium: 350 mg; Carbohydrate: 13 g, Fiber: < 1 g, Protein: 12 g

Homemade Tzatziki Sauce

Makes 6 – 1 ½ Tablespoon servings


  • ½ cup finely grated cucumber 
  • 1 cup thick whole milk Greek yogurt 
  • 1 tablespoon lemon juice 
  • ½ tablespoon extra-virgin olive oil 
  • 1 garlic clove, grated 
  • ¼ teaspoon sea salt, optional 
  • 1 tablespoon chopped dill 
  • 1 tablespoon chopped mint, optional


  1. Place the cucumber on a towel and gently squeeze out a bit of the excess water. 
  2. In a medium bowl, combine the cucumber, yogurt, lemon juice, olive oil, garlic, salt, dill, and mint, if using. 
  3. Chill until ready to use.

Nutrition Information per serving: Calories: 35, Fat 1.5g; Saturated fat: 0g; Cholesterol: 0g; Sodium: 15 mg, Carbohydrate: 2 g, Fiber: 0 g, Protein: 4 g