Easy Dinner Recipes For Mediterranean Diet
The Mediterranean diet is considered one of the healthiest diets in the world. It is inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. The diet is rich in fruits, vegetables, nuts, whole grains, and lean protein sources like fish and poultry. It also emphasizes healthy fats like olive oil and limits processed foods and red meat. Here are some easy dinner recipes for Mediterranean diet that you can try at home.
Recipe 1: Mediterranean Grilled Chicken Salad
Description:
This salad is packed with protein and vegetables, making it a perfect option for a healthy dinner. The grilled chicken adds a smoky flavor, while the feta cheese and olives give it a tangy taste.
Prep Time:
10 minutes
Cook Time:
15 minutes
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 teaspoons dried oregano
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 8 cups mixed greens
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, sliced
- 1/2 cup kalamata olives, pitted
- 1/2 cup crumbled feta cheese
- 1/4 cup red onion, sliced
- 1/4 cup lemon juice
- 1/4 cup olive oil
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
Equipment:
- Grill
- Mixing bowl
- Whisk
Method:
- Preheat grill to medium-high heat.
- In a small bowl, combine olive oil, oregano, garlic powder, salt, and pepper.
- Brush the chicken breasts with the olive oil mixture.
- Grill the chicken for 6-7 minutes per side or until cooked through.
- Remove the chicken from the grill and let it rest for 5 minutes before slicing.
- In a large mixing bowl, combine mixed greens, cherry tomatoes, cucumber, kalamata olives, feta cheese, and red onion.
- In a separate small bowl, whisk together lemon juice, olive oil, honey, and Dijon mustard.
- Pour the dressing over the salad and toss to combine.
- Divide the salad among four plates and top with sliced chicken.
Notes:
You can also add other vegetables like bell peppers or carrots to the salad.
Nutrition Info:
Serving size: 1 chicken breast and 2 cups salad
- Calories: 390
- Protein: 45g
- Fat: 18g
- Carbohydrates: 14g
- Fiber: 4g
- Sugar: 8g
Recipes FAQ:
Can I make this salad ahead of time?
Yes, you can grill the chicken and prepare the vegetables ahead of time. Store them separately in the refrigerator and assemble the salad before serving.
Recipe Tips:
Make sure to let the chicken rest before slicing it to prevent the juices from escaping.
Recipe 2: Mediterranean Fish Skewers
Description:
This recipe is perfect for seafood lovers. The fish skewers are marinated in lemon and herbs, giving them a bright and fresh flavor.
Prep Time:
10 minutes
Cook Time:
10 minutes
Ingredients:
- 1 pound white fish (such as cod or halibut), cut into cubes
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 red onion, cut into chunks
- 1 red bell pepper, cut into chunks
- 1 zucchini, sliced
- 8 cherry tomatoes
Equipment:
- Grill
- Skewers
Method:
- Preheat grill to medium-high heat.
- In a small bowl, whisk together olive oil, lemon juice, oregano, thyme, salt, and pepper.
- Thread the fish cubes onto skewers, alternating with the vegetables.
- Brush the skewers with the olive oil mixture.
- Grill the skewers for 4-5 minutes per side or until the fish is cooked through.
Notes:
You can use any type of firm white fish for this recipe.
Nutrition Info:
Serving size: 1 skewer
- Calories: 150
- Protein: 18g
- Fat: 8g
- Carbohydrates: 5g
- Fiber: 2g
- Sugar: 3g
Recipes FAQ:
Can I use different vegetables for the skewers?
Yes, you can use any vegetables that you like. Just make sure to cut them into similar-sized pieces to ensure they cook evenly.
Recipe Tips:
Soak the skewers in water for at least 30 minutes before using them to prevent them from burning on the grill.
Recipe 3: Mediterranean Quinoa Bowl
Description:
This quinoa bowl is a vegetarian option that is packed with protein and fiber. The roasted vegetables and chickpeas give it a hearty and filling texture.
Prep Time:
10 minutes
Cook Time:
25 minutes
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth
- 1 red onion, sliced
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 can chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
Equipment:
- Baking sheet
- Mixing bowl
- Saucepan
Method:
- Preheat oven to 400°F.
- In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until quinoa is cooked through.
- In a mixing bowl, combine red onion, red bell pepper, zucchini, chickpeas, olive oil, oregano, salt, and pepper.
- Spread the vegetable mixture out on a baking sheet and roast for 20-25 minutes, or until the vegetables are tender and slightly charred.
- Divide the cooked quinoa among four bowls.
- Top with the roasted vegetables, feta cheese, and fresh parsley.
Notes:
You can also add other roasted vegetables like eggplant or cauliflower to the bowl.
Nutrition Info:
Serving size: 1 bowl
- Calories: 350
- Protein: 14g
- Fat: 12g
- Carbohydrates: 48g
- Fiber: 10g
- Sugar: 7g
Recipes FAQ:
Can I use chicken broth instead of vegetable broth?
Yes, you can use chicken broth if you prefer. Just keep in mind that it will no longer be a vegetarian option.
Recipe Tips:
Make sure to rinse the quinoa before cooking it to remove any bitterness.
These easy dinner recipes for Mediterranean diet are simple and delicious. They are perfect for anyone who wants to eat healthy without sacrificing flavor. Give them a try and enjoy!
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