Mediterranean Diet Recipes
Mediterranean Chicken Skillet
This single-skillet recipe is impressive enough to make it company-worthy, but easy enough to make on a weeknight. It’s important to minimize moving the chicken and the onions as they cook in order to help them brown nicely and to reduce the chance of their releasing excess liquid into the pan. Pro tip: Keep a clean bowl or sheet tray handy when you’re making a single skillet meal such as this; that way, you can easily take items out of the pan and set aside as needed.
Greek Chicken Grain Bowls
These mediterranean-inspired grain bowls are perfect for make-ahead meal prepping. Hearty and filled with various flavors and textures, this is the kind of packed lunch you’ll be satisfied with all week long.
Photographer Victor Protasio, Prop Stylist Mindi Shapiro, Food Stylist Anna Hampton
Photo: Victor Protasio; Prop Styling: Mindi Shapiro; Food Styling: Anna Hampton
Greek Stuffed Peppers
Warning: These are not your mama’s stuff bell peppers. This mediterranean twist on a weeknight classic is sure to be a fast favorite. Though hearty and satisfying, the addition of lemon zest and fresh herbs like mint and parsley keep this dish bright and vibrant. Ground lamb is full of flavor and offers a good bit of fat to keep the pepper filling moist and delicious; however, if lamb isn’t your favorite, you can certainly substitute ground beef or ground turkey. If you opt for a lean ground meat, you may want to stir in an additional 1/2 to 1 tablespoon of olive oil.
Citrus Marinated Octopus with Labne and Radicchio-Fennel Salad
This elegant octopus salad strikes the right balance between refreshingly light and richly comforting, making it an impressive choice for any occasion. As intimidating as it may seem, preparing octopus at home is easier than you’d think. Octopus can be found at specialty grocery stores (such as Whole Foods), fish markets, and Asian or international markets. The key to preparing this wow-worthy seafood at home is giving the meat a preliminary cook (no matter how you intend to proceed in preparing it) in order to tenderize the meat. In this recipe, we first simmer the octopus in a flavorful, aromatic-filled cooking liquid and finish the cooking process by marinating the pre-cooked octopus in a citrusy vinaigrette. This marinade infuses flavor and continues to break down the protein for a tender, delicious bite. Just be sure not to leave the octopus soaking in the marinade for longer than suggested, as the acid will begin to deteriorate the quality of the meat. That said, the octopus can be poached and refrigerated up to a few days in advance if you want to prep ahead. Similar to kefir, labne is a tangy-rich yogurt cheese that can be found at a Mediterranean, Greek, or Lebanese market or in some specialty grocery stores. Labne is also incredibly easy to make at home if you have trouble finding it already prepared.
Whole-Wheat Pasta with Edamame, Arugula, and Herbs
Soybeans, fresh vegetables, olive oil, and fresh herbs make this salad an excellent choice.
White Bean Dip with Rosemary Olive Oil
Tilapia Piccata is a spin on the traditional Italian dish of veal or chicken piccata. Flaky tiliapia and tangy capers with fresh lemon juice and white wine deliver exceptional flavor to this classic dish. Feel free to substitute most any flaky white fish for the tilapia, if desired.
Curried Chickpea Stew with Brown Rice Pilaf
This dish includes protein-packed chickpeas, whole-grain rice, and lots of fresh veggies and spices to lend flavor.
Broiled Tilapia Gyros
This spin on a Greek classic uses broiled tilapia to lighten things up, along with fresh veggies and a Greek yogurt sauce.
Mesclun with Berries and Sweet Spiced Almonds
Raspberries add bright color and several good-for-you nutrients like fiber, antioxidants, and vitamin C. Almonds are a good source of vitamin E and monounsaturated fats. Chives, members of the onion family, add phenols and flavonoids.
Olive Oil-Poached Mahimahi with Mediterranean Tomato Sauce
Tomatoes, olive oil, and rosemary are the perfect combo to spice up this tender white fish.
Blood Orange Sangría
Any good-quality, fruity red wine works well in this cold sipper; a combination of pinot noir and Beaujolais is particularly good.
Whole-grain Penne with Walnuts, Caramelized Onions, and Ricotta Salata
The combination of flavors here plays up the nutty flavor of whole-grain penne.
Pasta with Tuna and Black Olive Vinaigrette
Olive oil, capers, garlic, and fresh lemon juice make this pasta dish a Mediterranean-inspired favorite. Top with tuna for a complete meal.
Hummus-Veggie Sandwich on Whole Grain
Hummus, veggies, and a hint of garlic and lemon are a sandwich lover's dream. Hummus-Veggie Sandwich on Whole Grain is hearty and satisfying, and a cool break during a day on the beach.
Shrimp, Lemon, and Spinach Whole-grain Pasta Salad
We lightened up this pasta salad by replacing the usual mayonnaise dressing with Greek-style low-fat yogurt, which has been strained so that it's thick and rich-tasting. Prep and Cook Time: 35 minutes.
Olive-Almond Green Beans
Move over plain green beans for a side serving of Olive-Almond Green Beans. The kalamata olives give these beans its saltiness, toasted almonds a bit of crunch, and a touch of citrus thanks to lemon rind.
Broiled Salmon with Lemon and Olive Oil
Grilled Shrimp "Souvlaki"
Prep: 20 minutes; Cook: 15 minutes; Marinate: 10 minutes.