Mediterranean Diet Recipes – Eat Healthy and Tasty!

We selected few fantastic Mediterranean Diet Recipes for you to have idea just how tasty and easy to make they are! These Mediterranean diet recipes are low-cost and low calorie, but will keep you full for long time. We choose these recipes because they are not hard to make and you won’t have to stand all day by the stove.

Mediterranean Style Chicken

What you need:

  • 6 chicken breast halves (skinless, boneless and seasoned with salt and pepper)
  • 1/2 cup of diced onion
  • 3 cups of chopped tomatoes
  • garlic – 3 minced cloves
  • olives – 1/2 cup
  • 2 teaspoons olive oil
  • white wine – 2 tablespoons
  • 1/2 cup white wine (again)
  • chopped fresh thyme – 2 teaspoons
  • chopped fresh basil – 1 tablespoon
  • chopped fresh parsley – 1/4 cup
  • salt and pepper

How to make it:

  1. In one large skillet heat oil and 2 tablespoons of white wine (medium heat). Add chicken breasts and smear each side about 4 – 6 minutes, until golden color appear. Remove chicken from skillet on plate and set aside.
  2. Heat garlic in pan for 30 seconds, then add onion and saute for 3 more minutes. Add tomatoes and heat to a boil. Lower heat, add half cup of white wine and simmer for 10 minutes. Before finishing, add thyme and basil and simmer for 5 more minutes.
  3. Return chicken breasts to skillet and cover. Cook on low heat until the chicken meat is no longer pink inside. If you are not sure if it is done, cut one piece and see. Add olives and parsley on top and leave on heated cooker for 1 minute.
  4. Add salt and pepper and serve. Bon appetite!

Easy Mediterranean Rucola Salad

What you need:

  • 4 cups young rucola leaves (rucola is same as arugula)
  • 1 cup of halved cherry tomatoes
  • 1/4 cup of pine nuts (if you don’t have these, use regular nuts)
  • 1/4 cup of grated Parmesan cheese
  • 1 large avocado
  • 2 tablespoons of grapeseed oil (same, if you don’t have it use olive oil)
  • 1 tablespoon of rice vinegar
  • salt and pepper to taste

How to make it:

  1. Rinsed and dry rucola leaves. Peel and slice avocado.
  1. In large bowl with a lid, combine rucola, halved cherry tomatoes, nuts, oil, vinegar, and grated Parmesan cheese. Season with salt and pepper. Cover well and shake bowl to mix all ingredients.
  2. Serve salad onto plates and top it with slices of avocado. Enjoy!

Mediterranean Style Kale

What you need:

  • 12 cups of kale (chopped)
  • 2 tablespoons lemon juice
  • 1 teaspoon soy sauce
  • olive oil, as needed
  • 1 tablespoon of minced garlic (garlic in powder)
  • salt and pepper to taste

How to make it:

  1. Fill steamer insert with water to just below the bottom of the steamer. Cover, and bring the water to a boil. Add rinsed and dried kale, cover and steam until kale is just tender (7 to 10 minutes, depending on leaf thickness)
  2. In large bowl whisk together the olive oil, lemon juice, garlic, soy sauce, salt, and pepper. Toss steamed kale into dressing and stir until kale is well coated. Yummy!

Traditional Greek Salad

What you need:

  • 3 large tomatoes
  • 2 cucumbers
  • 1 small red onion
  • 6-8 black olives
  • 1 cup of crumbled feta cheese
  • 1/4 cup of olive oil
  • 4 teaspoons of lemon juice
  • 2 teaspoons of dried oregano
  • salt and pepper to taste

How to make it:

  1. Chop tomatoes and onion in cubes, peel and chop cucumbers. Remove pits from olives and chop them too.
  2. In shallow salad bowl, combine slices tomatoes, onion and cucumber. Sprinkle mix with oil, lemon juice, oregano, and salt and pepper. Use your hands to sprinkle feta cheese and olives over salad.
  3. Serve and get compliments! This is one of my favorite Mediterranean Diet Recipes!

Mediterranean Chicken Pasta

What you need:

  • 1 package of Spaghetti pasta
  • 1 kg of chicken breast meat (skinless and boneless)
  • 1/2 cup of chopped red onion
  • 1 tablespoon of olive oil
  • 2 crushed cloves of garlic
  • 1 can of marinated artichoke hearts
  • 1 large tomato
  • 1/2 cup of crumbled feta cheese
  • 3 tablespoons of fresh parsley (chopped)
  • 2 tablespoons lemon juice
  • dried oregano to taste
  • salt and pepper to taste

How to make it:

  1. Cut chicken breasts into bite-size pieces. Chop tomato and drain and chop artichoke hearts.
  2. Bring a large pot of just lightly salted water to a boil. Drop spaghetti in boiling water and cook until tender but firm to the bite (8 to 10 minutes). Drain and leave in pot.
  3. Heat olive oil in large skillet over medium-high heat. Add sliced onion and garlic. Saute  for about 2 minutes, until fragrant. Stir in the slices chicken meat and cook, stirring occasionally, until chicken is no longer pink in the center (about 5 to 6 minutes, no more).
  4. Reduce heat to medium-low, add artichoke, slices tomato, feta cheese, lemon juice, oregano, parsley and cooked pasta. Cook and stir for about 2 to 3 minutes, until everything is well mixes. Remove skillet from heat, season mixture with salt and pepper. Garnish with lemon wedges and love! Enjoy Mediterranean Diet!

Mmmmm, mouth watering, isn’t it?

Try them all and come back to tell us which of these Mediterranean Diet Recipes  you liked the best!


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Author: P.Teacher

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