Delicious & Healthy Mediterranean Diet Recipes
Out of all the diets that I know of, and have tried in the past. My all time favorite is the Mediterranean diet. I love the seasonings, the olive oil, the veggies, the cheese. Every Mediterranean recipe i have made in the past, has always left me feeling good and never bloated. These are a few of my all time favorite recipes I have made, and are on a constant repeat in my house
What’s your favorite Mediterranean meal?
Chicken & Lemon Rice Skillet:
Ingredients:
Seasoning for chicken:
1 tsp dried oregano
1 tsp paprika
1/4 tsp salt
1/4 tsp red pepper flakes
Fresh ground black pepper
For the pilaf:
2 chicken breasts
Olive oil
8 oz Grape tomatoes (halved)
5 cloves of garlic (minced)
1 tsp dried oregano
1/4 tsp salt
Fresh spinach
3 tbsp fresh lemon juice
2 cups cooked jasmine
1 can chickpeas (drained & rinsed)
Crumbled feta cheese
Directions:
1. In a small bowl, mix together the seasoning for the chicken. In a large cast iron pan, add olive oil and turn on to medium heat. Add chicken breast. Cook about 5-7 minutes each side, adding a little chicken broth as needed to deglaze & keep meat juicy. When browned & fully cooked, remove from pan. Place on a plate & cover with aluminum foil to rest.
2. Add the tomatoes, dried oregano, salt, and garlic to the now empty pan, with a little extra olive oil. Cook until garlic starts to brown & tomatoes soften.
3. Add handfuls of spinach (as much as desired) until it wilts. Add in the rice, lemon juice, and chickpeas. Let everything come together & get hot. Slice chicken & place on top, garnish with crumbled feta cheese & enjoy!
Roasted Gnocchi & Veggies:
Ingredients:
2 cups lentils (rinsed)
1 eggplant (sliced & quartered)
1 small container of cherry tomatoes (halved)
1 red onion (diced)
1 orange pepper (chopped)
5 garlic cloves (minced)
1 package of gnocchi
1/2 cup olive oil
2-3 tbsp red wine vinegar
2 cloves of garlic (grated)
1 tbsp tomato paste
salt & pepper
1 tsp smoked paprika
1 tsp dried oregano
1/2 tsp cumin
Directions:
1. In a large bowl add the lentils, eggplant, tomatoes, onion, pepper, garlic, and gnocchi together.
2. In another small bowl, whisk together olive oil, red wine vinegar, garlic, tomato paste, salt, paprika, oregano, cumin, and pepper. Pour dressing over your ingredients & gently toss together.
3. Bake at 400 for 20 minutes. Stir, then bake another 10-15 minutes. Top with crumbled goat cheese & fresh dill before serving.
Roasted Eggplant Superfood Bowl:
Ingredients:
Several handfuls of baby eggplants
2 cloves of garlic
Peel from half of a lemon
1/2 cup lentils
1/2 cup quinoa
Olive oil
1 bay leaf
1 tsp dried thyme
1 cup of veggie stock
1 1/2 cup of water
1 tsp apple cider vinegar
1 tsp Dijon mustard
1 tsp coconut sugar
crumbled feta cheese
Directions:
1. In a medium sized saucepan, add your garlic, lemon peel, lentils, quinoa, bay leaf, thyme, veggie stock, and water. Bring to low boil on medium heat. Cover, then let simmer 15-20 minutes.
2. In a bowl, add your quartered baby eggplants, olive oil (drizzle), a little salt & pepper. Use a spoon to evenly coat eggplant in oil. Place on a cooking sheet and roast at 450 degrees for 12-18 minutes, flipping halfway through.
3. In a small jar combine your apple cider vinegar, 4 tsp of olive oil, Dijon mustard, 1 tsp of thyme, 1 tsp coconut sugar. Seal lid, and shake to combine. Remove eggplants from oven.
4. Remove lentils/quinoa from heat and pour half of the dressing in, stirring to mix. Save the other half for topping. Assemble your bowl: lentils/quinoa, eggplant, dressing, top with feta or any other roasted veggies
Mediterranean Chicken Bowls
Ingredients:
Olive oil
Lemon pepper seasoning
2 chicken breasts
1 can of chickpeas
1 cucumber
Basmati rice
Cherry tomatoes
For tzatziki sauce:
1 cup Greek yogurt
1/2 cup cucumber (shredded)
3 cloves of garlic (minced)
Lemon juice
Fresh dill
Salt & pepper
Directions:
1. In a cast iron, heat up your olive oil over medium heat. Season both sides of your chicken breast with lemon pepper seasoning. Cook each side 4-6 minutes until fully cooked. Place on a place, cover with aluminum foil to rest.
2. Prepare your tzatziki sauce. Place all ingredients into a blender, and blend until smooth. Assemble bowls and top with tzatziki
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