The Mediterranean diet is a well-known dietary pattern that emphasizes the consumption of whole foods, healthy fats, and lean proteins. It's known for its numerous health benefits, including improved heart health, weight loss, and lower rates of chronic diseases. If you're looking to incorporate more Mediterranean-style meals into your diet, we've got you covered with these low-calorie, high-protein dinner recipes.
1. Greek Chicken Salad
Ingredients:
- 1 lb. boneless, skinless chicken breast
- 1/4 cup extra-virgin olive oil
- 2 tbsp. red wine vinegar
- 1 clove garlic, minced
- 1 tsp. dried oregano
- Salt and pepper, to taste
- 4 cups mixed greens
- 1/2 medium cucumber, sliced
- 1/2 medium red onion, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese
Directions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil, red wine vinegar, garlic, oregano, salt, and pepper.
3. Brush the chicken with the dressing and grill for 6-8 minutes per side, or until cooked through.
4. In a large bowl, combine mixed greens, cucumber, red onion, and cherry tomatoes.
5. Top the salad with the grilled chicken and crumbled feta cheese.
2. Mediterranean Stuffed Peppers
Ingredients:
- 4 bell peppers
- 1 lb. ground turkey
- 1/2 cup cooked quinoa
- 1/2 cup chopped tomatoes
- 1/2 cup chopped cucumber
- 1/4 cup chopped kalamata olives
- 1/4 cup crumbled feta cheese
- 2 tbsp. chopped fresh parsley
- Salt and pepper, to taste
Directions:
1. Preheat oven to 375°F.
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
3. In a large skillet, cook the ground turkey over medium heat until browned.
4. Add cooked quinoa, chopped tomatoes, chopped cucumber, chopped kalamata olives, crumbled feta cheese, and chopped fresh parsley to the skillet. Stir to combine.
5. Stuff each pepper with the turkey and quinoa mixture.
6. Place the stuffed peppers in a baking dish and bake for 25-30 minutes, or until the peppers are tender.
3. Lemon and Herb Grilled Shrimp
Ingredients:
- 1 lb. large shrimp, peeled and deveined
- 1/4 cup extra-virgin olive oil
- 2 tbsp. lemon juice
- 2 cloves garlic, minced
- 2 tbsp. chopped fresh parsley
- 1 tbsp. chopped fresh thyme
- Salt and pepper, to taste
Directions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, minced garlic, chopped fresh parsley, chopped fresh thyme, salt, and pepper.
3. Brush the shrimp with the dressing and grill for 2-3 minutes per side, or until pink and cooked through.
4. Serve the grilled shrimp with a side of steamed vegetables or a salad.
Conclusion:
Incorporating more Mediterranean-style meals into your diet can have numerous health benefits, including improved heart health and weight loss. These low-calorie, high-protein dinner recipes are a great way to get started on your Mediterranean journey. Try them out and let us know your favorites!