One of my go-to filters on my Seamless account has long been the Mediterranean option. Why? Aside from the fact that Mediterranean food is delicious, it’s also prepared in a way that’s very health-conscious. Known for featuring grilled meats and fish, the cuisine also incorporates heart-healthy grains and a variety of salads packed with superfoods like artichoke hearts and bulgur wheat.
But lately, I’ve been canceling on my weekly date with the delivery guy from my local Mediterranean spot, thanks to a few easy to make recipes that I’ve been able to recreate at home. Here are a few simple Mediterranean meals that are good and good for you. Packed with health benefits, they are sure to become your favorite DIY dishes in no time!
Mediterranean Topped Grilled Chicken
The all-natural marinade featured in this recipe is tasty, refreshing and easy to make—perfect for a healthy lunch that travels well or for a simple weeknight dinner. In addition, it’s low in calories, clocking in at under 330 per serving.
What You’ll Need: For the marinade: ½ cup olive oil, 1/3 cup Nakano Original Seasoned Rice Vinegar, 2 garlic cloves, 2 slices red onion, ½ tsp black pepper, 1 tbsp lemon juice, 2 tbsp chopped or torn fresh basil leaves, 1 tsp fresh oregano leaves.
Chicken and Topping: 4 (6 oz each) uncooked boneless, skinless chicken breasts, 1 1/2 tsp olive oil, 2 tsp Nakano Original Seasoned Rice Vinegar, 1/8 tsp garlic powder, 1/8 tsp onion powder, 1/8 tsp dried basil, 1/8 tsp dried oregano, 1/8 tsp salt, 1/8 tsp black pepper, ½ cup chopped grape tomatoes, ½ cup chopped cucumbers, 12 pitted kalamata olives, 1 tbsp sliced or chopped fresh basil leaves, 1 red onion sliced thin, 2 oz crumbled feta cheese
Recipe: Emily Bites
Mediterranean Baked Fish With Artichokes & Olives
This heart-healthy fish dish can be cooked all in one pan! Artichokes are packed with antioxidants, and the lemon in this dish adds vitamin C and potassium. It’s also done in 30 minutes, which is less time than it would take your delivery guy to reach you.
What You’ll Need: 1-2 tbsp olive oil, 1/2 yellow onion or 2 large shallots, 6 cloves garlic, 2 14-ounce cans chopped tomatoes, 1/4 cup fresh chopped basil, 4 fillets white fish, 4 ounces kalamata olives, 2 tbsp capers, 2 lemons, 1 can artichokes, feta cheese.
Recipe: Coffee and Crayons
Mediterranean Quinoa Chicken
This is the perfect recipe to make on those cold nights when you’re craving a giant plate of pasta. Super grain quinoa is the star of this dish, along with fresh cherry tomatoes that won’t make you miss the greasy tomato sauce from your local takeout spot. Bonus points: Prep time for this dish is just 15 minutes.
What You’ll Need: 1 lb boneless, skinless chicken, 1 tbsp extra virgin olive oil, 4 garlic cloves, ½ cup fresh basil, juice and zest of 1/2 lemon, salt and pepper to taste, olive oil spray, 1 onion, 2 zucchini, 1 red bell pepper, 2 cups chicken stock, 1 can diced tomatoes, 2 tbsp tomato paste, 1 cup quinoa, 1 can artichoke hearts, 1 cup cherry tomatoes, 1 cup feta cheese.
Recipe: Live And Diet
Roasted Cauliflower Chickpea Quinoa
This recipe combines the best things about hummus and quinoa, transforming them into a tasty salad with a kick thanks to the jalapeño dressing. Chickpeas are packed with protein and fiber, and cauliflower is a good source of vitamin C. Plus your place will smell like heaven while you’re roasting these veggies in the oven.
What You’ll Need: 1/2 medium cauliflower, zest of 1 lemon, fine sea salt and freshly ground black pepper, extra virgin olive oil, 1 1/2 cups cooked chickpeas, 1 tsp fennel seeds, 1 cup cooked quinoa, 1/4 cup toasted almonds, 1-2 pickled jalapeños, the juice of 2 medium limes, 2-3 tbsp extra virgin olive oil, 2 tbsp finely chopped chives.
Recipe: My Darling Lemon Thyme
Mediterranean Shrimp Orzo Soup
If you’re craving soup with pasta in it, try this healthy Mediterranean recipe. Because orzo is made with whole grains, the dish has more fiber and less fat than your traditional noodle—and definitely has fewer calories than that tortellini soup. And if you’re still thinking that making a soup from scratch is super time intensive, think again: This recipe is ready in just 30 minutes.
What You’ll Need: 8 oz scallops (side muscles removed), salt and black pepper, olive oil, 1½ lb prawns or large shrimp, 1 green bell pepper, 1 red bell pepper, 1 medium yellow onion, 6 garlic cloves, 3 tbsp tomato paste, 1 tbsp dried oregano, 7 cups vegetable broth, 3 large tomatoes, 1 cup whole grain orzo pasta, 6 oz baby spinach, 1 cup chopped fresh parsley leaves, 1 cup chopped fresh dill, juice of 1 lemon.
Recipe: The Mediterranean Dish