Pasta Salad with Chicken and Pesto
A quick, fresh, protein-rich pasta salad with whole-wheat penne, smoked chicken, Greek yogurt, pesto, and crunchy vegetables. Ideal as a cold lunch and suitable for meal prep on wa
Ingredients and stepsMediterranean recipes
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Squash rösti with feta, spring onions, toasted pine nuts, and chèvre salad
Crispy small squash rösti with feta, dill, and spring onions, topped with a fresh tomato and salad mixture, tangy chèvre, and warm toasted pine nuts.
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Homemade Turkey Cold Cut
A healthy, natural, and preservative-free homemade turkey deli meat, perfect for sandwiches or salads. It is marinated with spices and baked to achieve an incredible texture.
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Mediterranean Butter Bean Skillet with Marinated Feta
A quick and healthy comfort food skillet featuring creamy butter beans, blistered cherry tomatoes, and a sweet-and-spicy honey-marinated feta topping.
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High Protein Creamy Tomato and Basil Beans
A high-protein, plant-based meal featuring creamy butterbeans and a silken tofu-based tomato sauce. This dish is perfect for using up fresh summer tomatoes and packs nearly 40g of
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Parmesan potatoes with high-protein avocado mayonnaise
Small boiled potatoes baked on a layer of Parmesan until golden and crispy. Served with a creamy mayonnaise made with avocado, hard-boiled egg, and plain yogurt.
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Roasted Chicken & Veggie Dinner
A flavorful one-pan meal featuring marinated chicken leg quarters roasted over a bed of sweet potatoes, broccoli, and shallots. The veggies soak up the chicken juices and spices fo
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Flourless Cauliflower Crepes
Small, flexible, and soft crepes made with raw cauliflower, eggs, and salt, without flour. They are served filled with chicken, avocado, spinach, and fresh cheese, although you can
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Flourless Chickpea Pizza
A healthy, protein-rich alternative to traditional pizza, using chickpeas as a base to create a crispy, gluten-free crust.
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Mediterranean Baked Salmon
Chunks of salmon are baked with cherry tomatoes, red onion, olives, capers, thyme, and olive oil. This simple Mediterranean-style dish is savory, bright, and suitable for serving w
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Mediterranean Chicken Orzo
A creamy one-pan dish featuring tender chicken, orzo pasta, fresh vegetables, and a delicate hint of lemon.
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Creamy Shrimp and Avocado Salad
A fresh, juicy, and addictive salad that combines sautéed shrimp with creamy avocado, crunchy cucumber, and a light lime and garlic dressing.
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Cava Honey Harissa Chicken Bowls
Mediterranean-style bowls with juicy honey-harissa chicken, fluffy basmati rice, crisp greens and vegetables, creamy feta, hummus, and a spicy-sweet vinaigrette. The components can
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Phyllo Pastry and Lean Ground Beef Rolls
Crispy phyllo pastry rolls filled with lean ground beef seasoned with spices and barbecue sauce. They are prepared quickly in an air fryer for a high-protein appetizer or meal.
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Lemon Pepper Orzo Casserole (Dump & Bake Dinner)
A creamy, bright vegetarian casserole in which orzo and asparagus cook directly in a lemon-pepper cream sauce. Parmesan and spinach are stirred in at the end for a tender, flavorfu
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Tropical Octopus Salad
A fresh and colorful salad combining tender octopus with the sweetness of mango, the creaminess of avocado, and the crunch of cucumber. A lemony olive oil emulsion adds a bright, s
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Dietitian Freezer Prep: Five Chicken Marinades
Five make-ahead chicken marinades—Persian saffron, honey chipotle, honey balsamic, pesto, and honey harissa—prepared in freezer bags for convenient weeknight dinners. The marinated
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Eggs with Tomato and Feta Cheese
A quick three-ingredient breakfast inspired by Mediterranean flavors and ready in approximately five minutes. The eggs are cooked over tomato until set and finished with crumbled f
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Pesto Tilapia with Orzo and Vegetables
This pesto tilapia with orzo and vegetables is restaurant quality, and so fast to make! It may just become a weekly rotation.
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Crispy Cod Nuggets with Tartar Sauce and Raw Vegetable Salad
Pieces of cod coated in a double breading of flour, egg, and kounafa or breadcrumbs, then fried until golden and crispy. They are served with a flavorful tartar sauce and a fresh s
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Baked Salmon Feta Pasta
This baked salmon feta pasta is rich and creamy, and simple to make. A salmon filet, a block of feta, and an assortment of delicious vegetables bake on a sheet pan, and then are st
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Mediterranean Quinoa Salad
A fresh, briny, and satisfying quinoa salad with crisp vegetables, capers, feta, and a lemon-Dijon vinaigrette. It can be served immediately or chilled so the flavors meld further.
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Greek Olive Bread with Rosemary and Oregano
A hearty Greek-style olive bread inspired by eliopsomo, made with whole-wheat flour, honey, rosemary, oregano, garlic, and briny Kalamata olives. The olives are rolled into the dou
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Yogurt-Marinated Chicken
Thin chicken breasts marinated in Greek yogurt, lemon, honey, garlic, and Mediterranean spices. The yogurt helps tenderize the meat and keep it juicy; they can be cooked in a skill
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