The Mediterranean diet inspires these quick dinner recipes, an eating pattern associated with reduced stroke risk and Alzheimer’s. By including veggies, whole grains, and lean proteins in your meals, you will improve heart health and create delicious flavors and comforting dishes! The Interesting Info about mediterranean diet.
Tasteful Mediterranean chicken casserole made with farro – sure to please the entire family – can also be prepared alongside brown or sorghum rice!
Chicken
This chicken casserole offers simple flavor combinations in one delicious meal! Perfect for any night of the week, its preparation requires minimal steps thanks to farro baking alongside it. Saute your chicken or purchase precooked rotisserie chicken if time-saving convenience is necessary!
Instead of the classic cornmeal crust, this light chicken casserole features an innovative whole grain breadcrumbs topping to add texture to the meal while providing essential nutrition.
Comfort food at its finest: this satisfying cheesy chicken casserole! A classic comfort dish featuring lean protein from rotisserie chicken combined with sweet potatoes, carrots, and black beans to increase plant-based intake!
A lighter take on traditional enchilada, this casserole is simple to put together and requires only one pan for cooking. Use chicken breasts or thighs (lean is best!) depending on your sodium intake needs, and prep by mixing ingredients and refrigerating for up to 8 hours – then reheat in the oven before serving!
Vegetables
Add lots of fresh vegetables to every meal as part of the Mediterranean Diet, such as this healthy veggie casserole that packs them all! Perfect for family dinner nights or taking to work as lunch.
This Mediterranean vegetable casserole can be prepared quickly in one pot in less than an hour! It is packed with delicious veggies, pasta, and chicken for good nutrition, delicious spices and seasonings, and tasty oil. Vegan-friendly, this delicious veggie dish can also be tastyongside salad or bread as a side dish!
Add as many or as few vegetables as desired for this dish; I chose these varieties:
Preparing and roasting the veggies beforehand can make this vegetable casserole much simpler! Doing this saves both times and helps develop some delicious flavor – toss them with some olive oil before placing them on a lined baking sheet for roasting for approximately 30 minutes until tender.
Pasta
Pasta is an integral component of the Mediterranean diet and weight loss plans, but large servings with high-calorie sauces could lead to weight gain. Instead, stick with smaller servings of pasta and opt for whole grains like couscous, farro, millet, and brown rice.
Olive oil used in this recipe provides heart-healthy monounsaturated fats and inflammation-fighting compounds while helping protect against stroke, high blood pressure, and diabetes.
This quick and easy casserole is the ideal weeknight dish, packed with nutritious Mediterranean vegetables and pantry essentials like canned tomatoes, black beans, and corn. Rotisserie chicken adds protein, while sweet potatoes provide fiber. Finally, crunchy tortilla chips add both texture and a sweet touch!
Whole wheat angel hailovelydles with a light and lemony sauce come together in this Mediterranean meal featuring tomatoes, feta cheese, and olives – you can easily make this vegan-friendly by forgoing the cheese!
Leguminous vegetables like beans and lentils are staples in the Mediterranean diet, making this casserole an easy one-pot solution for lunch or light dinner. Make the most of it now while it keeps in your refrigerator!
Beans
Beans are an integral component of Mediterranean cuisine, providing abundant plant-based protein, complex carbs, and fiber. Keep this hearty Tuscan white bean soup on hand whenever you feel under the weather for an easy remedy!
Sheet-pan dinners make meal planning effortless! This simple vegetarian quinoa casserole features an aromatic blend of garlic, paprika, cumin, coriander, and cayenne to bring bold flavor. Plus, mint and feta cheese complete this healthy treat when comfort food is needed most!
This Mediterranean pasta salad combines chicken, vegetables, and farro in an easy, delicious lunch or side that is leisurely a unique touch; try mixing your dressing with olive oil, lemon juice, and Greek yogurt for a flavorful sauce that mimics sour cream without its high-fat content.
Studies have revealed the power of green leafy vegetables such as Swiss chard, collard greens, and spinach to slow cognitive decline. With this delicious one-pan dish, adding more of these nutrient-rich greens to your diet has never been easier! Just be sure to use low-sodium broth and switch out parmesan cheese for Greek yogurt to lower its fat content – perfect for vegans and those following the vegetarian Mediterranean diet! Enjoy it served on toast with grated Parmigiano Reggiano cheese as an easy lunch or appetizer option!
Read Also: How To Make Dried Poppies
