15 Minute Easy Dinner Prep: 3 Healthy Recipes for a Mediterranean Diet
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Recipes in this Video
4 recipes
vegetariangluten-free
Originating from the Mediterranean region, this quinoa salad reflects the vibrant flavors and fresh ingredients typical of Greek cuisine. It is often enjoyed as a refreshing side dish or light meal, especially during warm months. With the rise of quinoa as a health food, variations of this salad have gained popularity worldwide, incorporating local ingredients while maintaining its Mediterranean roots.
Ingredients
- ●quinoa
- ●cucumber
- ●cherry tomatoes
- ●red onion
- ●bell pepper
- ●parsley
- ●feta cheese
- ●black olives
- ●lemon juice
- ●olive oil
- ●salt
- ●black pepper
Instructions
- 1Rinse quinoa under cold water until water runs clear.
- 2Cook quinoa according to package instructions, then let cool.
- 3Chop cucumber, cherry tomatoes, red onion, and bell pepper into small pieces.
- 4Finely chop parsley and set aside.
- 5In a large bowl, combine cooled quinoa, chopped vegetables, and parsley.
- 6Add crumbled feta cheese and black olives to the bowl.
- 7In a separate bowl, whisk together lemon juice, olive oil, salt, and black pepper.
- 8Pour the dressing over the salad and toss gently to combine.
- 9Taste and adjust seasoning if necessary.
- 10Let the salad sit for 10-15 minutes to allow flavors to meld.
Ingredient Alternatives
feta cheese
Healthier: tofu
Cheaper: cottage cheese
Tofu provides a similar texture while being lower in calories.
quinoa
Healthier: farro
Cheaper: brown rice
Brown rice is more economical and still provides a hearty base.
Techniques
choppingmixingcooking
Equipment
potmixing bowlwhiskknifecutting board
🌶️🌶️🌶️Lowdairy
Also Known As
Quinoa TabboulehGreek Quinoa Salad
pescatarian
Ingredients
- ●4 salmon fillets
- ●2 cups corn kernels (fresh or frozen)
- ●1 cup diced zucchini
- ●1 cup diced bell pepper (any color)
- ●1 cup diced tomatoes
- ●1/2 cup diced red onion
- ●2 cloves garlic, minced
- ●2 tbsp olive oil
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1 tsp smoked paprika
- ●1/2 tsp dried thyme
- ●1/4 cup fresh basil, chopped
- ●1 lemon, sliced
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine corn, zucchini, bell pepper, tomatoes, red onion, and garlic.
- 3Drizzle the vegetable mixture with olive oil, salt, black pepper, smoked paprika, and dried thyme. Toss to coat evenly.
- 4Spread the vegetable mixture in a single layer on a baking sheet.
- 5Place the salmon fillets on top of the vegetable mixture. Season the salmon with salt and pepper, and top each fillet with a slice of lemon.
- 6Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
- 7Remove from the oven and sprinkle with fresh basil before serving.
- 8Serve the baked salmon over the summer succotash.
Equipment
baking sheetlarge bowlknifecutting board
Ingredients
- ●8 oz linguine pasta
- ●1 lb shrimp, peeled and deveined
- ●1 can (14 oz) artichoke hearts, drained and quartered
- ●1/2 cup sundried tomatoes, chopped
- ●3 cloves garlic, minced
- ●1/2 cup white wine
- ●1/2 cup heavy cream
- ●1/4 cup grated Parmesan cheese
- ●2 tbsp olive oil
- ●1 tsp red pepper flakes
- ●Salt to taste
- ●Black pepper to taste
- ●Fresh parsley, chopped (for garnish)
Instructions
- 1Cook the linguine pasta according to package instructions until al dente. Drain and set aside.
- 2In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
- 3Add the shrimp to the skillet and cook until they turn pink, about 3-4 minutes. Season with salt, black pepper, and red pepper flakes.
- 4Pour in the white wine and let it simmer for 2-3 minutes to reduce slightly.
- 5Stir in the artichoke hearts and sundried tomatoes, cooking for another 2 minutes.
- 6Add the heavy cream and bring to a gentle simmer, stirring to combine all ingredients.
- 7Mix in the cooked linguine and toss until the pasta is well coated with the sauce.
- 8Sprinkle in the grated Parmesan cheese and stir until melted and creamy.
- 9Taste and adjust seasoning if necessary. Remove from heat.
- 10Serve hot, garnished with fresh parsley.
Equipment
large potskilletcolandermeasuring cupsmeasuring spoonswooden spoon
🌶️🌶️🌶️Low
Ingredients
- ●1 lb chicken breast, diced
- ●6 cups chicken broth
- ●1 cup carrots, diced
- ●1 cup celery, diced
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●1 inch ginger, grated
- ●1/4 cup lemon juice
- ●1 tsp lemon zest
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/4 cup fresh parsley, chopped
- ●1 cup noodles (optional)
Instructions
- 1In a large pot, heat a little oil over medium heat and sauté the onion, garlic, carrots, and celery until softened, about 5 minutes.
- 2Add the diced chicken breast to the pot and cook until no longer pink, about 5-7 minutes.
- 3Stir in the grated ginger and cook for another minute until fragrant.
- 4Pour in the chicken broth and bring to a boil.
- 5Reduce heat and let it simmer for 15 minutes.
- 6Add the lemon juice, lemon zest, salt, and pepper. Stir well.
- 7If using noodles, add them to the pot and cook according to package instructions until tender.
- 8Taste and adjust seasoning if necessary.
- 9Remove from heat and stir in the fresh parsley before serving.
- 10Serve hot, garnished with additional parsley if desired.
Equipment
large potcutting boardknifemeasuring cupsmeasuring spoons
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