Mediterranean main dishes

The Mediterranean diet is not just about tantalizing flavors but also about nourishing our bodies with wholesome, healthy ingredients. Known for its heart-health benefits and vibrant array of ingredients, this diet focuses on plant-based foods, lean proteins and healthy fats.

These mouthwatering main dishes incorporate fresh vegetables, whole grains and lean protein. They're designed to delight your taste buds while providing you with essential nutrients to support your health.

Greek yogurt-marinated chicken

Ingredients:

• 1 3/4 lbs boneless, skinless chicken breasts
• 2/3 cup Plain Nonfat Greek yogurt
• 1 tbsp olive oil
• 1 lemon (zested and juiced)
• 1 clove garlic (crushed or minced)
• 1 tsp dried oregano
• 1/4 tsp crushed red pepper flakes

Instructions:

• Place the chicken breasts in a gallon-size resealable plastic bag. Set aside.
• In a small mixing bowl, combine the remaining ingredients to make the marinade. Pour the marinade over the chicken to coat. Squeeze any extra air out of the bag and seal it.
• Marinate the chicken in the refrigerator for at least 1 hour or overnight. Once the chicken has finished marinating, discard any unabsorbed marinade.
• Cook the chicken in the oven at 400° F for 35 to 40 minutes, or until the internal temperature reaches 165° F. Makes 6 servings.

Recipe adapted from diabetesfoodhub.org.

Mediterranean unstuffed peppers

Ingredients:

• 3 oz 93% lean ground beef
• 1/4 cup onion(s) (chopped)
• 1 1/2 tbsp roasted, salted, hulled pumpkin seeds
• 1/2 cup water
• 1/3 cup cooked brown rice
• 3 tbsp no salt added tomato sauce
• 2 tbsp raisins
• 1/2 tsp ground cinnamon
• 1 medium green or red bell pepper (halved lengthwise and seeded)
• 1/8 tsp salt
• 2 tbsp low fat plain Greek yogurt

Instructions:

• Heat a medium nonstick skillet over medium-high heat. Cook the beef and onion for 3 minutes, stirring frequently. Add the pumpkin seeds; cook 2 minutes. Stir in the water, rice, tomato sauce, raisins and cinnamon. Reduce heat to low, cover, and cook 4 minutes to blend flavors and thicken slightly.
• Meanwhile, place the pepper halves on a microwave-safe plate, cover, and microwave on high setting for 2-3 minutes or until peppers are tender.
• Turn the peppers over. Stir the salt into the beef mixture and spoon into the pepper halves. Top with yogurt. Makes 1 serving.

recipe adapted from diabetesfoodhub.org.

Pesto chicken salad pitas recipe

Ingredients:

• ¼ cup low-fat mayonnaise
• 3 tbsp prepared pesto
• 1 tbsp lemon juice
• ⅛ tsp pepper
• 2 cups chopped, cooked chicken
• ½ cup grated carrot (about 1 medium carrot)
• 4 mini whole wheat pita rounds, split
• 1 cup baby spinach leaves

Instructions:

• Combine mayonnaise, pesto, lemon juice and pepper in a medium bowl; whisk until well blended.
• Add chicken and carrots; stir to combine.
• Stuff each pita evenly with spinach leaves and chicken salad mixture. Makes 4 servings.

Recipe adapted from eatright.org.

Next steps:

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