Healthy Mediterranean Dining Recipes

Looking to try something different for dinner? Try out these Mediterranean recipes!

Mustard Crusted Salmon

Ingredients:

  • 1 1/4 pounds center-cut salmon fillets, cut into 4 portions

  • 1/4 teaspoon salt, or to taste

  • Freshly ground pepper, to taste

  • 1/4 cup reduced-fat sour cream

  • 2 tablespoons stone-ground mustard

  • 2 teaspoons lemon juice

  • Lemon wedges

 

Steps:

  1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.

  2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.

  3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

 

Seared Scallop with Lemon

Ingredients:

  • 1/2 cup prechopped onion

  • 1 cup uncooked pasta

  • 1 cup fat-free, less-sodium chicken broth

  • 1/2 cup dry white wine

  • 1/4 teaspoon dried thyme

  • 2 tablespoons chopped fresh chives

  • 2 tablespoons fresh lemon juice

  • 2 teaspoons olive oil

  • 1 1/2 pounds sea scallops

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

Steps:

  1. Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes.

  2. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente.

  3. Stir in chopped chives and lemon juice. Keep warm.

  4. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness.

  5. Serve with pasta mixture.

Chicken Skewers with Grilled Mangoes

Ingredients:

  • 3/4 cup plain yogurt

  • 2 tablespoons fresh lemon juice

  • 1 large garlic clove, minced

  • 2 teaspoons sugar

  • 1/2 teaspoon turmeric

  • 1 teaspoon kosher salt

  • 1/4 teaspoon black pepper

  • 6 boneless, skinless chicken breasts, sliced into long strips

  • 3 large, ripe mangoes, cut into large pieces

Steps:

  1. Place 20 wooden skewers in water to soak. In a large, shallow dish, combine the yogurt, lemon juice, garlic, sugar, turmeric, salt, and pepper.

  2. Add the chicken to the yogurt mixture and toss to coat. Cover with plastic wrap and refrigerate at least 15 minutes (or overnight, if desired).

  3. Heat grill to medium high. Remove the chicken from the marinade, shaking off the excess, and thread onto the skewers.

  4. Grill the chicken, turning, until cooked through, 3 to 5 minutes. Transfer to a platter and cover with foil to keep warm.

  5. Grill the mango until slightly charred and tender, about 2 minutes per side. Serve with the chicken.

 

Citrus Beef Skewers

Ingredients:

  • 1 pound beef Sirloin Steak Boneless, cut 1 inch thick

  • 1 medium orange

  • 1/4 cup chopped fresh cilantro

  • 1 tablespoon smoked paprika

  • 1/4 teaspoon ground red pepper (optional)

  • 4 cups cubed mango, watermelon, peaches and/or plums

  • Salt

Steps:

  1. Grate peel and squeeze 2 tablespoons juice from orange; reserve juice. Combine orange peel, cilantro, paprika, and ground red pepper, if desired, in small bowl. Cut beef Steak into 1-1/4-inch pieces. Place beef and 2-1/2 tablespoons cilantro mixture in food-safe plastic bag; turn to coat. Place remaining cilantro mixture and fruit in separate food-safe plastic bag; turn to coat. Close bags securely.Marinate beef and fruit in refrigerator 15 minutes to 2 hours.

  2. Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Thread beef evenly onto four skewers leaving small space between pieces.  Thread fruit onto remaining four separate skewers.

  3. Place kabobs on grid over medium, ash-covered coals. Grill beef kabobs, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill fruit kabobs 5 to 7 minutes or until softened and beginning to brown, turning once.

  4. Season beef with salt, as desired. Drizzle reserved orange juice over fruit kabobs.

 

Tofu Kebabs

Ingredients:

  • 2 cups fresh cilantro leaves

  • 1/4 cup plus 1 tablespoon vegetable oil, plus more for grates

  • 1/2 jalapeno chile, seeded

  • 1 teaspoon grated fresh ginger

  • 2 tablespoons fresh lime juice

  • 3 scallions, white and green parts separated and cut into 1-inch lengths

  • Coarse salt and ground pepper

  • 1 package (14 ounces) extra-firm tofu, weighted and cut into 12 pieces

  • 2 summer squash, halved and cut into 1-inch pieces

Steps:

  1. Heat grill to medium. In a food processor, combine cilantro, 1/4 cup oil, jalapeno, ginger, lime juice, and scallion greens. Blend until smooth; season with salt and pepper. Combine tofu, scallion whites, and 1 tablespoon oil; season with salt and pepper. Thread tofu and scallion whites onto four skewers, then thread squash onto four skewers.

  2. Clean and lightly oil hot grates. Grill squash kebabs, covered, until tender, 11 to 13 minutes, turning occasionally. Grill tofu kebabs until scallions are soft, 4 to 6 minutes, turning occasionally; brush with cup cilantro sauce and grill 30 seconds more. Serve kebabs with remaining cilantro sauce.

For more healthy recipes, click here!

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