21 Mediterranean Dinners with 400 Calories or Less

July 03, 2020

These Mediterranean-inspired dinners are a delicious option for tonight’s menu. Each serving has 400 calories or less and is full of fresh veggies and proteins like fish, chicken and healthy fats. Recipes like Herby Mediterranean Fish with Wilted Greens & Mushrooms and Farfalle with Tuna, Lemon and Fennel are bright, tasty and a healthy choice for your weekly dinner.

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Greek Stuffed Portobello Mushrooms

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A mixture of tomatoes, spinach, feta, olives and fresh oregano gives portobellos a Mediterranean vibe in this healthy stuffed mushroom recipe. Serve these along with chicken, fish or tofu as a super-satisfying side dish, or add a hearty salad and make them the centerpiece of a vegetarian dinner. Source: EatingWell.com, July 2019

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Swordfish with Olives, Capers & Tomatoes over Polenta

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Dive deliciously into the Mediterranean diet with this healthy fish recipe, which takes its inspiration from southern Italy. In Sicily and Calabria, the ghiotta style of cooking involves simmering fish or meat with celery, olives, capers, basil and tomatoes. Serve the fish and sauce over creamy polenta for an easy dinner recipe that requires just 20 minutes of active prep time. Source: Diabetic Living Magazine, Fall 2019

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Greek Burgers with Herb-Feta Sauce

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These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon and feta cheese. If you can't find ground lamb, ask the butcher to grind some for you. Source: EatingWell Magazine, November 2019

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Mediterranean Stuffed Chicken Breasts

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Feta cheese, roasted peppers, spinach and more flavors from the Mediterranean fill these easy stuffed chicken breasts. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing it in the oven ensures that this healthy baked chicken recipe cooks evenly throughout. Source: EatingWell.com, November 2019

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Herby Mediterranean Fish with Wilted Greens & Mushrooms

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This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes. Source: Diabetic Living Magazine, Spring 2020

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Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

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Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart. Source: EatingWell Magazine, April 2020

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Farfalle with Tuna, Lemon, and Fennel

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This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes. Source: Diabetic Living Magazine

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Mediterranean Portobello Mushroom Pizzas with Arugula Salad

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Roasted portobello mushrooms stand in for pizza crust in these comforting individual "pizzas." An easy arugula side salad makes a vibrant accompaniment. Source: Diabetic Living Magazine, Spring 2020

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Cauliflower, Pancetta & Olive Spaghetti

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Don't ditch your pasta-cooking water! The flavorful liquid retains a touch of the pasta's starch, which helps your sauce cling to the pasta in this healthy pasta recipe. Source: EatingWell Magazine, January/February 2016

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Seared Cod with Spinach-Lemon Sauce

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A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta. Source: EatingWell Magazine, November/December 2015

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Tomato-Pesto Socca

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Move over, pizza dough. Socca (pronounced SO-kah), the thin chickpea crêpe popular in Italy and France, makes a tasty gluten-free alternative crust. Top with tomato, mozzarella and pesto, as we've done here, or get creative and use other types of cheese, vegetables and even meat, such as prosciutto. Source: EatingWell Magazine, November/December 2016

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Provençal Baked Fish with Roasted Potatoes & Mushrooms

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This easy healthy meal--which requires just 15 minutes of active time--is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores. Source: Diabetic Living Magazine, Fall 2019

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Chicken Souvlaki Kebabs with Mediterranean Couscous

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Fennel adds a nice flavoring to the marinade in this Mediterranean-inspired chicken souvlaki dish. The kabobs are perfectly paired with a veggie-packed, yogurt-dressed Israeli couscous. Source: Diabetic Living Magazine

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Mediterranean Cod with Roasted Tomatoes

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Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite. Source: Diabetic Living Magazine

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Shrimp Piccata with Zucchini Noodles

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The tangy lemon-caper sauce in this healthy Italian makeover recipe is a natural with shrimp. Serving it over zucchini noodles (aka zoodles) keeps the dish summery and low-cal, but it's also delicious with whole-wheat spaghetti. Source: EatingWell Magazine, May/June 2015

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Mediterranean Cauliflower Pizza

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In this healthy, gluten-free cauliflower “pizza” recipe, shredded cauliflower is mixed with mozzarella and oregano to make a flourless crust that echoes the flavor of a traditional pizza pie. The Meyer lemon, olive and sun-dried tomato topping adds a sophisticated Mediterranean flavor, but feel free to try more traditional pizza toppings, such as marinara sauce and mushrooms--even pepperoni. Source: EatingWell Magazine, January/February 2014

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Slow-Cooker Mediterranean Chicken & Orzo

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Perk up basic chicken breast and whole-wheat orzo with the vibrant flavors of the Mediterranean, like lemon and olives. This load-and-go recipe makes a complete and satisfying meal; just add a green salad. Source: EatingWell.com, December 2017

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Mediterranean Shrimp and Pasta

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This dish is bursting with flavor thanks to the long, low-temperature cooking. Simply combine all ingredients in a slow cooker and all your dinner work is done for you! Source: Diabetic Living Magazine

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Caramelized Onion, Olive & Anchovy Socca

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Socca (pronounced SO-kah) is a thin chickpea crêpe popular in Italian and French towns along the Ligurian Sea (it's called farinata in Italy). In this healthy recipe, the socca is like a cross between a pissalidière and a gluten-free, anchovy-topped pizza. Source: EatingWell Magazine, November/December 2016

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Stuffed Eggplant

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In this Italian stuffed eggplant recipe, fresh breadcrumbs, Parmesan cheese and parsley make a simple, yet delicious filling for an “inside-out” eggplant Parmesan. Serve these stuffed eggplants as a light dinner along with a big salad. Source: EatingWell Magazine, September/October 2014

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Mediterranean Pita Melts

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Feta cheese, cucumber, and mint add new flavor to the Mediterranean Meatballs used in this quick-and-easy main dish. Source: Diabetic Living Magazine

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