21 Mediterranean Diet Dinners for a Healthy Heart

February 23, 2021

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These Mediterranean dinner recipes are perfect if you’re following a heart-healthy diet, or just want a healthy meal. The Mediterranean diet focuses on fresh produce, legumes and lean proteins, which help your body and heart stay at their best. Recipes like Mediterranean Chicken with Orzo Salad and Lemon-Herb Salmon with Caponata & Farro are low in saturated fat and sodium to make eating for a healthy heart easy and delicious.

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One-Pot Garlicky Shrimp & Spinach

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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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Simple Grilled Salmon & Vegetables

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Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.

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Mediterranean Chicken with Orzo Salad

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Baked chicken breasts cook in the oven while you mix together a Mediterranean salad--packed with veggies, whole-wheat orzo and an easy homemade Greek vinaigrette--for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

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Garlic Roasted Salmon & Brussels Sprouts

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Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

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Chicken & Spinach Skillet Pasta with Lemon & Parmesan

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This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.

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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.

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Lemon-Herb Salmon with Caponata & Farro

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Dig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.

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Lemon-Garlic Chicken Penne with Pesto and Spinach

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Fresh pesto brilliantly compliments the lemon and garlic flavors of this juicy chicken dinner.

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Roasted Root Veggies & Greens over Spiced Lentils

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This earthy bowl of lentils bursting with Middle Eastern flavors is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.

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Walnut-Rosemary Crusted Salmon

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Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

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Skillet Lemon Chicken & Potatoes with Kale

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This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.

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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.

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Vegetable-Filled Omelets

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Enjoy this vegetable omelet for breakfast or dinner. Pair it with potatoes or slice of toast for a complete meal.

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Salmon with Cucumbers & Dill

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Seared first to add color and flavor, the salmon is then combined with braised cucumbers--an unexpected yet delicious way to enjoy that vegetable's subtle taste.

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Chicken & Vegetable Penne with Parsley-Walnut Pesto

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Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.

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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!

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Stuffed Sweet Potato with Hummus Dressing

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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

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Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.

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Lemon-Tahini Couscous with Chicken & Vegetables

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When you want pasta in no time, couscous is your best friend! The tiny pasta balls cook up in minutes, and absorb all the water so you don't have to fuss with draining. Tossed with sautéed vegetables plus leftover chicken, it's a fast and tasty meal in a bowl that's perfect as an easy dinner recipe.

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Easy Pea & Spinach Carbonara

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Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

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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.

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