17 Diabetes-Friendly Mediterranean Diet Dinners for Summer
These dinners feature yummy summer flavors like lemon, leafy greens, fish and avocado, which are staple ingredients of the Mediterranean diet, one of the healthiest eating patterns around. Also, these dishes focus on complex carbs like whole grains and are lower in saturated fat and sodium, making them a great fit for a diabetes-friendly eating pattern. Recipes like our Greek Grilled Salmon Kebabs with Tzatziki & Green Beans and Cilantro-Lime Shrimp Bowl are nutritious ways to enjoy the flavors of the season.
Sheet-Pan Roasted Salmon & Vegetables
This dish is packed with flavor and fits perfectly into a Mediterranean diet.
Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that's ready in 25 minutes.
Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles
A savory marinade with garlic, ginger, soy sauce and sesame oil infuses flavor into sirloin steak pieces in this healthy beef and broccoli stir-fry recipe. Tip: Partially freeze the beef for easier slicing.
Skillet Lemon Chicken & Potatoes with Kale
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.
Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
This easy grilled salmon recipe is sure to help you win your next backyard BBQ. Lemon, garlic and herbs make a simple, flavorful marinade for the healthy fish souvlaki (souvlakia is the Greek word for kebabs), and the yogurt-based tzatziki sauce is one of the traditional pleasures of Mediterranean cuisine. A side of Greek-style green beans completes this healthy dinner recipe that's as suited to entertaining as it is to family meals.
Mediterranean Pasta Salad
You might not think to use hummus as a pasta sauce, but the creamy dip makes the perfect backdrop to the bold flavors of this healthy Mediterranean-inspired pasta salad.
Chicken Shawarma with Potatoes
Cook once; eat thrice: this chicken shawarma recipe makes a satisfying single-serving dinner, plus extra chicken, potatoes, and onions that you can use later in the week.
Cilantro-Lime Shrimp Bowl
This cilantro-lime shrimp bowl has tons of flavor and texture. The cilantro-lime shrimp is tangy and fresh, with brown rice and creamy avocado to balance the flavor. The two-chile cream sauce is easy to make and brings all the flavors of this bowl dinner together.
Provençal Baked Fish with Roasted Potatoes & Mushrooms
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.
Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
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.
Pita Panzanella Salad with Meatballs
This Mediterranean-inspired salad combines the flavors of Greece with the format of a traditional Tuscan bread salad for a refreshing, yet hearty meal. For a twist, try stuffing the salad into the pitas rather than crisping them in Step 3.
Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.
Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.
Skillet Lemon-Garlic Salmon
This ultra-quick one-skillet lemon-garlic salmon recipe features plenty of lemony flavors from both zest and juice. Garlic adds a savory note.
Chicken Fajita Bowls
These satisfying bowls are chock full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur--a versatile grain that has about 15 g fewer carbs (and more than twice the fiber) per cup than brown rice.
Grilled Beef & Vegetable Kebabs
These easy grilled beef & vegetable kebabs are not only delicious--they're economical too. Tri-tip is an inexpensive and flavorful cut of beef that takes beautifully to cooking over an open flame. Thread it onto skewers with colorful veggies and marinate for up to eight hours before cooking on the grill or over your campfire. Either way, it's a healthy and tasty summer meal.
Shrimp Salad with Peanut Dressing
Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.