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  6. A Month of Diabetes-Friendly Dinners That Follow the Mediterranean Diet

A Month of Diabetes-Friendly Dinners That Follow the Mediterranean Diet

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Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD August 15, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Walnut-Rosemary Crusted Salmon

We just made menu planning a little easier by gathering a month's worth of healthy dinners that will help you meet your nutritional goals. These recipes incorporate a variety of food groups, from veggies and whole grains to legumes and seafood, so they fit well with the Mediterranean diet, one of the healthiest eating patterns around. And with complex carbs and lower counts of sodium and saturated fats, these dinners can be enjoyed by those following a diabetes-friendly eating pattern. Recipes like our Lemon-Garlic Pasta with Salmon and Chicken Enchilada Skillet Casserole taste as delicious as they sound.

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Lemon-Garlic Pasta with Salmon

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Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don't forget to reserve some pasta water--its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.

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Chicken Enchilada Skillet Casserole

Chicken Enchilada Skillet Casserole
Credit: Jacob Fox
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This simplified take on cheesy chicken enchiladas only requires one pan for cooking and eliminates the need to stuff and roll corn tortillas. Charring the veggies in a cast-iron skillet adds depth of flavor. Don't worry if you don't have one, because you can use any oven-safe skillet instead.

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Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles

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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.

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Mushroom & Tofu Stir-Fry

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This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

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Salmon Power Bowl

salmon power bowl
Credit: Crystal Hughes
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Crush your day with this salmon power bowl! Here, you'll get protein and a healthy dose of omega-3s from salmon, antioxidants from shredded cabbage, and plenty of fiber from farro. Cumin and coriander flavor the salmon, while a fresh herb dressing coats the veggies.

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Air-Fryer Fish Tacos

air fryer fish tacos
Credit: Jacob Fox
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These air-fryer fish tacos get their kick from a crispy breadcrumb coating that's spiked with chili powder. Avocado crema helps balance the flavors, while shredded cabbage slaw adds crunch. These easy air-fryer fish tacos are finished with fresh tomato, but feel free to add your own favorite toppings to the mix.

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Chhole (Chickpea Curry)

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Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.

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Salmon Piccata

salmon picatta
Credit: Ali Redmond
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Classic piccata is made with pounded chicken breast dredged in flour, sautéed and served with a lemon-caper butter sauce. Our salmon piccata is a riff on that classic, replacing chicken with salmon and cutting back on the butter to keep saturated fat in check without sacrificing flavor. This dish comes together quickly, making it perfect for any weeknight dinner. Pair it with a salad and whole grains to complete the meal.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

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Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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One-Pot Arroz con Pollo

One-Pot Arroz con Pollo
Credit: Ali Redmond
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Juicy cuts of chicken get cooked alongside rice, onion, tomatoes and broth in this irresistible one-pot dish that pulls inspiration from the Puerto Rican arroz con pollo. For added fiber, brown rice stands in for the white rice typically used.

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Chicken Shawarma with Potatoes

Chicken Shawarma with Potatoes
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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.

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Greek Grilled Salmon Kebabs with Tzatziki & Green Beans

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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.

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Shrimp Salad with Peanut Dressing

Shrimp Salad with Peanut Dressing
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Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.

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Hearty Chickpea & Spinach Stew

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This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

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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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Salmon Rice Bowl

Salmon Rice Bowl
Credit: Ali Redmond
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Inspired by the viral TikTok trend, this tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you'll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.

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Chipotle-Orange Broccoli & Tofu

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Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you're shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.

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Pita Panzanella Salad with Meatballs

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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.

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Garlic Cashew Chicken Casserole

garlic cashew chicken casserole
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Combine brown rice, cashews, chow-mein noodles and vegetables galore with chicken in this delicious casserole.

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Asopao de Camarones (One-Pot Rice & Shrimp Stew)

asopao de camarones
Credit: Ali Redmond
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This hearty one-pot rice and shrimp stew is typically enjoyed during the cooler months in the Dominican Republic and Puerto Rico. Brown rice adds a boost of fiber and is a good source of complex carbohydrates.

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Tofu & Snow Pea Stir-Fry with Peanut Sauce

Tofu & Snow Pea Stir-Fry with Peanut Sauce
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A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.

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Seared Scallops with White Bean Ragu & Charred Lemon

Seared Scallops with White Bean Ragu & Charred Lemon
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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.

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Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.

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Grilled Chicken with Farro & Roasted Cauliflower

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You can find farro in most grocery stores, near the rice. If you can't find farro, you can use wheat berries or brown rice instead; cook according to package directions.

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One-Pot Garlicky Shrimp & Broccoli

One-Pot Garlicky Shrimp & Broccoli
Credit: Photography / Kelsey Hansen, Styling / Greg Luna
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Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.

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Charred Vegetable & Bean Tostadas with Lime Crema

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Pile vegetables and black beans onto crisp tostadas and top them off with lime crema for a vegetarian dinner the whole family will love. Charring the vegetables under the broiler infuses them with smoky flavor while cooking them quickly.

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Lemon-Panko Chicken

lemon panko chicken
Credit: Ali Redmond
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Juicy chicken breasts scented with oregano and paprika get coated with lemon zest and breadcrumbs to create a crispy, flavorful coating that will win you over every time. Serve over whole grains or with a side salad for a satisfying meal.

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Goddess Veggie Bowls with Chicken

Goddess Veggie Bowls with Chicken
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Dark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty chicken and veggie bowls.

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Skillet Lemon-Pepper Salmon

skillet lemon pepper salmon
Credit: Ali Redmond
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Simple ingredients like lemon, cracked black pepper and paprika completely awaken this fall-apart-tender salmon with a crispy exterior. Use this salmon to add protein to a grain bowl or salad, or enjoy alongside roasted veggies.

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Sheet-Pan Chicken Fajitas

Sheet-Pan Chicken Fajitas
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One sheet pan is all you'll need to whip up these zesty chicken fajitas. They're quick and easy to make and cleanup is even faster!

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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    1 of 31 Lemon-Garlic Pasta with Salmon
    2 of 31 Chicken Enchilada Skillet Casserole
    3 of 31 Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles
    4 of 31 Mushroom & Tofu Stir-Fry
    5 of 31 Salmon Power Bowl
    6 of 31 Air-Fryer Fish Tacos
    7 of 31 Chhole (Chickpea Curry)
    8 of 31 Salmon Piccata
    9 of 31 Quinoa, Avocado & Chickpea Salad over Mixed Greens
    10 of 31 One-Pot Arroz con Pollo
    11 of 31 Chicken Shawarma with Potatoes
    12 of 31 Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
    13 of 31 Shrimp Salad with Peanut Dressing
    14 of 31 Hearty Chickpea & Spinach Stew
    15 of 31 Skillet Lemon Chicken & Potatoes with Kale
    16 of 31 Salmon Rice Bowl
    17 of 31 Chipotle-Orange Broccoli & Tofu
    18 of 31 Pita Panzanella Salad with Meatballs
    19 of 31 Garlic Cashew Chicken Casserole
    20 of 31 Asopao de Camarones (One-Pot Rice & Shrimp Stew)
    21 of 31 Tofu & Snow Pea Stir-Fry with Peanut Sauce
    22 of 31 Seared Scallops with White Bean Ragu & Charred Lemon
    23 of 31 Crispy Chickpea Grain Bowl with Lemon Vinaigrette
    24 of 31 Grilled Chicken with Farro & Roasted Cauliflower
    25 of 31 One-Pot Garlicky Shrimp & Broccoli
    26 of 31 Charred Vegetable & Bean Tostadas with Lime Crema
    27 of 31 Lemon-Panko Chicken
    28 of 31 Goddess Veggie Bowls with Chicken
    29 of 31 Skillet Lemon-Pepper Salmon
    30 of 31 Sheet-Pan Chicken Fajitas
    31 of 31 Green Goddess Salad with Chickpeas

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    A Month of Diabetes-Friendly Dinners That Follow the Mediterranean Diet
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