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  6. 20 Low-Carb One-Pot Dinners for the Mediterranean Diet

20 Low-Carb One-Pot Dinners for the Mediterranean Diet

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Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD September 11, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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These delicious dinner recipes are easy to prepare, requiring only one pot, skillet or sheet pan to make. With ingredients like veggies, beans, eggs and poultry, these balanced dishes fit well with the Mediterranean diet, one of the healthiest eating patterns around. Each dinner also contains no more than 15 grams of carbohydrates per serving, so you can follow a low-carb eating pattern while reaping the benefits the Mediterranean diet provides. Recipes like our Slow-Cooker Lemon-Pepper Chicken Thighs with Broccolini and Shrimp Cauliflower Fried Rice are tasty additions to your dinner rotation that can help you meet your nutritional goals.

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Slow-Cooker Lemon-Pepper Chicken Thighs with Broccolini

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What if you could have tender, slow-cooker chicken thighs and crisp Broccolini to feed four with 10 minutes of hands-on time and eight common ingredients? Now, you can, and here's the recipe to prove it. Garnish with fresh oregano leaves and additional kosher salt and black pepper, if desired.

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Skillet Eggs with Tomatillos & Spinach

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This healthy skillet recipe features eggs cooked in a mixture of spinach, herbs and tomatillos. Garnish with a touch of harissa—a fiery chile paste—and dip some toasted whole-grain country bread into the jammy yolks.

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Shrimp Cauliflower Fried Rice

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Cut down on carbs and amp up your veggie servings with this healthy cauliflower fried rice with shrimp, broccoli, bell peppers and garlic. Everything is cooked in one wok or skillet, but in stages, so each element keeps its integrity in the finished dish instead of being all mushed together--it may seem fussy, but it's worth it and actually quite easy. Resist the urge to stir the cauliflower rice right away; letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors. This healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights. 

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Avocado Tuna Salad

Avocado-Tuna Salad
Credit: Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
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Jazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that's cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.

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Creamy Chicken & Mushrooms

Creamy Chicken & Mushrooms Recipe
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Whether you scored wild mushrooms at the farmers' market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them. Serve over whole-wheat egg noodles or mashed potatoes.

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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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Chicken & White Bean Soup

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Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

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20-Minute Chicken Cutlets with Creamy Pesto Sauce

20-Minute Chicken Cutlets with Creamy Pesto Sauce
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Serve these creamy pesto chicken cutlets over your favorite pasta or zucchini noodles. This easy dinner recipe is sure to become a new family favorite.

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Cauliflower Chicken Fried "Rice"

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Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this satisfying chicken fried rice recipe.

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Shrimp & Fish Stew

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This hearty shrimp and fish stew is inspired by cioppino, an Italian-American dish that originated in San Francisco. Serve with crusty bread to soak up every last bit of the savory broth.

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Green Shakshuka with Spinach, Chard & Feta

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The inspiration for this green shakshuka recipe comes from HaBasta, a popular restaurant on the edge of Carmel Market in Tel Aviv, where the shakshuka is packed with green chard and spinach and a little hot pepper provides just a touch of spice. Serve with pita or crusty bread to sop up the sauce for a quick dinner or for brunch.

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Homemade Chicken Ramen Noodle Bowls

Homemade Chicken Ramen Noodle Bowls
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Transform canned chicken noodle soup into quick ramen bowls by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.

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One-Pot Garlicky Shrimp & Spinach

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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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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One-Skillet Chicken Paprikash with Mushrooms & Onions

One-Skillet Chicken Paprikash with Mushrooms & Onions
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Try this quick and easy one-skillet version of the Hungarian classic chicken paprikash. Serve the chicken cutlets, mushrooms and creamy sauce over egg noodles with a green salad on the side.

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Bacalao Guisado (Puerto Rican Fish Stew)

Puerto Rican Fish Stew Bacalao
Credit: Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe Hauser
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Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.

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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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Sheet-Pan Chicken with Roasted Spring Vegetables & Lemon Vinaigrette

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This Greek-inspired chicken and vegetable sheet-pan meal is bursting with flavor. The chicken is coated in a mayonnaise and bread crumb mixture, roasted alongside asparagus, cremini mushrooms and grape tomatoes and then served with a lemon-feta vinaigrette.

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Salmon & Asparagus with Lemon-Garlic Butter Sauce

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Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

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Cauliflower & Kale Frittata

Cauliflower & Kale Frittata
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Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.

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    1 of 20 Slow-Cooker Lemon-Pepper Chicken Thighs with Broccolini
    2 of 20 Skillet Eggs with Tomatillos & Spinach
    3 of 20 Shrimp Cauliflower Fried Rice
    4 of 20 Avocado Tuna Salad
    5 of 20 Creamy Chicken & Mushrooms
    6 of 20 One-Pot Garlicky Shrimp & Broccoli
    7 of 20 Chicken & White Bean Soup
    8 of 20 20-Minute Chicken Cutlets with Creamy Pesto Sauce
    9 of 20 Cauliflower Chicken Fried "Rice"
    10 of 20 Shrimp & Fish Stew
    11 of 20 Green Shakshuka with Spinach, Chard & Feta
    12 of 20 Homemade Chicken Ramen Noodle Bowls
    13 of 20 One-Pot Garlicky Shrimp & Spinach
    14 of 20 Mushroom & Tofu Stir-Fry
    15 of 20 One-Skillet Chicken Paprikash with Mushrooms & Onions
    16 of 20 Bacalao Guisado (Puerto Rican Fish Stew)
    17 of 20 Chipotle-Orange Broccoli & Tofu
    18 of 20 Sheet-Pan Chicken with Roasted Spring Vegetables & Lemon Vinaigrette
    19 of 20 Salmon & Asparagus with Lemon-Garlic Butter Sauce
    20 of 20 Cauliflower & Kale Frittata

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    20 Low-Carb One-Pot Dinners for the Mediterranean Diet
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