25 Heart-Healthy Mediterranean Recipes

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25 Heart-Healthy Mediterranean Recipes1/25 Greek Orzo Salad 8 Reviews Test Kitchen Approved Mark Derse For Taste of Home Total Time 15 min Servings 8 servings Go to Recipe From the Recipe Creator: This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada Nutrition Facts: 3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat. 2/25 Mediterranean Chicken Orzo Soup 4

My husband is Greek, so I’m always trying new Mediterranean recipes

Reviews Test Kitchen Approved Total Time 45 min Servings 6 servings (2-1/2 quarts) Go to Recipe From the Recipe Creator: My husband is Greek, so I’m always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington. Nutrition Facts: 1-2/3 cups: 223 calories, 6g fat (1g saturated fat), 31mg cholesterol, 630mg sodium, 23g carbohydrate (2g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat. Check here for more homemade healthy

Mediterranean soup recipes

Mediterranean soup recipes. 3/25 Mediterranean Spinach & Beans 6 Reviews Test Kitchen Approved Mediterranean Spinach & Beans Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: If you want to make this dish vegetarian, use soy sauce instead of Worcestershire. I like this skillet meal served warm or cold. —Becky Cuba, Spotsylvania, Virginia Nutrition Facts: 1-1/2 cups: 187 calories, 4g fat (1g saturated fat), 0 cholesterol, 650mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat. 4/25 Chicken

Piccata with Lemon Sauce 92 Reviews Test Kitchen Approved Chicken Piccata with Lemon Sauce Recipe photo by Taste of Home Total Time 50 min Servings 8 servings Go to Recipe From the Recipe Creator: Once you’ve tried this tangy, yet delicate lemon chicken piccata, you won’t hesitate to make it for company. Seasoned with parmesan and parsley, the chicken cooks up golden brown, then is drizzled with a light lemon sauce. —Susan Pursell, Fountain Valley, California Nutrition Facts: 1 chicken breast half: 232 calories, 9g fat (4g saturated fat), 75mg cholesterol, 346mg sodium, 8g carbohydrate (1g sugars, 0 fiber), 27g

Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch

protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch. 5/25 Pork and Orzo 50 Reviews Test Kitchen Approved Mediterranean Pork and Orzo Recipe photo by Christine Ma for Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: On a really busy day, this meal in a bowl is one of my top picks. It’s quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York Nutrition Facts: 1-1/3 cups: 372 calories, 11g fat (4g saturated fat), 71mg cholesterol, 306mg sodium, 34g carbohydrate (2g

sugars, 3g fiber), 31g protein

sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat. 6/25 Mediterranean Chicken 16 Reviews Mediterranean Chicken Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: As special as it is simple to prepare, this flavorful skillet creation is dressed in tomatoes, olives and capers. It’s a knockout main dish at my house. —Mary Relyea, Canastota, New York Nutrition Facts: 1 serving: 336 calories, 18g fat (3g saturated fat), 94mg cholesterol, 631mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 36g protein. Diabetic Exchanges:

5 lean meat, 3 fat, 1 vegetable

5 lean meat, 3 fat, 1 vegetable. 7/25 Mediterranean Turkey Potpies Test Kitchen Approved Total Time 50 min Servings 6 servings Go to Recipe From the Recipe Creator: Your clan will love these wonderful stick-to-the-ribs potpies with a Mediterranean twist. I always use the leftovers from our big holiday turkey to prepare this recipe. I think my family enjoys the potpies more than the original feast! —Marie Rizzio, Interlochen, Michigan Nutrition Facts: 1 potpie: 326 calories, 4g fat (1g saturated fat), 50mg cholesterol, 699mg sodium, 43g carbohydrate (7g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 2 starch, 2 lean meat,

2 vegetable, 1/2 fat

2 vegetable, 1/2 fat. 8/25 Bulgur Salad 11 Reviews Test Kitchen Approved Mediterranean Bulgur Salad Recipe photo by Kristina Vanni for Taste of Home Total Time 35 min Servings 9 servings Go to Recipe From the Recipe Creator: Whether it’s nutrition or taste you’re after, it doesn’t get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. —Taste of Home Test Kitchen Nutrition Facts: 1 cup: 298 calories, 17g fat (3g saturated fat), 7mg cholesterol, 657mg sodium, 31g carbohydrate (4g sugars, 8g fiber), 10g protein. 9/25 Feta Asparagus Frittata

Asparagus and feta cheese come together to make this frittata extra special

5 Reviews Test Kitchen Approved Eric Kleinberg for Taste of Home Total Time 30 min Servings 2 servings Go to Recipe From the Recipe Creator: Asparagus and feta cheese come together to make this frittata extra special. It’s perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas Nutrition Facts: 1/2 frittata: 425 calories, 31g fat (12g saturated fat), 590mg cholesterol, 1231mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 27g protein. 10/25 Mediterranean Eggplant Dip 4 Reviews Test Kitchen Approved Taste of Home Total Time 1 hour Servings 4

We make our own mini sandwiches once this platter is complete

cups Go to Recipe From the Recipe Creator: I love Mediterranean food, and the flavors in this dip are so vibrant. We make our own mini sandwiches once this platter is complete. —Stacy Mullens, Gresham, Oregon Nutrition Facts: 1/4 cup (calculated without optional ingredients): 77 calories, 5g fat (2g saturated fat), 10mg cholesterol, 132mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 3g protein. 11/25 Mediterranean Orzo Chicken Salad 1 Review Mediterranean Orzo Chicken Salad Recipe photo by Taste of Home Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: On hot days, I pull out

this recipe for a cool supper

this recipe for a cool supper. The lemon dressing is so refreshing. If you have it, use grilled chicken. —Susan Kieboam, Streetsboro, Ohio Nutrition Facts: 1 cup: 397 calories, 16g fat (3g saturated fat), 47mg cholesterol, 407mg sodium, 40g carbohydrate (1g sugars, 10g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 fat. 12/25 Caprese Skewers 31 Reviews Test Kitchen Approved ERIC KLEINBERG FOR TASTE OF HOME Total Time 10 min Servings 12 kabobs Go to Recipe From the Recipe Creator: Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers,

I often make these as snacks for my family

I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California Nutrition Facts: 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat. 13/25 Mediterranean Bulgur Bowl 4 Reviews Mediterranean Bulgur Bowl Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata

Smith, Brookline, Massachusetts Nutrition Facts: 2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein. 14/25 Mediterranean Romaine Salad Test Kitchen Approved Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: This salad is my standard—I always make sure I have the ingredients on hand so I can whip up this easy salad anytime. —Trisha Kruse, Eagle, Idaho Nutrition Facts: 1-2/3 cups: 196 calories, 13g fat (2g saturated fat), 0 cholesterol, 637mg sodium, 18g carbohydrate (6g sugars, 2g fiber), 2g protein.

Everyone I know loves this special chicken recipe

15/25 Easy Mediterranean Chicken 21 Reviews Test Kitchen Approved Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: Everyone I know loves this special chicken recipe. I changed a few things to make it healthier, but it tastes just as good. — Kara Zilis, Oak Forest, Illinois Nutrition Facts: 1 serving: 417 calories, 12g fat (3g saturated fat), 70mg cholesterol, 386mg sodium, 44g carbohydrate (6g sugars, 6g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1 fat. 16/25 Mediterranean Shrimp Pasta 11 Reviews Contest Winner Test Kitchen Approved Mediterranean Shrimp Pasta

Recipe photo by Taste of Home Total Time 40 min Servings 8 servings Go to Recipe From the Recipe Creator: This picture-perfect linguine is a feast for the eyes and, with a hint of heat, a treat for the palate. —Megan Hidalgo, Quarryville, Pennsylvania Nutrition Facts: 1-1/3 cups: 462 calories, 16g fat (3g saturated fat), 144mg cholesterol, 610mg sodium, 48g carbohydrate (4g sugars, 3g fiber), 28g protein. 17/25 Rack of Lamb 1 Review Contest Winner Test Kitchen Approved Perfect Rack of Lamb Recipe photo by Taste of Home Total Time 40 min Servings 4 servings Go to Recipe From the

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