53 Mediterranean Diet Recipes Ready in Just 30 Minutes

Read Time: 26 mins

53 Mediterranean Diet Recipes Ready in Just 30 Minutes1/53 Feta Garbanzo Bean Salad 10 Reviews Test Kitchen Approved Feta Garbanzo Bean Salad Recipe photo by Taste of Home Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad.—Judy Doepel, Ballston Lake, New York Nutrition Facts: 2 cups: 268 calories, 16g

Diabetic Exchanges: 3 fat, 1 starch, 1 lean meat, 1 vegetable

fat (3g saturated fat), 8mg cholesterol, 586mg sodium, 24g carbohydrate (4g sugars, 7g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 starch, 1 lean meat, 1 vegetable. Also, check what is the Mediterranean diet and why it has health benefits. 2/53 Cod and Asparagus Bake 8 Reviews Test Kitchen Approved Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you’d like. —Thomas Faglon, Somerset, New Jersey Nutrition Facts: 1 serving: 141 calories, 3g

Diabetic Exchanges: 3 lean meat, 1 vegetable

fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable. Editor’s Tip: Expand your spice cabinet and culinary creativity with a flavorful collection of Mediterranean spices. 3/53 Salmon with Spinach & White Beans 11 Reviews Test Kitchen Approved JIM WIELAND FOR TASTE OF HOME Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee Nutrition Facts: 1

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

fillet with 1/2 cup spinach mixture : 317 calories, 17g fat (3g saturated fat), 57mg cholesterol, 577mg sodium, 16g carbohydrate (0 sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch. 4/53 Skillet Chicken with Olives 8 Reviews Test Kitchen Approved Taste of Home Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: While I was visiting my cousin Lilliana in Italy, she made this heavenly chicken for lunch. Now it’s a family favorite stateside, too. —Rosemarie Pisano, Revere, Massachusetts Nutrition Facts: 1 serving (calculated without capers): 237 calories,

Diabetic Exchanges: 3 lean meat, 2 fat

15g fat (3g saturated fat), 76mg cholesterol, 571mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 fat. 5/53 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:

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

372 calories, 11g fat (4g saturated fat), 71mg cholesterol, 306mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat. 6/53 Elegant Pork Marsala 19 Reviews Test Kitchen Approved Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: Wine and mushrooms lend elegance to this oh-so-simple pork dish. Use pre-sliced mushrooms and minced garlic to save time. Cleanup is one-pan easy. —Kim Gillis, High Falls, New York Nutrition Facts: 1 pork chop with 1/3 cup sauce: 232 calories, 10g fat (3g saturated fat), 60mg cholesterol,

161mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 24g protein

161mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat. 7/53 Shrimp and Corn Salad 8 Reviews Test Kitchen Approved Pesto Corn Salad with Shrimp Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California Nutrition Facts: 1 serving: 371 calories, 22g fat (3g saturated fat), 138mg cholesterol, 450mg sodium, 25g carbohydrate

(8g sugars, 5g fiber), 23g protein

(8g sugars, 5g fiber), 23g protein. 8/53 Tomato-Garlic Lentil Bowls 5 Reviews Test Kitchen Approved Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: An Ethiopian recipe inspired this feel-good dinner that’s tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon Nutrition Facts: 3/4 cup: 294 calories, 3g fat (0 saturated fat), 0 cholesterol, 419mg sodium, 49g carbohydrate (5g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat. 9/53 Mediterranean Turkey Skillet 10 Reviews Test Kitchen Approved Mediterranean Turkey Skillet Recipe photo by Taste of Home Total Time

Thanks to my garden-grown veggies, this dish certainly fits the bill

30 min Servings 6 servings Go to Recipe From the Recipe Creator: I’ve always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin Nutrition Facts: 1 cup: 259 calories, 10g fat (2g saturated fat), 65mg cholesterol, 504mg sodium, 20g carbohydrate (6g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat. 10/53 Chicken Thighs with Shallots & Spinach 77 Reviews Test Kitchen Approved Chicken Thighs with Shallots & Spinach Recipe

Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable

photo by Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: What could be better than an entree that comes with its own creamy vegetable side? This healthy supper goes together in no time flat and makes an eye-catching presentation. —Genna Johannes, Wrightstown, Wisconsin Nutrition Facts: 1 chicken thigh with 1/4 cup spinach mixture: 223 calories, 10g fat (3g saturated fat), 77mg cholesterol, 360mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable. 11/53 Balsamic-Glazed Beef Skewers 12 Reviews Test Kitchen Approved Total

We like them with hot cooked rice and a tossed salad

Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: With only five easy-to-double ingredients, these mouthwatering kabobs are one of our favorite recipes. We like them with hot cooked rice and a tossed salad. To prevent wooden skewers from burning, soak them in water for 30 minutes before threading on the meat. —Carole Fraser, Toronto, Ontario Nutrition Facts: 1 skewer: 194 calories, 7g fat (2g saturated fat), 46mg cholesterol, 288mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch. 12/53 Pronto Vegetarian Peppers 13 Reviews Test Kitchen

In the summer I love to serve these peppers with salad and a roll

Approved Pronto Vegetarian Peppers Recipe photo by Taste of Home Total Time 25 min Servings 2 servings Go to Recipe From the Recipe Creator: In the summer I love to serve these peppers with salad and a roll. At the end of summer, I freeze them for cold months when produce costs are high. For a hot meal on a cold day, I love to serve them with a side of warm pasta tossed in olive oil. —Renee Hollobaugh, Altoona, Pennsylvania Nutrition Facts: 2 stuffed pepper halves: 341 calories, 7g fat (3g saturated fat), 19mg cholesterol, 556mg sodium, 56g carbohydrate

(16g sugars, 11g fiber), 19g protein

(16g sugars, 11g fiber), 19g protein. 13/53 Mediterranean Chickpeas 13 Reviews Test Kitchen Approved Mediterranean Chickpeas Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Add this to your meatless Monday lineup. It’s great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts Nutrition Facts: 1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein. 14/53 Rosemary Chicken with Spinach & Beans 13 Reviews Test Kitchen Approved Rosemary Chicken with Spinach &

Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat

Beans Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: With two young boys constantly on-the-go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado Nutrition Facts: 1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat.

The key is precooking potatoes in the microwave to speed the process

15/53 Skillet Beef and Potatoes 8 Reviews Test Kitchen Approved Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Sirloin strips with red potatoes and fresh rosemary are seriously amazing and ready in a flash. The key is precooking potatoes in the microwave to speed the process. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Nutrition Facts: 1-1/2 cups: 320 calories, 16g fat (4g saturated fat), 63mg cholesterol, 487mg sodium, 20g carbohydrate (2g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch. 16/53 Lemon-Lime Salmon with Veggie Saute 5 Reviews Test

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