30 Mediterranean Diet Recipes for Anyone Who Doesn’t Like Fish

Read Time: 14 mins

30 Mediterranean Diet Recipes for Anyone Who Doesn’t Like Fish2/29 Grilled Eggplant with Feta relish 2 Reviews Test Kitchen Approved Grilled Eggplant with Feta relish Recipe photo by Taste of Home Total Time 25 min Servings 8 servings Go to Recipe From the Recipe Creator: I created this impressive light side dish for my vegetarian friends. It’s easy, fast and a standout recipe for company. —Amanda Dekrey, Fargo, North Dakota Nutrition Facts: 1 eggplant slice with 3 tablespoons relish: 105 calories, 7g fat (2g saturated fat), 8mg cholesterol, 499mg sodium, 8g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges:

1-1/2 fat, 1 vegetable

1-1/2 fat, 1 vegetable. 3/29 Turkey and Apple Arugula Salad Test Kitchen Approved Turkey and Apple Arugula Salad Recipe photo by Taste of Home Total Time 20 min Servings 6 servings Go to Recipe From the Recipe Creator: This satisfying salad proves that turkey can be enjoyed outside of the holidays. Peppery salad greens, sweet grapes and rich walnuts combine to create a flavor sensation. —Nancy Heishman, Las Vegas, Nevada Nutrition Facts: 1-1/2 cups: 354 calories, 17g fat (3g saturated fat), 94mg cholesterol, 301mg sodium, 22g carbohydrate (17g sugars, 3g fiber), 30g protein. 4/29 Chicken Skewers 3 Reviews Test Kitchen

Diabetic Exchanges: 3 lean meat, 2 vegetable

Approved Lemon Chicken Skewers Recipe photo by Taste of Home Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: Chicken skewers with tender chunks of chicken and garden-fresh veggies are easy to assemble and are always a hit at parties. —Margaret Allen, Abingdon, Virginia Nutrition Facts: 1 skewer: 244 calories, 11g fat (2g saturated fat), 63mg cholesterol, 421mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable. 5/29 Barley Corn Salad 8 Reviews Contest Winner Test Kitchen Approved Taste of Home Total Time 15 min Servings 6 servings

Go to Recipe From the Recipe Creator:

Go to Recipe From the Recipe Creator: A terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears! —Mary Ann Kieffer of Lawrence, Kansas Nutrition Facts: 2/3 cup: 156 calories, 5g fat (0 saturated fat), 0 cholesterol, 202mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat. 6/29 Quickpea Curry 2 Reviews Test Kitchen Approved Quickpea Curry Recipe photo by Taste of Home Total Time 50 min Servings 6 servings Go

I like to substitute fresh peas for frozen when they’re in season

to Recipe From the Recipe Creator: This colorful curry is a nice change of pace for a busy weeknight. I like to substitute fresh peas for frozen when they’re in season. —Beth Fleming, Downers Grove, Illinois Nutrition Facts: 1 serving: 390 calories, 8g fat (2g saturated fat), 0 cholesterol, 561mg sodium, 68g carbohydrate (14g sugars, 13g fiber), 13g protein. 7/29 Fig-Glazed Chicken with White Beans 6 Reviews Contest Winner Test Kitchen Approved Fig-Glazed Chicken with White Beans Recipe photo by Taste of Home Total Time 45 min Servings 6 servings Go to Recipe From the Recipe Creator: Sauteed shallots, fig

jam, rosemary, lemon and sherry vinegar make a delightful sauce for both the chicken and the beans. My husband couldn’t believe how well the white beans absorbed the flavor, making this a grand slam. Matchstick carrots can be added to the bean mixture for extra color, flavor and crunch. —Arlene Erlbach, Morton Grove, Illinois Nutrition Facts: 1 serving: 405 calories, 15g fat (4g saturated fat), 81mg cholesterol, 287mg sodium, 42g carbohydrate (25g sugars, 3g fiber), 26g protein. 8/29 Potato Salad with Kalamata-Hazelnut Vinaigrette Test Kitchen Approved Potato Salad with Kalamata-Hazelnut Vinaigrette Recipe photo by Taste of Home Total Time 35

min Servings 10 servings Go to Recipe From the Recipe Creator:

min Servings 10 servings Go to Recipe From the Recipe Creator: Potato salad tossed with vinaigrette has a lighter taste than traditional mayo versions. I add velvety avocado and hazelnuts for cool texture and crunch. —Laurie Bock, Lynden, Washington Nutrition Facts: 3/4 cup: 235 calories, 14g fat (2g saturated fat), 0 cholesterol, 329mg sodium, 27g carbohydrate (5g sugars, 4g fiber), 3g protein. 9/29 Za’atar Chicken 15 Reviews Contest Winner Test Kitchen Approved Za’atar Chicken Recipe photo by Taste of Home Total Time 5 hours 20 min Servings 6 servings Go to Recipe From the Recipe Creator: It’s hard to find

This is it!

a dinner that both my husband and kids will enjoy—and even harder to find one that’s fast and easy. This is it! No matter how much I make of this dish, it’s gone to the last bite. —Esther Erani, Brooklyn, New York Nutrition Facts: 1 serving: 484 calories, 32g fat (7g saturated fat), 107mg cholesterol, 1367mg sodium, 18g carbohydrate (10g sugars, 2g fiber), 30g protein. 10/29 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

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. 11/29 Chicken Bulgur Skillet 7 Reviews Test Kitchen Approved Chicken Bulgur Skillet Recipe photo by Taste of Home Total Time 45 min Servings 4 servings Go to Recipe From the Recipe Creator: This recipe was passed on to me by a friend. I’ve altered it slightly to suit our tastes. We like it with a fresh green salad. —Leann Hilmer, Sylvan

This is a great recipe for the kids to join in and help make for breakfast

Grove, Kansas Nutrition Facts: 1-1/2 cups: 412 calories, 8g fat (1g saturated fat), 66mg cholesterol, 561mg sodium, 51g carbohydrate (8g sugars, 12g fiber), 36g protein. 12/29 Arugula & Mushroom Breakfast Pizza 2 Reviews Test Kitchen Approved Taste of Home Total Time 35 min Servings 6 servings Go to Recipe From the Recipe Creator: It’s a challenge to be creative with breakfast every morning, and I like to come up with fun foods the kids will love. This is a great recipe for the kids to join in and help make for breakfast. You can also make and freeze it before

you add the eggs, then finish baking another day

you add the eggs, then finish baking another day. —Melissa Pelkey Hass, Waleska, Georgia Nutrition Facts: 1 piece: 299 calories, 13g fat (4g saturated fat), 194mg cholesterol, 464mg sodium, 31g carbohydrate (8g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1 vegetable, 1 fat. 13/29 Spicy Lentil & Chickpea Stew 1 Review Test Kitchen Approved Spicy Lentil & Chickpea Stew Recipe photo by Taste of Home Total Time 8 hours 25 min Servings 8 servings (2-3/4 quarts) Go to Recipe From the Recipe Creator: This recipe came to me from a friend who had worked at

a health food store

a health food store. I changed a few things until I found a version that my family loved. My son doesn’t like things too spicy, so I make the stew milder for him and add a sprinkle of extra spice in mine. My husband, who farms, works outdoors for long hours at a time and finds this soup hearty enough to keep him satisfied. —Melanie MacFarlane, Bedeque, Prince Edward Island Nutrition Facts: 1-1/3 cups: 266 calories, 4g fat (0 saturated fat), 0 cholesterol, 712mg sodium, 45g carbohydrate (11g sugars, 10g fiber), 14g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1

Diabetic Exchanges: 3 lean meat, 2 starch, 0.500 fat

lean meat. 14/29 Chicken Florentine Meatballs 30 Reviews Contest Winner Test Kitchen Approved Chicken Florentine Meatballs Recipe photo by Taste of Home Total Time 1 hour Servings 6 servings Go to Recipe From the Recipe Creator: Served over squash and a chunky, mushroom-tomato sauce, these tender meatballs are tops when it comes to great flavor. —Diane Nemitz, Ludington, Michigan Nutrition Facts: 1 serving: 272 calories, 12g fat (3g saturated fat), 115mg cholesterol, 635mg sodium, 25g carbohydrate (8g sugars, 6g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 0.500 fat. 15/29 Greens and Beans Turkey Soup 3 Reviews Test

This one uses the turkey carcass to make a flavorful stock for the soup

Kitchen Approved Greens and Beans Turkey Soup Recipe photo by Taste of Home Total Time 2 hours 45 min Servings 10 servings (2-1/2 quarts) Go to Recipe From the Recipe Creator: On winter evenings, we like nothing better than a piping hot bowl of soup. This one uses the turkey carcass to make a flavorful stock for the soup. —Susan Albert, Jonesburg, Missouri Nutrition Facts: 1 cup: 105 calories, 2g fat (0 saturated fat), 22mg cholesterol, 568mg sodium, 10g carbohydrate (1g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch. 16/29 Mediterranean Broccoli & Cheese Omelet 8

This is one of my favorite ways to use up leftover broccoli

Reviews Test Kitchen Approved Mediterranean Broccoli & Cheese Omelet Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida Nutrition Facts: 1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein. 17/29

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