15+ Low-Calorie Mediterranean Diet Dinner Recipes in Three Steps

From creamy skillets to easy meals, these scrumptious, straightforward meals are full of important elements of the Mediterranean weight loss plan, like omega-3 fatty acids, veggies, lean protein, and entire grains. At 575 energy or much less per serving, these dinner recipes will allow you to attain your dietary objectives and are available collectively in simply three steps or much less. Recipes like Roasted Garlic Salmon, Brussels Sprouts, and White Bean Gnocchi with Sage and Cauliflower are so scrumptious and easy, you may need to make them many times.

Creamy garlic rooster with spinach

Marty Baldwin

Fast-cooking rooster strips are coated in a creamy garlic sauce, whereas spinach provides a burst of shade and diet on this straightforward one-skillet recipe.

Grilled salmon with garlic and Brussels sprouts

Roasting salmon over Brussels sprouts and garlic, flavored with wine and contemporary oregano, is straightforward sufficient for a weeknight meal however refined sufficient to serve for firm. Served with entire wheat couscous.

White Bean Sage Cauliflower Gnocchi

Flip low-carb cauliflower gnocchi into an entire, satisfying meal with this basic brown butter and sage gnocchi. We added beans to extend fiber and protein for a fast, wholesome dinner.

Vegetarian potato and cabbage soup

Pictures: Antonis Achillios, Design: Christine Kelly, Ali Rami

This wholesome soup recipe has a wealthy, gentle and velvety texture. Serve with crusty bread and a glass of wine for a calming meal.

Smoked turkey, kale and baked rice

This scrumptious one-pan dinner is full of celery, kale, tomatoes, and quick-cooking brown rice. It is simple to make the recipe vegetarian by substituting smoked tofu for turkey.

Cauliflower tikka masala with chickpeas

On this vegetarian tackle a preferred Indian dish, we exchange the cauliflower and chickpeas with rooster in our tikka masala. The nooks and crannies of cauliflower are particularly good at absorbing all of the sturdy flavors of the sauce. Serve over rice for a simple, wholesome dinner that is prepared in simply 20 minutes.

Farfalle with tuna, lemon and fennel

This heat tuna and lemon pasta recipe is prepared in half-hour.

Creamy fried rooster with spinach and mushrooms

Marty Baldwin

Rooster strips tossed with a creamy spinach and mushroom sauce for a scrumptious and wholesome dinner. Serve over pasta or grains to absorb the sauce.

Salmon soup

The flavour of this salmon soup recipe is vastly enhanced by including contemporary dill or dried tarragon: every herb lends its personal distinct taste to the soup. To present this soup a thick, soupy texture, we use on the spot mashed potatoes, eliminating the necessity for heavy cream or butter. Leftover mashed potatoes work too, however give a barely much less velvety texture.

Salmon Caesar salad

This straightforward Caesar salad dips creamy Greek yogurt and buttermilk in conventional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to basic romaine. Utilizing only a small quantity of scrumptious Parmigiano-Reggiano cuts energy and sodium, too.

Roasted veggie tacos and black beans

These scrumptious vegetarian tacos are fast and simple to make, excellent for busy weekends. They’re so scrumptious nobody will miss the meat or dairy.

Creamy lemon and basil rooster

Photographer: Jane Causey, Meals Stylist: Ruth Blackburn

This creamy lemon and basil rooster is tremendous fast, shiny, and refreshing. Utilizing entire lemon slices within the sauce collects the important oils from the peel in addition to the acid from the flesh and provides a deeper taste than the juice and peel alone.

Türkiye-Vegetable Bread

Want to make use of up leftover turkey from the vacations? Make this dish low-fat. It is made with brown rice and plenty of greens.

Squash and crimson lentil curry

This wholesome crimson lentil curry recipe has a wealthy, advanced taste and takes hours to organize. Mix butternut squash, coconut milk, and lentils to make a scrumptious vegetarian dish. Served with brown rice or naan bread.

Baked cod with chorizo ​​and white beans

This recipe follows the Spanish and Portuguese custom of pairing gentle white fish with full-flavored sausages—just a bit provides the complete dish a wealthy, smoky taste. Make it as a meal: Take pleasure in steamed inexperienced beans and roasted potatoes with thyme and coarse salt.

Herbie’s Cod with Roasted Tomatoes

Oregano, thyme, and paprika taste cod on this 15-minute Mediterranean-inspired meal. Olives, capers, and roasted cherry tomatoes add shade and taste to each chunk.

Simple pasta and tomato salad

Andrea Mathis, MA, RDN, LD

This straightforward pasta salad is full of contemporary taste from tomatoes, basil, and balsamic vinegar. It solely takes 10 minutes to organize, and though you’ll be able to eat it immediately, it tastes higher the longer it sits, so plan to permit at the least an hour of soaking time earlier than serving. Make a batch for lunch this week, serve alongside a wholesome protein supply for dinner or convey it to your subsequent dish.

Stir-fried tofu and broccoli

We like broccoli finest on this tofu stir-fry, however any mixture of greens you might have available will work. One method to get an important texture from tofu with out deep frying is to dredge the tofu in cornstarch earlier than stir-frying. Let it prepare dinner for a number of minutes with out stirring till a small crust types. Serve with: Chinese language egg noodles or rice noodles and a cup of Riesling.

Chickpea pasta with mushrooms and kale

Greg Dupree

Including pasta with greens like cabbage and mushrooms right here just isn’t solely scrumptious, it additionally makes the meal extra satisfying.