Easy one-pot Mediterranean diet dinners (and a shopping list!)

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Hey, I am Caroline Malcon, Affiliate Editorial Director at EatingWell, who’s filling in for Maria this week to share a meal plan that makes use of recipes from our newest new function, Impossibly Simple One-Pot Meals You may Wish to Make Eternally. All of the recipes are so easy, you do not even want a knife and slicing board – throughout improvement, we made positive that the well-stocked grocery store carried all of the elements within the pre-made recipes (like candied Brussels sprouts and garlic paste, for instance). As a working dad or mum who makes dinner nearly each evening, I am right here for the convenience of constructing these dishes! When selecting a meal plan for the week, I selected one which match the Mediterranean eating regimen. My husband has non-alcoholic fatty liver illness and my ldl cholesterol was just a little excessive, so his well being care supplier really helpful that we observe him. Since this consuming sample focuses on consuming loads of greens, entire grains, wholesome fat, and lean proteins with out utterly slicing out something, it’s a sustainable sample to observe. Let’s dig!

Your weekly plan

Sunday: Rice casserole with hen Alfredo and broccoli
Salmon sheet with crispy quinoa
: Hen thighs with candy potatoes and broccolini
: Cauliflower and chickpea tikka masala in a gradual cooker
: Beef and cabbage noodles
: Baked feta cheese and tomato hummus with combined greens and lemon garlic French dressing

Sunday: Hen Alfredo and Broccoli Rice

Photographer: Fred Hardy, Meals Stylist: Jennifer Wendorf, Prop Designer: Lydia Purcell

I had the pleasure of visiting our meals studio whereas they have been photographing recipes for this function, and this was certainly one of my favorites. Full of lean hen, broccoli, and rice, it is really an entire meal. The casserole comes collectively shortly, and I exploit that baking time to train, fold laundry, or, to be sincere, play Zelda. Because it makes six servings and we’re a household of three, we’ll recognize consuming the leftovers for lunch one other day.

Monday: Pan-fried salmon with crispy quinoa

Photographer: Fred Hardy, Meals Stylist: Jennifer Wendorf, Prop Designer: Lydia Purcell

There aren’t many meals which might be good sources of omega-3 fatty acids, but it surely’s vital to get sufficient of them as a result of these helpful fat can assist coronary heart well being by decreasing triglyceride and LDL levels of cholesterol. Since salmon is a robust meals supply of omega-3 fatty acids, we attempt to eat it each week. However I positively discover myself in a salmon rut now and again. With crushed tomatoes and crunchy quinoa, harking back to the crunchy bits you get if you eat paella or tah chen, I do know my household will like it.

Tuesday: Hen thighs with candy potatoes and broccolini

Photographer: Fred Hardy, Meals Stylist: Jennifer Wendorf, Prop Designer: Lydia Purcell

Serving this meal of grilled hen thighs, candy potatoes, and broccolini over a dollop of thick yogurt helps minimize the warmth of the harissa paste. This balanced dinner is filled with vitamins, from the immune-supporting vitamin A in candy potatoes and the skin-protecting vitamin C in broccolini to the highly effective antioxidant selenium in hen thighs.

Wednesday: Cauliflower and chickpea tikka masala within the gradual cooker

Photographer: Fred Hardy, Meals Stylist: Jennifer Wendorf, Prop Designer: Lydia Purcell

Our daughter normally performs soccer on Wednesdays which may finish anyplace between 5 and seven p.m., so I began making gradual cooker recipes that day to assist us keep away from going out to dinner. Whereas many crock pot recipes ask you to spend 20 minutes or extra getting the elements into the cooker, which is inconvenient if you happen to’re additionally attempting to depart for the workplace, this recipe simply requires you to mix the elements and press the beginning button. I sit up for the pleasant aroma produced by a number of the world’s healthiest spices, like ginger and cayenne, welcoming us.

Thursday: Beef and cabbage noodles

Photographer: Fred Hardy, Meals Stylist: Jennifer Wendorf, Prop Designer: Lydia Purcell

I admit I used to be very skeptical about this concept, which is mainly a frying pan on a frying pan. However I used to be joyful to see how effectively it labored. As developer Liz Mervosh informed me, “The moisture within the cabbage and the starch within the pasta helped thicken the sauce.” With lean steak, pasta, cabbage, and peas, it is a full meal that is prepared in quarter-hour. Typically my favourite retailer does not have snow peas, however snap peas or inexperienced beans might be nice substitutes.

Friday: feta bread and hummus with tomatoes

Photographer: Fred Hardy, Meals Stylist: Jennifer Wendorf, Prop Designer: Lydia Purcell

One of many ideas of the Mediterranean eating regimen is to eat extra beans and legumes, and this recipe is a scrumptious approach to try this. Since our daughter all the time bakes feta with tomatoes (a lot in order that she made it for lunch on her final snow day), I do know she’ll love this dinner. However what I recognize most is that it solely takes 5 minutes of energetic time and 20 minutes to bake. Whereas it is within the oven, I am going to shake up my favourite sauce – lemon garlic sauce – to combine it with some combined greens to take pleasure in on the facet.

I hope you all have an important week, and I hope you take pleasure in this dinner plan. And if you happen to attempt a recipe, do not forget so as to add a overview.