Description
Mediterranean Diet Healthy Dinners for Every Night makes weeknight cooking feel fresh, simple, and satisfying with bright flavors, lean proteins, colorful vegetables, and wholesome ingredients you can mix and match all week long.
Ingredients
4 salmon fillets
2 boneless skinless chicken breasts
1 can chickpeas drained and rinsed
1 cup cooked quinoa
8 ounces whole wheat pasta
2 zucchini sliced
1 red bell pepper chopped
1 yellow bell pepper chopped
1 pint cherry tomatoes halved
1 red onion sliced
2 cups baby spinach
1 cucumber diced
1/2 cup kalamata olives sliced
1/2 cup crumbled feta cheese
3 cloves garlic minced
2 lemons juiced
1/4 cup extra virgin olive oil
1 teaspoon dried oregano
1 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon black pepper
1 teaspoon kosher salt
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh dill
Instructions
1. Cook the quinoa and whole wheat pasta according to package directions if using them for different dinner combinations.
2. Wash and chop the vegetables, mince the garlic, and juice the lemons.
3. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, cumin, black pepper, and salt.
4. Preheat the oven to 425°F.
5. Spread the zucchini, bell peppers, red onion, and cherry tomatoes on a sheet pan and toss with part of the marinade.
6. Roast the vegetables for 20 to 25 minutes until tender and lightly caramelized.
7. Place the salmon fillets on a lined baking sheet, brush with marinade, and bake for 12 to 15 minutes until flaky.
8. Season the chicken breasts with marinade and cook them in a skillet over medium heat for 5 to 6 minutes per side until fully cooked.
9. Let the chicken rest for a few minutes, then slice into strips.
10. Warm the chickpeas in a skillet with a drizzle of olive oil and a spoonful of marinade for 4 to 5 minutes.
11. Build dinner plates or bowls with salmon, chicken, or chickpeas plus roasted vegetables, quinoa, pasta, spinach, cucumber, olives, and feta.
12. Finish with parsley, dill, and extra lemon before serving.
Notes
Keep the cooked components in separate containers so you can mix and match dinners more easily through the week.
Add feta, fresh herbs, and lemon after reheating to keep the flavors bright and fresh.
Do not overcook the salmon or chicken, since both taste best when they stay tender and juicy.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Baking, Skillet, Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 465
- Sugar: 6g
- Sodium: 620mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 78mg
Keywords: Mediterranean diet healthy dinners, healthy Mediterranean dinner, easy weeknight dinner, salmon dinner, chicken dinner