Mediterranean Diet Recipes

Creamy Garlic Chicken and Broccoli Alfredo (Mediterranean Diet Twist)
​Ingredients
​Pasta: 8 oz whole-wheat fettuccine or your preferred whole-grain pasta
​Protein: 2 boneless, skinless chicken breasts, cut into bite-sized pieces
​Vegetables: 2 cups fresh broccoli florets
​Cooking Fat: 2 tablespoons extra-virgin olive oil (divided)
​Aromatics & Spices: 4 cloves garlic (minced), ½ teaspoon Italian seasoning, salt, and black pepper to taste
​Sauce Base: 1 cup low-fat milk (or whole milk), ½ cup low-sodium chicken broth
​Thickener: 2 tablespoons all-purpose flour (or whole-wheat flour)
​Cheese: ⅓ cup freshly grated Parmesan cheese
​Instructions
​Cook the Pasta & Broccoli: Bring a large pot of salted water to a boil. Add the whole-wheat pasta and cook according to package directions. In the last 3 minutes of cooking, toss the broccoli florets directly into the pot. Reserve ½ cup of pasta water, then drain well.
​Sear the Chicken: Heat 1 tablespoon of extra-virgin olive oil in a large skillet over medium-high heat. Season the chicken pieces with Italian seasoning, salt, and pepper. Cook for 5–6 minutes until golden and cooked through. Remove the chicken from the skillet and set aside on a plate.
​Build the Lighter Sauce: In the same skillet, heat the remaining olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant. Whisk in the flour until lightly toasted, then slowly pour in the chicken broth and milk while whisking constantly to prevent lumps.
​Simmer & Melt: Bring the mixture to a gentle simmer until the sauce thickens (about 2–3 minutes). Turn off the heat and stir in the freshly grated Parmesan cheese until smooth and creamy.
​Combine: Add the cooked pasta, broccoli, and seared chicken back into the skillet. Toss gently to coat every strand in the creamy garlic sauce, using a splash of the reserved pasta water if needed to loosen it up.
​Serve: Plate hot, garnish with a light dusting of extra Parmesan cheese, and enjoy!
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Lemon Garlic Grilled Scallops
​Ingredients:
​Large sea scallops
​Fresh lemon slices
​Fresh garlic (minced or finely chopped)
​Dried herbs (such as parsley or oregano)
​Butter or oil (for basting)
​Instructions:
​Prep: Pat the scallops dry to ensure a perfect sear.
​Season: Top each scallop with minced garlic and a sprinkle of dried herbs.
​Grill: Place the scallops on a preheated hot grill along with lemon slices.
​Baste: While grilling, squeeze fresh lemon juice over the scallops and baste with butter or oil to lock in the flavor.
​Finish: Grill until the scallops are opaque and tender, with a beautiful char. Serve immediately while hot.
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Zesty Mexican Cucumber Salad
​Ingredients:
​2 large cucumbers, sliced into half-moons
​1 cup cherry tomatoes, halved
​1/2 red onion, thinly sliced
​1/4 cup fresh cilantro, chopped
​Juice of 1 lime
​Red pepper flakes to taste
​Salt to taste
​Instructions:
​Combine: In a large glass bowl, combine the cucumber slices, cherry tomatoes, and red onion.
​Top: Add the fresh cilantro, a pinch of red pepper flakes, and a pinch of salt.
​Dress: Squeeze the fresh lime juice over the top.
​Toss: Use wooden spoons to gently toss everything together until well combined. Serve immediately and enjoy!
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Grilled Shrimp Bowl with Sweet Corn Salsa & Avocado
​Ingredients:
​For the Shrimp: Large shrimp (peeled and deveined), olive oil, minced garlic, paprika, salt, and pepper to taste.
​For the Corn Salsa: Fresh or canned corn, diced red bell pepper, diced red onion, lime juice, and chopped cilantro.
​For the Bowl: Cooked cilantro-lime rice (or your favorite grain), sliced fresh avocado, and a garnish of fresh cilantro.
​Instructions:
​Prepare the Shrimp: In a bowl, toss the shrimp with olive oil, garlic, paprika, salt, and pepper. Grill over medium-high heat for 2–3 minutes per side until pink and opaque.
​Make the Salsa: In a small bowl, combine the corn, bell pepper, red onion, lime juice, and cilantro. Stir well.
​Assemble: Scoop the cilantro-lime rice into a serving bowl. Top with a generous serving of the corn salsa, neatly arranged avocado slices, and the grilled shrimp.
​Finish: Garnish with extra cilantro and serve immediately!
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