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Photo: Greg DuPree
Complex carbohydrates are a key component of a healthy diet. But on the days when you’re feeling like fewer carbs and want to focus more on protein and veggies, these easy 30-minute dinners that follow the principles of the Mediterranean diet are delicious options.These recipes are lower in carbs without totally eliminating them, each with14 grams of carbohydrates or less per serving. They also incorporate plenty of veggies, lean proteins and healthy fats. Research shows theMediterranean diethas a plethora of health benefits, including supporting heart andbrain health.Delicious recipes like our Chicken Cutlets with Roasted Red Pepper & Arugula Relish and Pesto Salmon, make following the Mediterranean diet eating pattern easy to follow.
Complex carbohydrates are a key component of a healthy diet. But on the days when you’re feeling like fewer carbs and want to focus more on protein and veggies, these easy 30-minute dinners that follow the principles of the Mediterranean diet are delicious options.
These recipes are lower in carbs without totally eliminating them, each with14 grams of carbohydrates or less per serving. They also incorporate plenty of veggies, lean proteins and healthy fats. Research shows theMediterranean diethas a plethora of health benefits, including supporting heart andbrain health.
Delicious recipes like our Chicken Cutlets with Roasted Red Pepper & Arugula Relish and Pesto Salmon, make following the Mediterranean diet eating pattern easy to follow.
01of 19Chicken Cutlets with Roasted Red Pepper & Arugula RelishView RecipeGreg DuPreeCurrants add a pop of sweetness to the roasted red pepper and arugula topping on this easy chicken cutlet recipe.
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Chicken Cutlets with Roasted Red Pepper & Arugula Relish
View Recipe
Greg DuPree
Currants add a pop of sweetness to the roasted red pepper and arugula topping on this easy chicken cutlet recipe.
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Meyer Lemon Chicken Piccata
03of 19One-Pot Garlicky Shrimp & BroccoliView RecipePhotography / Kelsey Hansen, Styling / Greg LunaShrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.
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One-Pot Garlicky Shrimp & Broccoli
Photography / Kelsey Hansen, Styling / Greg Luna
Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.
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Pesto Salmon
Will Dickey
05of 19Chicken Cutlets with Sun-Dried Tomato Cream SauceView RecipeThough a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they’re packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.
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Chicken Cutlets with Sun-Dried Tomato Cream Sauce
Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they’re packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.
06of 19Easy Shrimp Scampi with Zucchini NoodlesView RecipeEnjoy classic shrimp scampi lightened up with zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness.
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Easy Shrimp Scampi with Zucchini Noodles
Enjoy classic shrimp scampi lightened up with zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness.
07of 19Salmon & Avocado SaladView RecipeTender salmon tops a hearty salad of red cabbage, carrots and avocados tossed with a creamy dill vinaigrette in this quick, easy dinner.
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Salmon & Avocado Salad
Tender salmon tops a hearty salad of red cabbage, carrots and avocados tossed with a creamy dill vinaigrette in this quick, easy dinner.
08of 19Mushroom & Tofu Stir-FryView RecipeThis tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.
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Mushroom & Tofu Stir-Fry
This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.
09of 1920-Minute Creamy Tomato Salmon SkilletView RecipeJamie VespaSalmon fillets cook quickly and are coated with a delicious creamy sauce made with tomatoes, zucchini and Italian seasoning. This easy salmon dinner is sure to become a new weeknight favorite the whole family will love. The best news: You can get this meal on the table in 20 minutes flat.
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20-Minute Creamy Tomato Salmon Skillet
Jamie Vespa
Salmon fillets cook quickly and are coated with a delicious creamy sauce made with tomatoes, zucchini and Italian seasoning. This easy salmon dinner is sure to become a new weeknight favorite the whole family will love. The best news: You can get this meal on the table in 20 minutes flat.
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One-Pot Garlicky Shrimp & Spinach
11of 19Grilled Peach & Brie Smothered ChickenView RecipeThis super-fast and healthy smothered chicken tastes best on the deck with a chilled glass of gewürztraminer. The fruity white pairs nicely with the peaches here.
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Grilled Peach & Brie Smothered Chicken
This super-fast and healthy smothered chicken tastes best on the deck with a chilled glass of gewürztraminer. The fruity white pairs nicely with the peaches here.
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Spring Green Frittata
13of 19Salmon Caesar SaladView RecipeThis easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.
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Salmon Caesar Salad
This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.
14of 19Chicken FlorentineView RecipeClassic chicken Florentine—creamy spinach served atop sautéed chicken cutlets—is a fast and easy meal. To keep calories lower, this recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.
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Chicken Florentine
Classic chicken Florentine—creamy spinach served atop sautéed chicken cutlets—is a fast and easy meal. To keep calories lower, this recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.
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This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.
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Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
17of 19Shrimp Scampi ZoodlesView RecipeClassic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe. Zucchini noodles, also known as “zoodles,” are a healthy alternative to traditional pasta—they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles, otherwise, your final dish will be soupy and the flavor will be diluted.
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Shrimp Scampi Zoodles
Classic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe. Zucchini noodles, also known as “zoodles,” are a healthy alternative to traditional pasta—they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles, otherwise, your final dish will be soupy and the flavor will be diluted.
18of 19Chicken Cutlets with Creamy Spinach & Roasted Red Pepper SauceView RecipeServe these saucy, ultra-quick chicken cutlets over your favorite pasta. This easy dinner recipe is sure to become a new weeknight favorite.
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Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce
Serve these saucy, ultra-quick chicken cutlets over your favorite pasta. This easy dinner recipe is sure to become a new weeknight favorite.
19of 19Creamy Spinach Artichoke SalmonCreamy Spinach-Artichoke SalmonPhotographer / Brie Passano Styling / Annie Probst / Holly RaibikisFor this quick and easy dinner for four, the vegetables and sauce come together in one skillet in a matter of minutes while the salmon broils. Plus, salmon is swimming in heart-healthy omega-3 fatty acids and loaded with vitamins and nutrients like B vitamins and potassium.
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Creamy Spinach Artichoke Salmon
Creamy Spinach-Artichoke Salmon
Photographer / Brie Passano Styling / Annie Probst / Holly Raibikis
For this quick and easy dinner for four, the vegetables and sauce come together in one skillet in a matter of minutes while the salmon broils. Plus, salmon is swimming in heart-healthy omega-3 fatty acids and loaded with vitamins and nutrients like B vitamins and potassium.
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