Mediterranean Diet Recipes

Ingredients:

• ¼ cup red-wine vinegar
• 3 tablespoons extra-virgin olive oil
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 8 cups chopped romaine (about 2 romaine hearts)
• 16 ounces frozen shelled edamame (about 3 cups), thawed (see Tip)
• 1 cup halved cherry or grape tomatoes
• ½ European cucumber, sliced
• ½ cup crumbled feta cheese
• ¼ cup slivered fresh basil
• ¼ cup sliced Kalamata olives
• ¼ cup slivered red onion

Directions:

Whisk vinegar, oil, salt and pepper in a large bowl. Add romaine, edamame, tomatoes, cucumber, feta, basil, olives and onion; toss to coat.

Article from:  https://www.eatingwell.com/recipe/257315/greek-salad-with-edamame/

Ingredients:

• 4 cups chopped kale
• 1 ½ cups shredded cooked chicken
• 1 cup cooked quinoa
• ¼ cup sliced jarred roasted red peppers
• ¼ cup Greek salad dressing (see Tip)
• 1 ounce Crumbled feta cheese

Directions:

Place kale, chicken, quinoa and roasted peppers in a large bowl. Add dressing and toss to coat. Top with feta, if desired.

Article from: https://www.eatingwell.com/recipe/262450/greek-kale-salad-with-quinoa-chicken/

Ingredients:

• 2 cups mixed salad greens
• 4 dried figs, stemmed and sliced
• 1 ounce fresh goat cheese, crumbled
• 1 ½ tablespoons slivered almonds, preferably toasted
• 2 teaspoons extra-virgin olive oil
• 2 teaspoons balsamic vinegar
• ½ teaspoon honey
• Pinch of salt
• Freshly ground pepper to taste

Directions:

Combine greens, figs, goat cheese and almonds in a medium bowl. Stir together oil, vinegar, honey, salt and pepper.

Just before serving, drizzle the dressing over the salad and toss.

Article from: https://www.eatingwell.com/recipe/259815/fig-goat-cheese-salad/

Ingredients:

• ½ cup extra-virgin olive oil
• 6 tablespoons red-wine vinegar
• 3 tablespoons chopped fresh oregano
• 1 ½ teaspoons honey
• 1 ½ teaspoons Dijon mustard
• ¼ teaspoon crushed red pepper
• 3 cups cooked quinoa, cooled (see Associated Recipes)
• 2 cups thinly sliced English cucumber
• 1 ½ cups thinly sliced red onion
• 1 cup halved grape tomatoes
• ½ cup halved pitted Kalamata olives
• 1 (15 ounce) can no-salt-added chickpeas, rinsed
• 1 cup crumbled feta, divided
• 3 cups baby spinach (about 3 ounces)

Directions:

Whisk oil, vinegar, oregano, honey, Dijon and crushed red pepper in a large bowl. Add quinoa, cucumber, onion, tomatoes, olives, chickpeas and 1/2 cup feta. Toss gently to combine. Cover and refrigerate for 30 minutes.

Add spinach, and gently toss to combine. Sprinkle with the remaining 1/2 cup feta and serve immediately.

Article from: https://www.eatingwell.com/recipe/278401/mediterranean-quinoa-salad/

Ingredients:

• 1 (8 ounce) boneless, skinless chicken breast, trimmed
• 4 tablespoons extra-virgin olive oil, divided
• ⅛ teaspoon salt plus 1/4 teaspoon, divided
• 2 small lemons, thinly sliced and seeded
• 1 cup low-sodium chicken broth
• ½ cup quinoa
• 8 ounces broccoli with stems (about 1 medium head)
• ¼ cup red-wine vinegar
• 1 tablespoon Dijon mustard
• 2 cups arugula
• ¾ cup chopped walnuts, toasted
• ½ cup dried cranberries
• ½ cup chopped fresh mint

Directions:

Preheat oven to 425 degrees F.

Place chicken on one side of a rimmed baking sheet. Drizzle with 1 tablespoon oil and sprinkle with 1/8 teaspoon salt. Roast for 10 minutes. Place lemon slices on the other side of the baking sheet. Roast, turning once, until an instant-read thermometer inserted into the thickest part of the chicken reaches 160 degrees F and the lemons are browned, 7 to 9 minutes more.

Meanwhile, bring broth and quinoa to a boil in a small saucepan. Reduce heat to maintain a simmer, cover and cook until the liquid is absorbed, about 15 minutes. Remove from heat and let stand, covered, for 10 minutes.

Cut broccoli florets from the stems. Trim, peel and thinly slice the stems and chop the florets into bite-size pieces.

Chop half of the lemon slices. Combine in a large bowl with vinegar, mustard and the remaining 3 tablespoons oil and 1/4 teaspoon salt.

Shred the chicken. Add the chicken, the remaining lemon slices, the broccoli, the quinoa, arugula, walnuts, cranberries and mint to the dressing; toss to combine.

Article from: https://www.eatingwell.com/recipe/268704/quinoa-chicken-broccoli-salad-with-roasted-lemon-dressing/

Ingredients :

• ½ cup packed fresh basil leaves
• ¼ cup extra-virgin olive oil
• 3 tablespoons red-wine vinegar
• 1 tablespoon finely chopped shallot
• 2 teaspoons Dijon mustard
• 1 teaspoon honey
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 10 cups mixed salad greens
• 1 (15 ounce) can low-sodium cannellini beans, rinsed
• 1 cup halved cherry or grape tomatoes
• ½ cucumber, halved lengthwise and sliced (1 cup)

Directions:

Place basil, oil, vinegar, shallot, mustard, honey, salt and pepper in a mini food processor. Process until mostly smooth. Transfer to a large bowl. Add greens, beans, tomatoes and cucumber. Toss to coat.

Article from: https://www.eatingwell.com/recipe/265886/tomato-cucumber-white-bean-salad-with-basil-vinaigrette/

Ingredients:

• 8 ounces whole-wheat farfalle pasta
• 6 cups broccoli florets
• ½ cup chopped red bell pepper
• ¼ cup chopped red onion
• 2 tablespoons chopped fresh flat-leaf parsley
• 2 tablespoons chopped fresh basil
• ¾ cup mayonnaise
• ½ cup finely chopped sun-dried tomatoes in oil, drained
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon crushed red pepper

Directions:

Place a large bowl of ice water near the stove. Bring a large pot of water to a boil. Cook pasta according to package directions, adding broccoli to the water during the final 2 minutes of cook time. Drain the pasta and broccoli; transfer to the ice water. Drain well. Transfer to a large bowl; add bell pepper, onion, parsley and basil.

Combine mayonnaise, sun-dried tomatoes, lemon zest, oregano, salt and crushed red pepper in a small bowl. Add to the pasta mixture; toss to coat.

Tips

To make ahead: Refrigerate in an airtight container for up to 1 day.

Article from: https://www.eatingwell.com/recipe/278020/mediterranean-broccoli-pasta-salad/

Ingredients:

• 8 ounces whole-wheat farfalle pasta
• 6 cups broccoli florets
• ½ cup chopped red bell pepper
• ¼ cup chopped red onion
• 2 tablespoons chopped fresh flat-leaf parsley
• 2 tablespoons chopped fresh basil
• ¾ cup mayonnaise
• ½ cup finely chopped sun-dried tomatoes in oil, drained
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon crushed red pepper

Directions:

Arrange greens, cucumber and carrot on a large plate. Drizzle with oil and vinegar. Sprinkle with salt and pepper. Serve with pita and hummus.

Article from: https://www.eatingwell.com/recipe/259821/green-salad-with-pita-bread-hummus/

Ingredients :

• 2 cups mixed salad greens
• ¾ cup veggies of your choice, such as chopped cucumbers and cherry tomatoes
• ⅓ cup canned white beans, rinsed and drained
• ½ avocado, diced
• 1 tablespoon red-wine vinegar
• 2 teaspoons extra-virgin olive oil
• ¼ teaspoon kosher salt
• Freshly ground pepper to taste

Directions:

Combine greens, veggies, beans and avocado in a medium bowl. Drizzle with vinegar and oil and season with salt and pepper. Toss to combine and transfer to a large plate.

Article from : https://www.eatingwell.com/recipe/259819/white-bean-veggie-salad/

Ingredients:

• 1 medium sweet potato, peeled and cut into 1/2-inch-thick wedges
• ½ red onion, cut into 1/4-inch-thick wedges
• 2 tablespoons extra-virgin olive oil, divided
• ½ teaspoon garlic powder
• ¼ teaspoon salt, divided
• 8 ounces chicken tenders
• 2 tablespoons whole-grain mustard, divided
• 1 tablespoon finely chopped shallot
• 1 tablespoon pure maple syrup
• 1 tablespoon cider vinegar
• 4 cups baby greens, such as spinach, kale and/or arugula, washed and dried
• ½ cup cooked red quinoa, cooled
• 1 tablespoon unsalted sunflower seeds, toasted

Directions:

Preheat oven to 425 degrees F. Toss sweet potato and onion with 1 tablespoon oil, garlic powder and 1/8 teaspoon salt in a medium bowl. Spread on a large rimmed baking sheet and roast for 15 minutes.

Meanwhile, add chicken and 1 tablespoon mustard to the bowl; toss to coat. When the vegetables have roasted for 15 minutes, remove from the oven and stir. Add the chicken to the pan. Return to the oven and continue roasting until the vegetables are beginning to brown and the chicken is cooked through, about 10 minutes more. Remove from the oven and let cool.

Meanwhile, whisk shallot, maple syrup, vinegar and the remaining 1 tablespoon oil, 1 tablespoon mustard and 1/8 teaspoon salt in the large bowl.

When the chicken has cooled, shred it and place in the bowl with the dressing. Add baby greens, quinoa and the roasted vegetables. Toss with the dressing and sprinkle with sunflower seeds.

Article from: https://www.eatingwell.com/recipe/262573/quinoa-power-salad/

Ingredients:

• ¼ cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 1 15-ounce can white beans, rinsed
• 2 10-ounce swordfish steaks
• 1 teaspoon herbes de Provence
• 12 cups chopped escarole
• ¼ cup very thinly sliced red onion

Directions:

Position rack in upper third of oven; preheat broiler to high. Line a broiler-safe pan with foil.

Whisk oil, lemon juice, mustard and 1/4 teaspoon each salt and pepper in a large bowl. Transfer 2 tablespoons of the dressing to a small bowl. Add beans to the dressing in the large bowl and toss to combine.

Cut each swordfish steak in half so you have 4 equal portions; sprinkle with herbes de Provence and the remaining 1/4 teaspoon each salt and pepper. Place the fish on the prepared pan and broil on the upper rack until it just barely flakes when pressed with a knife, 8 to 10 minutes.

Toss escarole and onion with the beans. Serve the salad with the swordfish, drizzled with the reserved 2 tablespoons dressing.

Article from: https://www.eatingwell.com/recipe/251345/escarole-white-bean-salad-with-swordfish/

Ingredients:

• ¼ cup extra-virgin olive oil
• 2 tablespoons red-wine vinegar
• 1 tablespoon chopped fresh oregano, plus more for garnish
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 large cucumber
• 1 cup halved cherry tomatoes
• ½ cup thinly sliced red onion
• ½ cup cubed feta cheese
• ¼ cup sliced pitted Kalamata olives

Directions:

Whisk oil, vinegar, oregano, salt and pepper in a large bowl.

Using a spiral vegetable slicer with the chipper blade attachment (for thick noodles), cut cucumber lengthwise into "noodles." Cut the noodles into 2-inch lengths.

Add the cucumber noodles, tomatoes, onion, cheese and olives to the bowl and toss to coat with the dressing. Serve topped with more oregano, if desired.

Tips

Equipment: Spiral vegetable slicer with chipper blade attachment

Article from: https://www.eatingwell.com/recipe/257558/spiralized-cucumber-salad/

Ingredients:

• 2 cups arugula
• ⅓ cup cherry tomatoes, halved
• ⅓ cup sliced cucumber
• 1 tablespoon chopped red onion
• 1 ½ tablespoons extra-virgin olive oil
• 2 teaspoons red-wine vinegar
• ⅛ teaspoon ground pepper
• 1 tablespoon feta cheese
• 1 4-inch whole-wheat pita
• ¼ cup hummus

Directions:

Toss arugula in a bowl with tomatoes, cucumber, onion, oil, vinegar and pepper. Top with feta. Serve with pita and hummus.

Article from : https://www.eatingwell.com/recipe/258521/cucumber-tomato-arugula-salad-with-hummus/

Ingredients:

• 2 tablespoons hummus, original or roasted red pepper flavor
• 1 tablespoon lemon juice
• 1 tablespoon chopped roasted red pepper
• 2 cups mixed salad greens
• ½ cup cooked quinoa
• ½ cup chickpeas, rinsed
• 1 tablespoon unsalted sunflower seeds
• 1 tablespoon chopped fresh parsley
• Pinch of salt
• Pinch of ground pepper

Directions:

Stir hummus, lemon juice and red peppers in a small dish. Thin with water to desired consistency for dressing.

Arrange greens, quinoa and chickpeas in a large bowl. Top with sunflower seeds, parsley, salt and pepper. Serve with the dressing.

Article from: https://www.eatingwell.com/recipe/259996/quinoa-chickpea-salad-with-roasted-red-pepper-hummus-dressing/

Ingredients:

• 1 ½ pounds 93%-lean ground turkey
• ½ cup panko breadcrumbs
• ¼ cup grated red onion, plus 3/4 cup quartered and thinly sliced
• 1 large egg, lightly beaten
• 1 tablespoon minced fresh oregano plus 2 tsp., or 1 1/2 tsp. dried oregano, divided
• 3 teaspoons minced garlic, divided
• 2 teaspoons olive oil plus 3 Tbsp., divided
• ¾ teaspoon salt
• ½ teaspoon ground pepper
• 3 (6 inch) whole-wheat pita breads
• 3 tablespoons red-wine vinegar
• 1 teaspoon honey
• 1 teaspoon Dijon mustard
• 1 large English cucumber, sliced
• 1 ¾ cups diced plum tomatoes (3-5 tomatoes)
• ¾ cup sliced pitted Kalamata olives

Directions:

Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.

Mix together turkey, breadcrumbs, grated onion, egg, 1 Tbsp. fresh oregano (or 1 tsp. dried), 2 tsp. garlic, 2 tsp. oil, salt, and pepper in a large bowl just until combined. Using a tablespoon, form the mixture into about 42 meatballs, each about 1 inch in diameter. Arrange on the prepared baking sheet. Bake the meatballs until browned and an instant-read thermometer inserted in the centers registers 165 degrees F, 10 to 12 minutes.

Split pitas in half horizontally into thin rounds, then tear into half-moon shapes. Arrange on a baking sheet and bake until golden brown and crisp, 5 to 7 minutes. Let cool, then break the pitas into bite-size croutons.

Whisk vinegar, the remaining 3 Tbsp. oil, 2 tsp. fresh oregano (or 1/2 tsp. dried), 1 tsp. garlic, honey, and mustard in a large bowl. Add cucumber, tomatoes, olives, and sliced onion; toss to combine. Stir in the pita croutons. Serve the salad with the meatballs.

Article from: https://www.eatingwell.com/recipe/280176/pita-panzanella-salad-with-meatballs/

Ingredients:

• 1 pound boneless, skinless chicken breast, trimmed
• ¼ cup pesto
• ¼ cup low-fat mayonnaise
• 3 tablespoons finely chopped red onion
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons red-wine vinegar
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 5-ounce package mixed salad greens (about 8 cups)
• 1 pint grape or cherry tomatoes, halved

Directions:

Place chicken in a medium saucepan and add water to cover by 1 inch. Bring to a boil. Cover, reduce heat to low and simmer gently until no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board; shred into bite-size pieces when cool enough to handle.

Combine pesto, mayonnaise and onion in a medium bowl. Add the chicken and toss to coat. Whisk oil, vinegar, salt and pepper in a large bowl. Add greens and tomatoes and toss to coat. Divide the green salad among 4 plates and top with the chicken salad.

Article from: https://www.eatingwell.com/recipe/251161/creamy-pesto-chicken-salad-with-greens/

Ingredients:

Crispy Tofu

• 1 14- to 16-ounce package extra-firm water-packed tofu, drained
• 5 tablespoons extra-virgin olive oil, divided
• ¼ cup lemon juice
• 2 tablespoons chopped fresh basil
• 2 teaspoons chopped fresh oregano
• 1 teaspoon ground pepper
• ⅛ teaspoon kosher salt
• ¼ cup all-purpose flour
• 2 large eggs
• ⅔ cup grated Parmesan cheese
• ⅓ cup whole-wheat panko breadcrumbs

Salad

• 4 ripe medium tomatoes, each cut into 6 wedges
• 2 cups halved and thinly sliced sweet onion
• ½ cup Castelvetrano olives (see Tips)
• ¼ cup chopped pitted Kalamata olives
• 3 tablespoons chopped fresh basil, divided
• 2 teaspoons chopped fresh oregano, divided
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red-wine vinegar
• 1 tablespoon lemon juice
• ¼ teaspoon ground pepper
• ⅛ teaspoon kosher salt

Directions:

To marinate tofu: Cut tofu crosswise into 8 equal pieces and press for 1 to 4 hours (see Tips).

Combine 2 tablespoons oil, 1/4 cup lemon juice, 2 tablespoons basil, 2 teaspoons oregano, 1 teaspoon pepper and 1/8 teaspoon salt in a 9-by-13-inch glass or ceramic baking dish. Add the pressed tofu and turn to coat. Cover and refrigerate for at least 2 hours and up to 24 hours, turning from time to time.

To prepare salad: Toss tomatoes, onion, olives, 2 tablespoons basil, 1 teaspoon oregano, oil, vinegar, lemon juice, pepper and salt in a large bowl. Set aside, tossing occasionally.

To cook tofu: Discard the marinade and pat the tofu dry. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and panko in a third shallow dish. Dredge the tofu in the flour, shaking off excess, then dip in egg, shaking off excess, then dredge in the cheese mixture, pressing to coat.

Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat until shimmering. Add half the tofu, reduce heat to medium and cook, turning once, until browned, 2 to 4 minutes per side. Transfer to a paper-towel-lined plate. Repeat with the remaining 1 tablespoon oil and tofu.

Transfer the salad to a serving bowl. Top with the tofu and the remaining 1 tablespoon basil and 1 teaspoon oregano.

Article from: https://www.eatingwell.com/recipe/259673/tomato-onion-salad-with-crispy-tofu/

Ingredients:

• 3 cloves garlic, minced
• 1 teaspoon salt, divided
• 5 tablespoons extra-virgin olive oil
• 3 teaspoons fennel seeds, crushed, divided
• ½ teaspoon ground pepper, divided
• 10 ounces mushrooms, quartered
• 4 medium carrots, sliced 1/2 inch thick
• 1 medium onion, cut into 3/4-inch wedges
• 1 ½ cups water
• 1 cup quinoa
• 1 pound chicken tenders, halved crosswise
• 3 tablespoons sherry vinegar or red-wine vinegar
• 8 cups torn escarole or curly endive

Directions:

Preheat oven to 475 degrees F.

Mash garlic and 3/4 teaspoon salt into a paste with the side of a chef's knife or a fork. Transfer to a large bowl and whisk in oil, 2 teaspoons fennel seeds and 1/4 teaspoon pepper.

Combine mushrooms, carrots and onion in a medium bowl. Drizzle with 2 tablespoons of the oil mixture and toss well to coat. Spread the vegetables on a large rimmed baking sheet. Roast for 10 minutes.

Meanwhile, combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat to maintain a simmer and cook for 10 minutes. Remove from heat and let stand, covered, for 5 minutes.

Combine chicken, 2 teaspoons of the oil mixture, the remaining 1 teaspoon fennel seeds and 1/4 teaspoon each salt and pepper in the medium bowl. Toss to coat.

Stir the vegetables and nestle the chicken among them. Continue roasting until an instant-read thermometer inserted into the thickest part of a chicken tender registers 165 degrees F, 8 to 10 minutes more.

Whisk vinegar into the remaining oil mixture. Add escarole (or endive) and the quinoa and toss with the dressing. Serve the salad topped with the roasted vegetables and chicken.

Tips

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Article from: https://www.eatingwell.com/recipe/251244/roasted-chicken-vegetable-quinoa-salad/

Ingredients:

• 2 tablespoons plain hummus
• 1 tablespoon water
• 2 teaspoons extra-virgin olive oil
• ½ cup chopped red bell pepper
• ½ cup canned quartered artichoke hearts, drained and cut in half
• 1 cup lightly packed baby kale
• 4 pitted Kalamata olives, roughly chopped
• 1 (3 ounce) can no-salt-added light tuna in water, drained
• ½ cup cooked farfalle, preferably whole-wheat
• 1 tablespoon crumbled feta cheese
• 1 tablespoon toasted chopped walnuts
• 1 tablespoon Juice from 1/4 lemon

Directions:

Whisk hummus and water in a small bowl. Set aside.

Heat oil in a medium nonstick skillet over medium-high heat. Add bell pepper; cook for 1 minute. Add artichoke hearts, kale, and olives. Gently stir in tuna, trying not to not break up large pieces; cook until the tuna is warmed, about 1 minute more. Stir in pasta. Remove from heat and toss with the hummus sauce. Top with feta and walnuts and drizzle with lemon juice, if desired.

Tips

To make ahead: Cook pasta up to 1 day ahead and refrigerate.

Article from: https://www.eatingwell.com/recipe/273195/mediterranean-pasta-salad/

Ingredients:

• ¼ cup thinly sliced red onion
• ½ teaspoon ground cumin
• ⅓ cup whole-milk plain yogurt
• 2 tablespoons tahini
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• ¾ teaspoon salt, divided
• ½ teaspoon ground pepper
• 4 cups bite-size broccoli florets (about 8 ounces)
• 1 (15 ounce) can low-sodium chickpeas, rinsed
• ½ cup pomegranate seeds

Directions:

Soak onion in a small bowl of cold water for 10 minutes. Drain well.

Meanwhile, toast cumin in a small dry skillet over medium heat, stirring, until fragrant, 1 to 2 minutes. Transfer to a large bowl. Add yogurt, tahini, oil, lemon juice, 1/2 teaspoon salt and pepper; whisk until smooth. Add broccoli, chickpeas, pomegranate seeds and the onion and toss to combine. Let stand 10 minutes. Season with the remaining 1/4 teaspoon salt and toss again.

Tips

To make ahead: Refrigerate for up to 1 day.

Article from: https://www.eatingwell.com/recipe/259682/broccoli-chickpea-pomegranate-salad/

Ingredient:

• ¾ cup chopped walnuts
• 1 cup lightly packed parsley leaves
• 2 cloves garlic, crushed and peeled
• ½ teaspoon plus 1/8 teaspoon salt
• ⅛ teaspoon ground pepper
• 2 tablespoons olive oil
• ⅓ cup grated Parmesan cheese
• 1 ½ cups shredded or sliced cooked skinless chicken breast (8 oz.)
• 6 ounces whole-wheat penne or fusilli pasta (1 3/4 cups)
• 8 ounces green beans, trimmed and halved crosswise (2 cups)
• 2 cups cauliflower florets (8 oz.)

Directions:

Bring a large pot of water to a boil.

Place walnuts in a small bowl and microwave on High until fragrant and lightly toasted, 2 to 2 1/2 minutes. (Alternatively, toast the walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes.) Transfer to a plate and let cool. Set 1/4 cup aside for topping.

Combine the remaining 1/2 cup walnuts, parsley, garlic, salt, and pepper in a food processor. Process until the nuts are ground. With the motor running, gradually add oil through the feed tube. Add Parmesan and pulse until mixed in. Scrape the pesto into a large bowl. Add chicken.

Meanwhile, cook pasta in the boiling water for 4 minutes. Add green beans and cauliflower; cover and cook until the pasta is al dente (almost tender) and the vegetables are tender, 5 to 7 minutes more. Before draining, scoop out 3/4 cup of the cooking water and stir it into the pesto-chicken mixture to warm it slightly. Drain the pasta and vegetables and add to the pesto-chicken mixture. Toss to coat well. Divide among 4 pasta bowls and top each serving with 1 Tbsp. of the reserved walnuts.

Article from: https://www.eatingwell.com/recipe/270567/chicken-vegetable-penne-with-parsley-walnut-pesto/

Ingredient:

• 1 medium serrano pepper, cut into thirds
• 4 large cloves garlic
• 1 2-inch piece fresh ginger, peeled and coarsely chopped
• 1 medium yellow onion, chopped (1-inch)
• 6 tablespoons canola oil or grapeseed oil
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• ½ teaspoon ground turmeric
• 2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can)
• ¾ teaspoon kosher salt
• 2 15-ounce cans chickpeas, rinsed
• 2 teaspoons garam masala
• Fresh cilantro for garnish

Directions:

Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.

Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.

Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro, if desired.

Article from: https://www.eatingwell.com/recipe/255186/chickpea-curry-chhole/

Ingredients:

• ⅓ cup prepared pesto
• 2 tablespoons balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 1 pound peeled and deveined large shrimp (16-20 count), patted dry
• 4 cups arugula
• 2 cups cooked quinoa
• 1 cup halved cherry tomatoes
• 1 avocado, diced

Directions:

Whisk pesto, vinegar, oil, salt and pepper in a large bowl. Remove 4 tablespoons of the mixture to a small bowl; set both bowls aside.

Heat a large cast-iron skillet over medium-high heat. Add shrimp and cook, stirring, until just cooked through with a slight char, 4 to 5 minutes. Remove to a plate.

Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls. Top with tomatoes, avocado and shrimp. Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.

Article from : https://www.eatingwell.com/recipe/274095/charred-shrimp-pesto-buddha-bowls/

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 2 leeks, white and light green parts only, cut into 1/4-inch rounds
• 1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
• 2 14-ounce cans reduced-sodium chicken broth
• 2 cups water
• 1 15-ounce can cannellini beans, rinsed
• 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Directions:

Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Article from: https://www.eatingwell.com/recipe/248881/chicken-white-bean-soup/

Ingredients:

• 1 ½ tablespoons extra-virgin olive oil
• ½ cup panko breadcrumbs, preferably whole-wheat
• 1 small clove garlic, minced
• 8 tablespoons grated Parmesan cheese, divided
• 3 tablespoons finely chopped fresh parsley
• 3 large egg yolks
• 1 large egg
• ½ teaspoon ground pepper
• ¼ teaspoon salt
• 1 (9 ounce) package fresh tagliatelle or linguine
• 8 cups baby spinach
• 1 cup peas (fresh or frozen)

Directions:

Put 10 cups of water in a large pot and bring to a boil over high heat.

Meanwhile, heat oil in a large skillet over medium-high heat. Add breadcrumbs and garlic; cook, stirring frequently, until toasted, about 2 minutes. Transfer to a small bowl and stir in 2 tablespoons Parmesan and parsley. Set aside.

Whisk the remaining 6 tablespoons Parmesan, egg yolks, egg, pepper and salt in a medium bowl.

Cook pasta in the boiling water, stirring occasionally, for 1 minute. Add spinach and peas and cook until the pasta is tender, about 1 minute more. Reserve 1/4 cup of the cooking water. Drain and place in a large bowl.

Slowly whisk the reserved cooking water into the egg mixture. Gradually add the mixture to the pasta, tossing with tongs to combine. Serve topped with the reserved breadcrumb mixture.

Article from: https://www.eatingwell.com/recipe/269786/easy-pea-spinach-carbonara/

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 cup chopped carrots
• 1 cup sliced fennel, fronds reserved for garnish
• ½ cup chopped onion
• 2 teaspoons minced garlic
• ½ teaspoon ground coriander
• ½ teaspoon salt
• 6 cups low-sodium vegetable broth
• 1 (15 ounce) can no-salt-added diced tomatoes with basil, garlic and oregano
• 1 small head green cabbage (1 1/2 lbs.), chopped
• 1 (15 ounce) can unsalted cannellini beans, rinsed
• 2 teaspoons sugar
• 1 teaspoon chopped fresh oregano
• Lemon zest for garnish

Directions:

Heat oil in a large heavy pot over medium-high heat. Add carrots, fennel and onion; cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic, coriander and salt; cook, stirring constantly, until fragrant, about 1 minute. Add broth and tomatoes; bring to a boil. Add cabbage; reduce heat to medium. Cook, stirring occasionally, until the cabbage is tender, 20 to 25 minutes.

Stir in beans, sugar and oregano; cook until the beans are heated through, about 3 minutes. Sprinkle with lemon zest and reserved fennel fronds, if desired; serve immediately.

Article from: https://www.eatingwell.com/recipe/277960/vegan-cabbage-soup/

Ingredients:

• 3 tablespoons extra-virgin olive oil, divided
• 6 medium cloves garlic, sliced, divided
• 1 pound spinach
• ¼ teaspoon salt plus 1/8 teaspoon, divided
• 1 ½ teaspoons lemon zest
• 1 tablespoon lemon juice
• 1 pound shrimp (21-30 count), peeled and deveined
• ¼ teaspoon crushed red pepper
• 1 tablespoon finely chopped fresh parsley

Directions:

Heat 1 tablespoon oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, 1 to 2 minutes. Add spinach and 1/4 teaspoon salt and toss to coat. Cook, stirring once or twice, until mostly wilted, 3 to 5 minutes. Remove from heat and stir in lemon juice. Transfer to a bowl and keep warm.

Increase heat to medium-high and add the remaining 2 tablespoons oil to the pot. Add the remaining garlic and cook until beginning to brown, 1 to 2 minutes. Add shrimp, crushed red pepper and the remaining 1/8 teaspoon salt; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes more. Serve the shrimp over the spinach, sprinkled with lemon zest and parsley.

Article from: https://www.eatingwell.com/recipe/269496/one-pot-garlicky-shrimp-spinach/

Ingredients:

• 8 ounces whole-wheat spaghetti
• 3 tablespoons toasted (dark) sesame oil
• 2 scallions, chopped
• 1 tablespoon minced garlic
• 2 teaspoons minced fresh ginger
• 1 teaspoon brown sugar
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons ketchup
• 8 ounces cooked boneless, skinless chicken breast, shredded
• 1 cup julienned carrots
• 1 cup sliced snap peas
• 3 tablespoons toasted sesame seeds

Directions:

Cook spaghetti in a pot of boiling water according to package directions. Drain, rinse and transfer to a large bowl.

Combine sesame oil, scallions, garlic, ginger and brown sugar in a small saucepan. Heat over medium heat until starting to sizzle. Cook for 15 seconds. Remove from heat and stir in soy sauce and ketchup. Add to the noodles along with chicken, carrots, snap peas and sesame seeds; gently toss to combine.

Tips

Make Ahead Tip: Refrigerate sauce and noodle mixture separately for up to 1 day; toss together before serving.

Article from: https://www.eatingwell.com/recipe/254642/classic-sesame-noodles-with-chicken/

Ingredients:

• 3 tablespoons olive oil, divided
• ½ large sweet onion, sliced
• 3 cups sliced cremini mushrooms
• 2 cloves garlic, sliced
• 4 cups chopped kale
• 1 medium tomato, diced
• 2 teaspoons Mediterranean Herb Mix (see Associated Recipes), divided
• 1 tablespoon lemon juice
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 4 (4 ounce) cod, sole, or tilapia fillets
• Chopped fresh parsley, for garnish

Directions:

Heat 1 Tbsp. oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes. Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown, 4 to 6 minutes. Add kale, tomato, and 1 tsp. herb mix. Cook, stirring occasionally, until the kale is wilted and the mushrooms are tender, 5 to 7 minutes. Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm.

Sprinkle fish with the remaining 1 tsp. herb mix and 1/4 tsp. each salt and pepper. Heat the remaining 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Add the fish and cook until the flesh is opaque, 2 to 4 minutes per side, depending on thickness. Transfer the fish to 4 plates or a serving platter. Top and surround the fish with the vegetables; sprinkle with parsley, if desired.

Article from: https://www.eatingwell.com/recipe/279113/herby-fish-with-wilted-greens-mushrooms/

Ingredients:

• 10 ounces skinless, boneless chicken breast, cut into 1-inch pieces
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• 1 tablespoon olive oil
• ¾ cup coarsely chopped green sweet pepper (1 medium)
• ½ cup chopped onion (1 medium)
• 2 cloves garlic, minced
• 1 (15 ounce) can no-salt added red beans, rinsed and drained
• 1 container ready-to-serve cooked brown rice, such as Minute ® brand
• ½ teaspoon ground cumin
• ¼ cup reduced-sodium chicken broth
• ¼ teaspoon cayenne pepper
• Lime wedges
• 1 pinch Cayenne pepper

Directions:

Sprinkle chicken with salt and black pepper. In a large skillet, heat oil over medium-high heat. Add chicken, sweet pepper, onion and garlic; cook and stir for 8 to 10 minutes or until chicken is no longer pink and vegetables are tender.

Stir beans, rice, broth, cumin and the 1/4 teaspoon cayenne pepper into chicken mixture in skillet. Heat through. Serve with lime wedges. If desired, sprinkle with additional cayenne pepper.

Article from: https://www.eatingwell.com/recipe/262999/red-beans-and-rice-with-chicken/

Ingredients:

• 2 tablespoons olive oil
• 12 ounces baby potatoes, thinly sliced
• 4 cups thinly sliced vegetables, such as mushrooms, bell peppers, and/or zucchini (14 oz.)
• 3 scallions, thinly sliced, green and white parts separated
• 1 teaspoon minced fresh herbs, such as rosemary or thyme
• 6 large eggs (or 4 large eggs plus 4 egg whites), lightly beaten
• 2 cups packed leafy greens, such as baby spinach or baby kale (2 oz.)
• ½ teaspoon salt

Directions:

Heat oil in a large cast-iron or nonstick skillet over medium heat. Add potatoes; cover and cook, stirring several times, until they begin to soften, about 8 minutes.

Add sliced vegetables and scallion whites; cook uncovered, stirring occasionally, until the vegetables are tender and lightly browned, 8 to 10 minutes. Stir in herbs. Move the vegetable mixture to the perimeter of the pan.

Reduce heat to medium-low. Add eggs and scallion greens to the center of the pan. Cook, stirring, until the eggs are softly scrambled, about 2 minutes.

Stir leafy greens into the eggs. Remove from heat and stir to combine well. Stir in salt.

Article from: https://www.eatingwell.com/recipe/273189/summer-skillet-vegetable-egg-scramble/

Ingredients:

• 1 cup roasted root vegetables (see associated recipe)
• ½ cup cooked or canned black beans, rinsed
• 2 teaspoons extra-virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ teaspoon ground coriander
• ¼ teaspoon kosher salt
• ¼ teaspoon ground pepper
• 4 corn tortillas, lightly toasted or warmed
• ½ avocado, cut into 8 slices
• 1 lime, cut into wedges
• Chopped fresh cilantro & salsa for garnis

Directions:

Combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt and pepper in a saucepan. Cover and cook over medium-low heat until heated through, 6 to 8 minutes.

Divide the mixture among the tortillas. Top with avocado. Serve with lime wedges. Garnish with cilantro and/or salsa, if desired.

Article from: https://www.eatingwell.com/recipe/257722/roasted-vegetable-black-bean-tacos/

Ingredients:

• 8 ounces whole-wheat pasta
• 5 tablespoons extra-virgin olive oil
• 5 cloves garlic, chopped
• 1 teaspoon anchovy paste
• ¼ teaspoon crushed red pepper
• Zest and juice of 1 lemon
• 1 1/2 cups flaked cooked salmon (see Associated Recipes)
• 3 tablespoons chopped fresh parsley
• ¼ teaspoon salt
• 2 tablespoons whole-wheat breadcrumbs, toasted

Directions:

Cook pasta according to package directions. Drain, reserving 1/2 cup cooking water.

Combine oil, garlic, anchovy paste, crushed red pepper, lemon zest and lemon juice in a large skillet. Heat over medium-high heat until sizzling, about 3 minutes. Add the reserved water, the pasta, salmon, parsley and salt. Cook, stirring, until the sauce coats the pasta, about 2 minutes. Serve topped with breadcrumbs.

Article from: https://www.eatingwell.com/recipe/276373/lemon-garlic-pasta-with-salmon/