Eating healthy for weight loss doesn’t have to be tasteless. There are many tasty dishes that you can make and still lose weight at the same time.
To help you lose weight, we have selected three of our favorite Mediterranean dishes to start a Mediterranean diet.
The Mediterranean diet is very simple, and is based on the traditional cuisine of Greece, Italy and other countries bordering the Mediterranean Sea.
According to the Mayo Clinic, plant foods such as whole grains, legumes, vegetables, fruits, nuts, seeds, herbs and spices form the foundation of this eating plan.
Fish, seafood, dairy, and poultry can be eaten in moderation, while red meat and sweets should be saved for special occasions.
See also: 5 reasons you should follow the Mediterranean diet
Three Mediterranean diet recipes to try:
Mediterranean Quinoa Salad
ingredient
- 2 cups of water
- 2 boxes of chicken broth
- 1 clove of garlic, crushed
- 1 cup raw quinoa
- 2 large cooked chicken breasts – cut into bite-sized pieces
- 1 large red onion, diced
- 1 large green bell pepper, diced
- ½ cup chopped kalamata olives
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh chives
- ½ teaspoon of salt
- ⅔ cup fresh lemon juice
- 1 teaspoon balsamic vinegar
- ¼ cup olive oil
Method
- Pour the water, bouillon cubes, and garlic into the pot.
- Stir in the quinoa, reduce the heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 15 to 20 minutes. Discard the garlic cloves and scrape the quinoa into a large bowl.
- Gently stir the chicken, onion, pepper, olives, feta cheese, parsley, chives, and salt into the quinoa.
- Drizzle with lemon juice, balsamic vinegar, and olive oil. Stir until smooth.
- Serve warm or refrigerate and serve cold.
Easy Mediterranean Grilled Chicken Breast
ingredient
- 2 (be a skinless, boneless chicken
- Salt and freshly ground black pepper
- ¼ cup olive oil
- ¼ cup freshly squeezed lemon juice
- 1 clove of garlic, chopped
- ½ teaspoon dried oregano, or more to taste
- ¼ teaspoon dried thyme, or more to taste
Method
- Season the chicken with salt and pepper on all sides and put it in a bowl or a closed container.
- Combine the olive oil, lemon juice, garlic, oregano, and thyme in a small bowl and pour the marinade over the chicken breasts. Marinate for 10 minutes at room temperature.
- Preheat the oven to 200 ° C. Set one oven rack about 6 inches from the heat source.
- Place the chicken breasts in a baking dish and pour the marinade over them.
- Bake the chicken on the middle rack of the preheated oven until it is no longer pink in the center and the juices run clear, 35 to 45 minutes, depending on thickness. Move the baking dish to the top rack and roast the chicken until browned, about 5 minutes.
See also: One pot Greek chicken and lemon rice
Zucchini and Greek baked potatoes
ingredient
- 1 kg potatoes, peeled and thinly sliced
- 4 large zucchini, thinly sliced
- 4 small red onions, thinly sliced
- 6 ripe tomatoes, pureed
- ½ cup olive oil
- 2 tablespoons chopped fresh parsley (Optional)
- sea salt and freshly ground black pepper to taste
Method
- Preheat the oven to 200°C.
- Spread the potatoes, zucchini, and red onion in a larger baking dish. Cover with pureed tomatoes, olive oil, and parsley; season liberally with salt and pepper. All ingredients are mixed so that the vegetables are evenly coated.
- Bake in preheated oven for 1 hour. Stir, then continue to roast until the vegetables are tender and the moisture has evaporated, about 30 minutes more.
- Remove from oven and cool slightly before serving, or serve at room temperature.
*These recipes are found at www.allrecipes.com