Ten

Mediterranean
diet for
breakfast, lunch
and dinner
 Table of contents
Grilled Chicken with Red Pepper-
Pecan Romesco Sauce

Skillet Eggs with Tomatillos &

Spinach

Kale & Lentil Stew with Mashed

Potatoes

Rainbow Frittata

Sichuan Ramen Cup of Noodles with

Cabbage & Tofu

Edamame Hummus Wrap

Salmon Rice Bowl

Roasted Veggie & Hummus Pita

Pockets
"Egg in a Hole" Peppers with Avocado
Salsa

Swordfish with Olives, Capers &

Tomatoes over Polenta
 01
Grilled Chicken with Red
Pepper-Pecan Romesco
Sauce
We added roasted red peppers
for a little sweetness to this
romesco sauce, a traditional
roasted tomato sauce that
comes from the Catalonian
region of Spain. Here, we scorch
the peppers and tomato on the
grill alongside the chicken to
keep things simple.
 Ingredients
2 medium red bell peppers
1 medium tomato
1 pound chicken cutlets
¾ teaspoon salt, divided
 ½ teaspoon ground pepper,
divided
½ cup chopped pecans,
toasted
1 clove garlic
2 tablespoons extra-virgin
olive oil
1 tablespoon red-wine vinegar
¼ teaspoon crushed red
pepper
Chopped scallions for garnish

Directions
Step 1
Preheat grill to medium-high. Grill bell
peppers and tomato, turning
occasionally, until blistered all over and
charred in spots, 12 to 15 minutes.
Transfer to a plate and let rest
until cool enough to handle, about
5 minutes.

Step 2
Meanwhile, sprinkle chicken
with 1/4 teaspoon each salt and
pepper. Grill the chicken,
flipping occasionally, until an
instant-read thermometer
inserted in the thickest part
registers 165 degrees F, 6 to 8
minutes total. Transfer to a
plate, tent with foil and let rest
for 10 minutes.
Step 3
Remove and discard skin and
seeds from the peppers and
tomato. Place the peppers and
tomato in a blender and add
pecans, garlic, oil, vinegar,
crushed red pepper and the
remaining 1/2 teaspoon salt
and 1/4 teaspoon pepper.
Puree on high until well
combined, about 1 minute.
Serve the chicken with the
sauce and topped with
scallions, if desired.
 Nutritional facts
(Per serving)
308 Calories
20g Fat
8g Carbs
25g Protein
 02
Skillet Eggs with
Tomatillos & Spinach

This healthy skillet recipe

features eggs cooked in a
mixture of spinach, herbs
and tomatillos. Garnish with
a touch of harissa—a fiery
chile paste—and dip some
toasted whole-grain country
bread into the jammy yolks.
 Ingredients
2 tablespoons extra-virgin olive oil
1 cup sliced spring onions or scallions
2 cloves garlic, finely chopped
1 jalapeño or serrano pepper, finely chopped
1 teaspoon ground cumin
8 ounces tomatillos or green tomatoes,
chopped
8 cups chopped mature spinach
¼ cup water
½ cup chopped flat-leaf parsley
¼ cup chopped fresh cilantro
¼ cup chopped fresh mint
¼ teaspoon salt
4 large eggs
¼ cup crumbled feta cheese
Cracked pepper & harissa for garnish
 Directions
Step 1
Heat oil in a medium skillet over
medium heat. Add spring onions
(or scallions) and cook, stirring
occasionally, until tender but not
brown, 1 to 2 minutes. Add garlic,
jalapeño (or serrano) and cumin;
cook, stirring, until fragrant,
about 30 seconds. Stir in
tomatillos (or green tomatoes)
and cook, stirring occasionally,
until starting to break down,
about 5 minutes.
 Add spinach and water; cook,
stirring, until wilted, about 1
minute. Stir in parsley, cilantro,
mint and salt.
Step 2
Crack eggs over the
vegetables. Cover and cook
over medium-low heat until the
whites are set, 3 to 5 minutes.
Remove from heat and sprinkle
with feta; cover and let stand
for 2 minutes. Garnish with
cracked pepper and harissa, if
desired.
 Nutritional facts
(Per serving)

210 Calories
15g Fat
10g Carbs
11g Protein
 03
Kale & Lentil Stew with
Mashed Potatoes

Fire-roasted tomatoes
add slightly smoky flavor
to red lentils. The
addition of mashed
potatoes gives this an
upside-down shepherd's
pie feel.
 Ingredients
1 ½ pounds russet potatoes, peeled and cut
into 1 1/2-inch chunks
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
¾ teaspoon salt, divided
¾ teaspoon ground pepper, divided
3 cups low-sodium vegetable or chicken
broth
1 (15 ounce) can low-sodium fire-roasted
diced tomatoes
¾ cup red lentils, rinsed
4 ounces baby kale (5 cups)
½ cup whole milk
2 tablespoons butter
⅓ cup grated Parmesan cheese
 Directions
Step 1
Bring 1 inch of water to a boil in a
large pot fitted with a steamer
basket. Add potatoes, cover and
cook until tender, 10 to 15
minutes.
Step 2
Meanwhile, heat oil in a large pot
over medium-high heat. Add onion
and cook, stirring often, until
softened, 3 to 5 minutes. Stir in
garlic and 1/2 teaspoon each salt
and pepper; cook until fragrant,
about 30 seconds.
 Add broth, tomatoes and lentils
and bring to a simmer over high
heat. Adjust heat to maintain a
simmer, cover and cook until the
lentils are tender, 15 to 20
minutes. Stir in kale. Remove
from heat and cover to keep
warm.
Step 3

Drain the potatoes and return

them to the pot; add milk, butter
and the remaining 1/4 teaspoon
each pepper and salt. Mash to
desired consistency. Stir in
Parmesan.
Step 4
Serve the stew over the mashed
potatoes.

Tips
To make ahead: Refrigerate stew
(Step 2) for up 3 days.

Nutritional facts
(per serving)

458 Calories
13g Fat
68g Carbs
18g Protein
 04
Rainbow Frittata

This delicious frittata is

loaded with heart-healthy,
omega-3 enriched eggs and a
medley of colorful
vegetables. Start cooking the
vegetables on the stove and
finish them up in the oven
with the egg mixture. To
serve, top with avocado
slices, grape tomatoes and a
touch of sriracha.
Ingredients
Nonstick cooking spray
¼ cup 1/2-inch pieces sweet potato
¼ cup 1/2-inch pieces yellow sweet
pepper
¼ cup coarsely chopped fresh broccoli
8 omega-3 enriched eggs
1 teaspoon snipped fresh basil
½ teaspoon snipped fresh thyme
⅛ teaspoon salt
⅛ teaspoon cracked black pepper
1 avocado, halved, seeded, peeled and
thinly sliced
5 ½ cups grape or cherry tomatoes,
halved
Sriracha sauce
 Directions
Step 1
Preheat oven to 350 F. Coat an
ovenproof 10-inch nonstick skillet
with cooking spray. Add sweet
potato, sweet pepper and
broccoli; cook and stir over
medium 5 to 7 minutes or until
tender.
Step 2
In a medium bowl whisk together
eggs, basil, thyme, salt and black
pepper. Pour mixture over
vegetables in skillet.
 Cook, without stirring, until
mixture begins to set on bottom
and around edges. Using a
spatula, lift egg mixture so
uncooked portion flows
underneath.

Step 3
Transfer skillet to oven; cook 5
minutes or until egg mixture is
set. Remove from oven. Let
stand 2 minutes. Top servings
with avocado and tomatoes.
Drizzle with sriracha.
 Nutritional facts
(per serving)

219 Calories
15g Fat
8g Carbs
14g Protein
 05
Sichuan Ramen Cup of
Noodles with Cabbage &
Tofu
The Sichuan province in the
southwestern corner of China is
known for its fiery dishes. Here,
the richness of tahini tempers
the spicy chile paste in this cup-
of-noodles-style mason jar soup
recipe. This vegan cup soup is
packed with 19 grams of protein
to keep you satisfied until your
next meal.
 You can grind the Sichuan
peppercorns in a spice
grinder or mortar and pestle,
or crush them with the
bottom of a heavy skillet.
Ingredients
6 teaspoons Sichuan chile-bean sauce
(toban djan) or chile-garlic sauce
6 teaspoons tahini
1 ½ teaspoons reduced-sodium vegetable
bouillon paste (see Tip)
1 ½ teaspoons Chinese rice wine
1 ½ teaspoons packed light brown sugar
¾ teaspoon black vinegar (see Tip)
3 cups shredded napa cabbage
9 ounces extra-firm tofu, cut into 1/2-inch
cubes (about 1 1/2 heaping cups)
¾ teaspoon Sichuan peppercorns, coarsely
ground
1 ½ cups cooked black or brown rice ramen
noodles (see Tip)
 1 ½ teaspoons toasted sesame seeds
3 cups very hot water, divided

Directions
Step 1
Add 2 teaspoons each chile-
bean sauce (or chile-garlic
sauce) and tahini, 1/2 teaspoon
each bouillon paste, rice wine
and brown sugar and 1/4
teaspoon vinegar to each of
three 1 1/2-pint canning jars.
Layer 1 cup cabbage, 3 ounces
tofu (about 1/2 cup), 1/4
teaspoon ground peppercorns
 and 1/2 cup ramen noodles into
each jar. Top each with 1/2
teaspoon sesame seeds. Cover
and refrigerate for up to 3 days.
Step 2
To prepare each jar: Add 1 cup
very hot water to the jar,
cover and shake until the
seasonings are dissolved.
Uncover and microwave on
High in 1-minute increments
until steaming hot, 2 to 3
minutes. Stir well. Let stand a
few minutes before eating.
Tips
Great for flavoring soups, stews
and sauces, bouillon paste has a
spoonable consistency that
makes it easy to portion just the
amount you need. To keep
sodium in check, opt for
reduced-sodium offerings.

For 1 1/2 cups cooked noodles,

start with 3 to 4 ounces dry. Boil
the noodles about 1 minute less
than the package directions so
they are slightly underdone.
Drain and rinse well with cold
water before assembling in jars.

Black vinegar--or ching-kiang

vinegar--adds a rich, smoky
flavor to many Chinese dishes.
Look for it in Asian markets and
specialty food shops. Balsamic,
sherry or white vinegars can be
used as substitutes.

To make ahead: Prepare through

Step 1. Refrigerate covered jars
for up to 3 days.
 Equipment
Three 1 1/2-pint wide-mouth
canning jars

Nutritional facts
(Per serving)
396 Calories
12g Fat
61g Carbs
19g Protein
 06
Edamame Hummus Wrap

Made with protein-rich

edamame instead of
chickpeas, this easy
hummus recipe is the
perfect vegetarian filling for
a grab-and-go wrap. Or
double the recipe and use
the hummus for a healthy
snack with cut-up
vegetables.
Ingredients
12 ounces frozen shelled edamame (about 2 1/4
cups), thawed
4 tablespoons lemon juice, divided
3 tablespoons extra-virgin olive oil, divided
2 tablespoons tahini
1 large clove garlic, chopped
 ½ teaspoon ground cumin
¾ teaspoon ground pepper, divided
½ teaspoon salt
2 cups very thinly sliced green cabbage
½ cup sliced orange bell pepper
1 scallion, thinly sliced
¼ cup chopped fresh parsley
4 8- to 9-inch spinach or whole-wheat
tortillas

Directions
Step 1
Combine edamame, 3 tablespoons
lemon juice, 2 tablespoons oil,
tahini, garlic, cumin, 1/2 teaspoon
pepper and salt in a food processor.
Pulse until fairly smooth.
Step 2
Whisk the remaining 1
tablespoon each lemon juice and
oil with the remaining 1/4
teaspoon pepper in a medium
bowl. Add cabbage, bell pepper,
scallion and parsley; toss to
coat. Spread about 1/2 cup of
the edamame hummus across
the lower third of each tortilla
and top with about 1/2 cup of
the cabbage mixture. Roll closed.
Cut in half to serve, if desired.
 Tips
Refrigerate hummus (Step 1) for up
to 3 days.
Keeping the filling inside a wrap or
burrito can be a challenge,
especially if you're on the go.
That's why we recommend
wrapping your burrito in foil so
you can pick it up and eat it
without losing the filling, peeling
back the foil as you go.
 Nutritional facts
(per serving)
339 Calories
20g Fat
35g Carbs
15g Protein
 07
Salmon Rice Bowl
This tasty bowl makes for a
satisfying lunch or dinner. With
a handful of healthy ingredients,
like instant brown rice, heart-
healthy salmon and lots of
crunchy veggies, you'll have a
filling and flavorful meal in just
25 minutes. Looking to cut down
on carbs? Try swapping in riced
cauliflower in place of the
brown rice.
 Ingredients
4 ounces salmon, preferably wild
1 teaspoon avocado oil
⅛ teaspoon kosher salt
1 cup instant brown rice
1 cup water
2 tablespoons mayonnaise
1 ½ teaspoons Sriracha
1 ½ teaspoons 50%-less-sodium tamari
1 teaspoon mirin
½ teaspoon freshly grated ginger
¼ teaspoon crushed red pepper
⅛ teaspoon kosher salt
½ ripe avocado, chopped
½ cup chopped cucumber
¼ cup spicy kimchi
12 (4 inch) sheets nori (roasted seaweed)
 Directions
Step 1
Preheat oven to 400ºF. Line a
small rimmed baking sheet with
foil. Place salmon on the prepared
pan. Drizzle with oil; season with
salt. Bake until the salmon flakes
easily with a fork, 8 to 10 minutes.
Step 2
Meanwhile, combine rice and
water in a small saucepan; cook
according to package
directions. Mix mayonnaise and
Sriracha in a small bowl;
set aside. Whisk tamari, mirin,
ginger, crushed red pepper
and salt in another small
bowl; set aside.
Step 3
Divide the rice between 2 bowls.
Top with salmon, avocado,
cucumber and kimchi. Drizzle
with the tamari mixture and the
mayonnaise mixture. Mix the
bowls, if desired, and serve with
nori.
 Nutritional facts
(per serving)

481 Calories
25g Fat
47g Carbs
18g Protein
 08
Roasted Veggie &
Hummus Pita Pockets

These satisfying and tasty

pita-pocket sandwiches are
packed with roasted veggies
and greens. A spread of
hummus adds creaminess
and keeps everything from
falling out.
 Ingredients
1 6 1/2- inch whole-wheat pita
bread
4 tablespoons hummus
½ cup mixed salad greens
½ cup Sheet-Pan Roasted Root
Vegetables, roughly chopped
 1 tablespoon crumbled feta cheese

Directions
Step 1
Cut pita bread in half. Spread 2
tablespoons hummus inside each
half of the pita pocket.
Step 2
Stuff each pita pocket with
greens, roasted vegetables and
feta.
To make ahead
Assemble recipe, cover and store
in the refrigerator for up to 1 day.
If storing for more than 1 day,
refrigerate mixed greens
separately and add them right
before serving.
Nutritional facts
(per serving)

357 Calories
12g Fat
54g Carbs
14g Protein
 09
Egg in a Hole" Peppers
with Avocado Salsa

Colorful bell pepper rings

stand in for bread in this
healthy version of egg in a
hole. Cook an egg inside the
peppers and top with a
vibrant avocado salsa for a
cheerful breakfast.
 Ingredients
2 bell peppers, any color
1 avocado, diced
½ cup diced red onion
1 jalapeño pepper, minced
½ cup chopped fresh cilantro, plus more for garnish
2 tomatoes, seeded and diced
Juice of 1 lime
¾ teaspoon salt, divided
2 teaspoons olive oil, divided
8 large eggs
¼ teaspoon ground pepper, divided

Directions
Step 1
Slice tops and bottoms off bell
peppers and finely dice. Remove
and discard seeds and membranes.
Slice each pepper into four 1/2-
inch-thick rings.
Step 2
Combine the diced pepper with
avocado, onion, jalapeño,
cilantro, tomatoes, lime juice,
and 1/2 teaspoon salt in a
medium bowl.
Step 3
Heat 1 teaspoon oil in a large
nonstick skillet over medium
heat. Add 4 bell pepper rings,
then crack 1 egg into the middle
of each ring. Season with 1/8
teaspoon each salt and pepper.
 Cook until the whites are mostly
set but the yolks are still runny, 2
to 3 minutes. Gently flip and
cook 1 minute more for runny
yolks, 1 1/2 to 2 minutes more for
firmer yolks. Transfer to serving
plates and repeat with the
remaining pepper rings and eggs.
Step 4
Serve with the avocado salsa
and garnish with additional
cilantro, if desired.
 Nutritional facts
(per serving)

285 Calories
20g Fat
14g Carbs
15g Protein
 10
Swordfish with Olives,
Capers & Tomatoes over
Polenta
Dive deliciously into the
Mediterranean diet with this healthy
fish recipe, which takes its inspiration
from southern Italy. In Sicily and
Calabria, the ghiotta style of cooking
involves simmering fish or meat with
celery, olives, capers, basil and
tomatoes. Serve the fish and sauce
over creamy polenta for an easy
dinner recipe that requires just 20
minutes of active prep time.
Ingredients
2 ½ cups water
½ teaspoon salt, divided
½ cup coarse or regular yellow cornmeal or
polenta
1 tablespoon extra-virgin olive oil
4 medium stalks celery, diced
 2 cloves garlic, minced
1 (15 ounce) can no-salt-added diced tomatoes
¼ cup green olives, such as Sicilian colossal or
Cerignola, rinsed, pitted and coarsely chopped
3 tablespoons chopped fresh basil
1 tablespoon capers, rinsed
⅛ teaspoon ground pepper
Pinch of crushed red pepper
1 pound swordfish, cut into 4 steaks
Fresh basil for garnish

Directions
Step 1
Bring 2 cups water to a boil in a
medium saucepan over high heat.
Add 1/4 tsp. salt. Slowly pour in
cornmeal (or polenta)
in a gentle stream, stirring rapidly
with a whisk or wooden spoon to
avoid lumps. Cook, stirring, until
the mixture starts to thicken,
about 3 minutes.
Step 2
Reduce heat to a low simmer.
Cook, stirring every 5 minutes,
until the polenta easily comes
away from the sides of the pan,
20 to 25 minutes. While stirring,
crush any lumps against the side
of the pan. If the polenta
becomes too thick to stir, add
1/2 cup water.
 The final texture should be
similar to a thick porridge.
Remove from heat and cover to
keep warm.
Step 3
Meanwhile, heat oil in a large
skillet over medium heat. Add
celery; cook, stirring occasionally,
until tender, about 5 minutes. Add
garlic; cook until aromatic but not
browned, 30 seconds. Stir in
tomatoes, olives, basil, capers,
ground pepper, crushed red
pepper, and the remaining 1/4 tsp.
salt. Cover, reduce heat to low,
and simmer for 5 minutes.
Step 4
Place swordfish steaks in the
simmering sauce. Cover and
cook until the fish is cooked
through, 10 to 15 minutes.
Step 5
To serve, spoon the polenta
onto a large serving platter.
Arrange the fish over the
polenta, top with the sauce,
and garnish with fresh basil, if
desired.
 Tips
To make ahead: Refrigerate
polenta (Steps 1-2) for up to 1
week. To reheat, combine with
1/2 cup water in a saucepan over
medium heat, stirring
occasionally.
Nutritional facts
(per serving)
276 Calories
12g Fat
19g Carbs
22g Protein
 Summary
The Mediterranean Diet
emphasizes plant-based foods
and healthy fats. You eat mostly
veggies, fruits and whole grains.
Extra virgin olive oil is the main
source of fat. The Mediterranean
Diet can lower your risk of
cardiovascular disease and many
other chronic conditions. A
dietitian can help you customize
the diet to suit your needs.