One-Skillet Mediterranean Diet Dinners (Weekly Plan & Shopping List!)
Recipes that deliver delicious flavors along with the health benefits of the Mediterranean diet.
Reviewed by Dietitian Jessica Ball, M.S., RD
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Cooking a delicious and nutritious dinner doesn’t have to mean a pile of dirty dishes to be cleaned up afterward. Enter these recipes made all in one skillet. This week’s flavorful meals not only keep things simple but will help you incorporate the principles of the Mediterranean diet with ease.
Your Meal Plan
Eating healthfully shouldn’t be restrictive. Unlike fad diets, healthy eating patterns that are sustainable in the long run, such as the Mediterranean diet, make room for all foods. Often cited as one of the most nutritious diets, the Mediterranean diet encourages you to eat lots of fruits and vegetables, lean proteins, whole grains and unsaturated fats.
Sunday’s Chicken Enchilada Skillet Casserole is an example of how the principles of the Mediterranean diet can be applied to different cuisines and preferences. Making enchiladas always reminds me of my grandma. I grew up in Mexico, and it was one of the things she often made, especially on one of my brothers’ birthdays (it’s his favorite dish!). It features my favorite whole grain, corn tortillas, which are a great source of fiber, vitamins and minerals. Plus, this recipe is packed with veggies, including corn, bell peppers, onion, spinach and tomatoes. It uses store-bought salsa and shredded cooked chicken—which I usually have in my freezer—to make things even easier. And layering all of the ingredients in one skillet rather than rolling individual enchiladas gets it on the table fast.
Sunday: Chicken Enchilada Skillet Casserole
Monday: Baked Frittata with Butternut Squash, Kale & Sage
Tuesday: One-Skillet Chicken Paprikash with Mushrooms & Onions paired with whole-wheat sourdough bread
Wednesday: One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous
Thursday: Southern Beefy Skillet over a bed of quinoa
Friday: Italian-Style Turkey & Penne Skillet with a side of steamed broccoli
Something Sweet
This delicious, nutty bar combines some of my favorite ingredients—chocolate and peanut butter—and makes for the best afternoon snack to pack to work and pair with my decaf latte. And thanks to the oats, dates and peanuts, there's a nice fiber boost, too.
Get the Recipe: Chocolate-Peanut Butter Energy Bars
What’s Inspiring Me This Week
Getty Images
Nowadays, it feels like prolonged sitting has dominated my daily routine. And although I try to stand up and move for a couple of minutes every hour or so during my day, the truth is that doesn’t always happen. However, a recent study has got me more motivated to do it more often. According to a study published in JAMA, sitting more than 10 hours per day may significantly increase the risk of dementia—up to 63%. So I invite you to stand up and start moving!
Read the original article on Eating Well.
