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25 Heart-Healthy Mediterranean Recipes

Registered dietitian Wendy Jo Peterson prescribes meals like these better-for-you Mediterranean recipes to her clients. To round out any Mediterranean meal, pair it with lean proteins, nuts, olive oil, beans and extra vegetables.

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Mediterranean Shrimp Orzo Salad

Mediterranean Shrimp Orzo Salad

This pretty crowd-pleaser always stands out on the buffet table. With plenty of shrimp, artichoke hearts, olives, peppers and a host of herbs, it's a tasty change of pace from pasta salads. I serve it with a from-scratch vinaigrette. —Ginger Johnson, Pottstown, Pennsylvania
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Mediterranean Chicken Orzo Soup

My husband is Greek, so I'm always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
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Mediterranean Spinach & Beans

If you want to make this dish vegetarian, use soy sauce instead of Worcestershire. I like this skillet meal served warm or cold. —Becky Cuba, Spotsylvania, Virginia
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Chicken Piccata with Lemon Sauce

Once you've tried this tangy, yet delicate lemon chicken piccata, you won't hesitate to make it for company. Seasoned with parmesan and parsley, the chicken cooks up golden brown, then is drizzled with a light lemon sauce. —Susan Pursell, Fountain Valley, California
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Mediterranean Pork and Orzo

On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
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Mediterranean Chicken

As special as it is simple to prepare, this flavorful skillet creation is dressed in tomatoes, olives and capers. It’s a knockout main dish at my house. —Mary Relyea, Canastota, New York
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Mediterranean Turkey Potpies

Your clan will love these wonderful, stick-to-the-ribs potpies with a Mediterranean twist. I always use the leftovers from our big holiday turkey to prepare this recipe. I think my family enjoys the potpies more than the original feast! —Marie Rizzio, Interlochen, Michigan
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Mediterranean Bulgur Salad

Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Feta Asparagus Frittata

Asparagus and feta cheese come together to make this frittata extra special. Perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
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Mediterranean Eggplant Dip

I love Mediterranean food, and the flavors in this dip are so vibrant. We make our own mini sandwiches once this platter is complete. —Stacy Mullens, Gresham, Oregon
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Mediterranean Orzo Chicken Salad

On hot days, I pull out this recipe for a cool supper. The lemon dressing is so refreshing. If you have it, used grilled chicken. —Susan Kieboam, Streetsboro, Ohio
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Caprese Salad Kabobs

Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California
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Mediterranean Bulgur Bowl

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
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Mediterranean Romaine Salad

This salad is my standard—I always make sure I have the ingredients on hand so I can whip up this easy salad anytime. —Trisha Kruse, Eagle, Idaho
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Mediterranean Stuffed Chicken Breasts

In my first apartment, I started cooking chicken with feta and sundried tomatoes. Now I serve it with rice pilaf and a salad. —Amanda Rochette, Watertown, Massachusetts
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Mediterranean Shrimp Linguine

This picture-perfect linguine is a feast for the eyes and, with a hint of heat, a treat for the palate. —Megan Hidalgo, Quarryville, Pennsylvania
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Mediterranean Rack of Lamb

Mediterranean Rack of Lamb

It’s elegant. It’s special. And it will have your guests thinking you went all out. They don’t have to know how simple it is. —Susan Nilsson, Sterling, Virginia
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Mini Spinach Frittatas

People can't get enough of these pop-in-your-mouth mini frittatas. They're a cinch to make, freeze well and the recipe easily doubles for a crowd. —Nancy Statkevicus, Tucson, Arizona
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Marvelous Mediterranean Vegetables

With so many barbecues in the summer, I created this simple, tasty dish to complement any entree. I like to prepare it earlier in the day and let it marinate, then I just throw it on the grill.—Cathy Godberson, Oakville, Ontario
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Orzo-Stuffed Peppers

Packed with orzo, Italian sausage and summer flavors, these stuffed peppers make a fun, fast-fixing meal. Get colorful with green, orange, red or yellow peppers. Use more or less pepper flakes to adjust the level of heat to your liking! —Kelly Evans, Kalamazoo, Michigan
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Shrimp & Cod Stew in Tomato-Saffron Broth

I love coming inside on a cold day and smelling this comforting seafood stew simmering in the kitchen. —Lydia Becker, Kansas City, Missouri
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Greek-Style Lemon-Garlic Chicken

I love celebrating my Greek heritage with this super simple and scrumptious Sunday dinner idea. Prep time is a breeze and the ingredient list is relatively short for such a flavorful one-dish meal. Each time I make this I'm transported back to my ya-ya, who gave me the special honor of squeezing the lemons! —Lisa Renshaw, Kansas City, Missouri
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Mediterranean Chickpeas

Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
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Mediterranean Tuna Salad

In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. —Renee Nash, Snoqualmie, Washington
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Mediterranean Shrimp Skillet for Two

“Tender shrimp, fresh spinach and minced basil combine with tangy lemon and feta cheese to give this wonderful pasta toss a unique flavor. It's a delicious, fast dinner for one or two."—Heidi Farnworth, Riverton, Utah

Wendy Jo Peterson, MS, RDN
As a registered dietitian Wendy Jo touches on the science and facts behind food, but as a gardener and world traveler she savors the classical dishes our great-grandmothers once made. When she’s not in her kitchen, you can find her and her family exploring the US in their campervan, Olaf!

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