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Mediterranean Recipes

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From the SparkRecipes Kitchen


Very Good 4.1/5
(107 ratings)
Mediterranean Chicken with Orzo
Mediterranean Chicken with Orzo

Parsley and capers add flavor to this veggie-packed, heart-healthy dish. Submitted by: CHEF_MEG

CALORIES: 337.7  |  FAT: 4.1g  |  PROTEIN: 34g  |  CARBS: 39.3g  |  FIBER: 3.4g

Very Good 4.3/5
(32 ratings)
Simple Mediterranean Vegetable Stew
Simple Mediterranean Vegetable Stew

Caponata is a Mediterranean vegetable stew. Eat it as is, or atop toasted whole-wheat bread or pasta. Submitted by: CHEF_MEG

CALORIES: 76.1  |  FAT: 1.4g  |  PROTEIN: 2.3g  |  CARBS: 15.9g  |  FIBER: 5.4g

Very Good 4.2/5
(14 ratings)
Mediterranean Chicken Soup
Mediterranean Chicken Soup

This homemade soup is ready in 20 minutes but tastes like it cooked all day. We won't tell if you don't!Submitted by: SPARK_RECIPES

CALORIES: 196.3  |  FAT: 6g  |  PROTEIN: 22.6g  |  CARBS: 11.9g  |  FIBER: 2.5g


Member Recipes for Mediterranean


Very Good 4.1/5
(238 ratings)
Mediterranean Baked Fish
Mediterranean Baked Fish

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

CALORIES: 225.5  |  FAT: 4.4g  |  PROTEIN: 29.4g  |  CARBS: 17.3g  |  FIBER: 2.5g

Very Good 4.3/5
(101 ratings)
Mediterranean Salmon with Pasta
Mediterranean Salmon with Pasta

High in protein & fiber, low in fat, this dish is a complete meal.Submitted by: TANCALIEL

CALORIES: 407.5  |  FAT: 9.2g  |  PROTEIN: 38.7g  |  CARBS: 44.9g  |  FIBER: 8.2g

Very Good 4.5/5
(89 ratings)
Mediterranean Chicken & Brown Rice Casserole

Easy to make casserole that's healthy!Submitted by: JULIAKELLY

CALORIES: 195.4  |  FAT: 5g  |  PROTEIN: 13.5g  |  CARBS: 24.1g  |  FIBER: 2.7g

Very Good 4.4/5
(36 ratings)
Mediterranean Chicken with Rosemary Orzo
Mediterranean Chicken with Rosemary Orzo

This is a great pasta meal that is sure to be a hit!Submitted by: GENIETEST

CALORIES: 363.6  |  FAT: 2.8g  |  PROTEIN: 35.5g  |  CARBS: 50g  |  FIBER: 3.9g

Very Good 4.7/5
(27 ratings)
Mediterranean Couscous Salad

Submitted by: SUNSHINE_AB

CALORIES: 152.9  |  FAT: 6.9g  |  PROTEIN: 4.7g  |  CARBS: 22.9g  |  FIBER: 3.2g

Very Good 4.5/5
(27 ratings)
Mediterranean Chicken

Submitted by: AIMEEFLA

CALORIES: 330.6  |  FAT: 3.6g  |  PROTEIN: 57.3g  |  CARBS: 15.1g  |  FIBER: 1.9g

Very Good 4.4/5
(20 ratings)
Unchained Recipe Contest Kara's Mediterranean Pizza
Unchained Recipe Contest Kara's Mediterranean Pizza

I bought a Papa Murphy Mediterrean Pizza and decided to make it myself with less fat and calories! We LOVE pizza and become very fond of the Alfredo kind, it is the BEST! It makes eating spinach a wonderful treat!Submitted by: KHDOESMK

CALORIES: 183.3  |  FAT: 7.4g  |  PROTEIN: 12.2g  |  CARBS: 16g  |  FIBER: 1.9g

Good 3.8/5
(17 ratings)
Mediterranean Pizza

A new twist on an old favorite.

CALORIES: 221.8  |  FAT: 8g  |  PROTEIN: 8g  |  CARBS: 32.1g  |  FIBER: 3.5g

Very Good 4.8/5
(12 ratings)
Mediterranean Fish Fillets
Mediterranean Fish Fillets

This is “pan-Mediterranean” in its flavors and employs a method of cooking fish by keeping it moist in a zesty sauce. You can also add capers, roasted peppers or sun-dried tomatoes to the sauce.

Makes 2 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy
Submitted by: IAMKEEBLER

CALORIES: 234.8  |  FAT: 7.5g  |  PROTEIN: 28.2g  |  CARBS: 13.2g  |  FIBER: 2.8g

Very Good 4.5/5
(12 ratings)
Crockpot Mediterranean Chicken

I got this recipe from a Low Carb Crockpot cookbook and "tweaked" it for lower cholesterol and sodium content. STILL high in sodium, though!Submitted by: MRSHONEYC

CALORIES: 247.7  |  FAT: 6.3g  |  PROTEIN: 27.7g  |  CARBS: 20.4g  |  FIBER: 4g

Very Good 4.0/5
(11 ratings)
Mediterranean Garden Frittata
Mediterranean Garden Frittata

Frittatas are basically an open-faced omelet finished in the oven, perfect for a quick meal any time of day.Submitted by: SPARK_RECIPES

CALORIES: 166.4  |  FAT: 9.5g  |  PROTEIN: 14.4g  |  CARBS: 4.4g  |  FIBER: 1g

Very Good 4.6/5
(10 ratings)
Mediterranean Grilled Vegetables

Submitted by: THOMWIGLE

CALORIES: 82.8  |  FAT: 3.6g  |  PROTEIN: 1.8g  |  CARBS: 13.4g  |  FIBER: 3.3g

Very Good 4.9/5
(9 ratings)
Mediterranean Stuffed Chicken

Quick, easy & tasty.Submitted by: L.I.L.MOMMY

CALORIES: 186  |  FAT: 8.6g  |  PROTEIN: 23.4g  |  CARBS: 1.5g  |  FIBER: 0.1g

Very Good 4.8/5
(9 ratings)
Mediterranean Pizza (guilt-free)

If you can find ready-made pizza dough, this comes together really fast. I'm fortunate to live near a Trader Joe's where I can buy freshly made pizza dough that doesn't come in a can.
I also make my own Italian seasoning, using equal parts oregano, marjoram, basil, thyme, rosemary and whatever else you like.

It's delicious!Submitted by: FOODIEWIFE

CALORIES: 204.9  |  FAT: 7.4g  |  PROTEIN: 9.4g  |  CARBS: 25.6g  |  FIBER: 2.3g

Very Good 4.6/5
(9 ratings)
Mediterranean Stuffed Peppers
Mediterranean Stuffed Peppers

From "Vegetarian Supercook" by Rose ElliotSubmitted by: CATCH23

CALORIES: 342.1  |  FAT: 24.1g  |  PROTEIN: 18.3g  |  CARBS: 15.8g  |  FIBER: 4g

Good 3.9/5
(7 ratings)
Mediterranean Chicken & Peppers

Quick, easy, healthy, and delicious! If you want more flavor, add more vinegar.Submitted by: THEMNEMOSYNE

CALORIES: 230.8  |  FAT: 8.5g  |  PROTEIN: 27.6g  |  CARBS: 10.9g  |  FIBER: 2g

Very Good 4.8/5
(6 ratings)
Mediterranean Chicken Thighs

GrilledSubmitted by: CATHER2000

CALORIES: 181.6  |  FAT: 5.5g  |  PROTEIN: 27.6g  |  CARBS: 4.8g  |  FIBER: 0.6g

Very Good 4.7/5
(6 ratings)
Mediterranean Mini Meatloaves
Mediterranean Mini Meatloaves

So yummy!Submitted by: KARRILEE

CALORIES: 282.4  |  FAT: 7.5g  |  PROTEIN: 19g  |  CARBS: 21g  |  FIBER: 0.8g

Very Good 4.8/5
(5 ratings)
Mediterranean White Bean & Cucumber Salad

Tasty, refreshing salad for a main course or side dishSubmitted by: YASMINDURAN

CALORIES: 132.4  |  FAT: 3.6g  |  PROTEIN: 6.6g  |  CARBS: 20.1g  |  FIBER: 4.3g

Incredible! 5.0/5
(4 ratings)
Crockpot Mediterranean Turkey Loaf

Submitted by: KYLIEMC8

CALORIES: 312.2  |  FAT: 15g  |  PROTEIN: 32.4g  |  CARBS: 12.3g  |  FIBER: 1.3g

Very Good 4.5/5
(4 ratings)
Mediterranean Spinach Pie

Submitted by: BADRUBBERPIGGY

CALORIES: 178.9  |  FAT: 6.6g  |  PROTEIN: 20.9g  |  CARBS: 9.8g  |  FIBER: 2.6g

Very Good 4.3/5
(4 ratings)
Mediterranean Chicken Thighs with Pasta

Submitted by: HELENFERN

CALORIES: 330.5  |  FAT: 10.5g  |  PROTEIN: 22.3g  |  CARBS: 40.3g  |  FIBER: 7.6g

Very Good 4.3/5
(4 ratings)
Mediterranean Tuna Sandwich

A no mayo version of a classic sandwich.Submitted by: MSPIXIESTIK

CALORIES: 351.1  |  FAT: 16.8g  |  PROTEIN: 21.6g  |  CARBS: 30.7g  |  FIBER: 4.9g

Good 3.8/5
(4 ratings)
Mediterranean Three Bean Saute

Fast to prepare and so delicious! Submitted by: PEACH3ES

CALORIES: 173.4  |  FAT: 3.5g  |  PROTEIN: 7.8g  |  CARBS: 31.3g  |  FIBER: 9g

Good 3.5/5
(4 ratings)
Mediterranean Orzo w/ Chicken Sausage

Submitted by: KATEBET

CALORIES: 296.6  |  FAT: 10.6g  |  PROTEIN: 15.6g  |  CARBS: 36.7g  |  FIBER: 1.4g

Incredible! 5.0/5
(3 ratings)
Mediterranean Style Chicken Burgers

Broil or Grill! These burgers taste great and re-heat well for leftovers!Submitted by: DONNAINHOUSTON

CALORIES: 144.8  |  FAT: 4.4g  |  PROTEIN: 24.3g  |  CARBS: 1.6g  |  FIBER: 0.5g

Incredible! 5.0/5
(3 ratings)
Mediterranean, Sun-dried Tomato, Penne Pasta

yummy and simple pasta dishSubmitted by: MEGTHEKIWI

CALORIES: 377.1  |  FAT: 9.7g  |  PROTEIN: 49.6g  |  CARBS: 39.7g  |  FIBER: 16.4g

Incredible! 5.0/5
(3 ratings)
Mediterranean Chicken Salad

Submitted by: LUCIDSPLENDOR

CALORIES: 323.4  |  FAT: 9g  |  PROTEIN: 33.8g  |  CARBS: 28.6g  |  FIBER: 3.7g

Very Good 4.7/5
(3 ratings)
Mediterranean Chik'n and Artichokes

Submitted by: 45DOWN

CALORIES: 417  |  FAT: 14.7g  |  PROTEIN: 36.5g  |  CARBS: 36.7g  |  FIBER: 3.6g

Very Good 4.7/5
(3 ratings)
CROCKPOT Mediterranean beef stew

Submitted by: MUSCLEMOM_2

CALORIES: 123  |  FAT: 6g  |  PROTEIN: 11.5g  |  CARBS: 6.3g  |  FIBER: 2.5g
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