:max_bytes(150000):strip_icc()/EWL-Spicy-Roasted-Salmon-Broccoli-Rice-Bowls-1x1-165-a96b9819b0a04eeaaf432316558043fc.jpg "15+ 30-Minute Mediterranean Diet Dinner Recipes For Better Blood Sugar")
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From start to finish, these recipes only take 30 minutes or less to prepare, so they’re easy and delicious options for dinner tonight. Enjoy the flavors of legumes, seafood and ample produce, which are staple ingredients of the Mediterranean diet, one of the healthiest eating patterns you can follow. Plus, with complex carbs and low counts of saturated fats and sodium, these dinners are perfect for a diabetes-friendly eating pattern. Recipes like our Sheet-Pan Balsamic Chicken & Asparagus and Roasted Salmon & Broccoli Rice Bowls are tasty options for a quick and easy meal that supports healthy blood sugar levels.
Sheet-Pan Balsamic Chicken & Asparagus
Ali Redmond
Chicken cutlets are coated in a tangy-sweet balsamic glaze, roasting right alongside tender asparagus for an easy, well-balanced dinner.
Roasted Salmon & Broccoli Rice Bowls
Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Josh Hoggle
Gochujang, mayonnaise and honey combine to bring a spicy-sweet flavor to roasted salmon fillets. The honey allows the sauce to cling to the salmon while also providing a slight caramelization. Store-bought kimchi adds a nice tang to complete these weeknight-friendly rice bowls.
Brothy Lemon-Garlic Beans
Photographer: Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Abby Armstrong
These brothy lemon-garlic beans offer a comforting dinner that comes together in minutes. The creamy beans soak up the garlicky, lemon-infused broth that is perfectly sopped up with a piece of toasted whole-wheat bread. For a little extra flair, finish the dish with a drizzle of good olive oil—or, for a creamier take, a dollop of Greek-style yogurt.
One-Skillet Garlicky Salmon & Broccoli
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein, omega-3s and a generous serving of veggies, this is one recipe you’ll want on repeat!
Sesame-Crusted Tuna Rice Bowls
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Get ready for these sesame-crusted tuna rice bowls to make over your weeknights! This easy meal features seared tuna steaks coated in sesame seeds, precooked brown rice for speedy prep, and a medley of fresh and flavorful toppings.
Sheet-Pan Salmon & Shaved Brussels Sprouts
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Cooked entirely on one pan, this dish combines tender, flaky salmon with crispy roasted Brussels sprouts, all brought together with a zesty lemon-roasted garlic drizzle. It’s quick, flavorful and makes cleanup a breeze—perfect for busy evenings!
High-Protein Veggie Sandwich
Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
Crunchy Chopped Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This chopped salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter “C”! It’s loaded with fiber and prebiotic chickpeas, promoting a healthy gut. Green cabbage keeps the color vibrant and fresh, though red cabbage works just as well. Add a side of protein like chicken, fish or tofu to make it a meal.
Crispy Salmon Rice Bowl
Ali Redmond
Tender pieces of salmon get a sweet and crispy coating thanks to sweet and savory teriyaki glaze in this salmon rice bowl. We love crunchy cucumber and creamy avocado as toppings, but feel free to add whatever toppings you like best for your own spin on this easy meal.
Braised Lentils & Kale with Fried Eggs
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
These braised lentils are cooked with tender kale and bathed in a fire-roasted tomato broth with an perfectly cooked egg on top to pack in the protein.
Arugula & Cucumber Salad with Tuna
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Spicy baby arugula pairs with crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn’t compete with the flavor of the tuna.
Salmon with Sun-Dried Tomato Cream Sauce
Photographer: Antonis Achilleos, Prop Stylist: Food Stylist:Chelsea Zimmer
A jar of sun-dried tomatoes does double duty for this healthy dinner recipe—the flavorful oil they’re packed in is used to sauté the shallots and the actual tomatoes help to add delicious flavor to the creamy sauce. Served with perfectly cooked salmon, you really can’t go wrong with this easy 20-minute weeknight meal.
Fish Taco Bowls with Green Cabbage Slaw
Fresh salsa verde, green cabbage and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We love the mild flavor and firm, meaty texture of halibut but any firm white fish like mahi mahi or tilapia will work well in its place.
Skillet Lemon-Garlic Salmon
This ultra-quick one-skillet lemon-garlic salmon recipe features plenty of lemony flavors from both zest and juice. Garlic adds a savory note. Serve it with a side salad and some crusty bread to make it a meal.
Herby Fish with Wilted Greens & Mushrooms
This healthy dish makes a tasty and easy weeknight meal, featuring tender mushrooms, wilted kale and perfectly flaky fish. Serve with wild rice or roasted potatoes.
Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.
Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
This no-cook bean salad is a delicious way to use cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
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