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50 Mediterranean Diet Dinners Under 400 Calories

These skinny soups, sandwiches and mains all clock in under 400 calories per serving. These healthy dinners are great for the waistline.

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Feta Shrimp Skillet

On our honeymoon in Greece, my husband and I had a dish like this one. I tried to re-create the flavors in this recipe when we got home. When I make it now, it brings back such wonderful memories. —Sonali Ruder, New York, New York

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Mediterranean ChickenTaste of Home

Greek-Style Stuffed Peppers

The bounty of peppers found at the local farmers market in the early fall, combined with some standard Greek ingredients, creates a dish that bursts with color and fresh flavor. —Renee Murby, Johnston, Rhode Island

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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Grilled Garden Veggie PizzaTaste of Home

Grilled Garden Veggie Pizza

Pile on the veggies—this crisp, grilled crust can take it! This colorful, healthy pizza looks as fresh as it tastes. —Diane Halferty, Corpus Christi, Texas

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Lamb MarsalaTaste of Home

Lamb Marsala

Lamb was a special treat for my family when I was growing up. I've had this recipe for more than 30 years. —Bonnie Silverstein, Denver, Colorado

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Asparagus Ham DinnerTaste of Home

Asparagus Ham Dinner

I've been making this low-fat ham dinner for my family for years, and we always look forward to it. With asparagus, tomato, pasta and chunks of ham, it's a tempting blend of tastes and textures. —Rhonda Zavodny, David City, Nebraska

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Stuffed-Olive CodTaste of Home

Stuffed-Olive Cod

Visit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona

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Terrific Turkey Meat LoafTaste of Home

Terrific Turkey Meat Loaf

You'll love this moist, tender entree. Not only is it loaded with flavor, it's low in carbohydrates and saturated fat. —Wanda Bannister, New Bern, North Carolina

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Blackened Catfish with Mango Avocado SalsaTaste of Home

Blackened Catfish with Mango Avocado Salsa

A delightful and tasty rub makes this quick recipe fantastic. While the fish is sitting to allow the flavors to blend, you can easily assemble the salsa. My family loves this! —Laura Fisher, Westfield, Massachusetts

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Artichoke Ratatouille ChickenTaste of Home

Artichoke Ratatouille Chicken

I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana

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Greek Pork ChopsTaste of Home

Greek Pork Chops

My in-laws taught me a lot about cooking, so any time I come across a great new recipe, I enjoy making it for them. These bright, lemony chops quickly became a favorite. —Geri Lipczynski, Oak Lawn, Illinois

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Crab-Stuffed Flounder with Herbed AioliTaste of Home

Crab-Stuffed Flounder with Herbed Aioli

If you like seafood, you’ll love this scrumptious flounder. The light and creamy aioli sauce tops it off with fresh tones of chives and garlic. —Beverly O'Ferrall, Linkwood, Maryland

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Contest-Winning Greek Pasta BakeTaste of Home

Contest-Winning Greek Pasta Bake

I've taken this hot dish to potlucks and it's received rave reviews. There's never a morsel left. Best of all, it's a simple, healthy and hearty supper made with ingredients that are easy to find. —Anne Taglienti, Kennett Square, Pennsylvania

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Crunchy Oven-Baked TilapiaTaste of Home

Crunchy Oven-Baked Tilapia

This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. —Leslie Palmer, Swampscott, Massachusetts

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Farmers Market PastaTaste of Home

Farmers Market Pasta

When we moved into our house, little did we know that we had a wild asparagus patch. For decades, that little patch has given us plenty of asparagus. This recipe can be used almost any time of year, with almost any assortment of vegetables the season has to offer. By cooking without butter or oil, you can cut fat and calories, but the flavors are still there. —Wendy Ball, Battle Creek, Michigan

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Mediterranean ChickpeasTaste of Home

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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Greek-Style Chicken BurgersTaste of Home

Greek-Style Chicken Burgers

The original recipe for these burgers called for lamb or beef, but I decided to try ground chicken to decrease the fat. The sauce easily doubles as a flavorful dip for veggies and pita chips. —Judy Puskas, Wallaceburg, Ontario

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Simple Sausage Pasta TossTaste of Home

Simple Sausage Pasta Toss

For a flash of tasty inspiration, grab a skillet and stir up turkey sausage with tomatoes, garlic and olives. Toss everything with spaghetti, and sprinkle with Parmesan. —Taste of Home Test Kitchen

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Bayou Gulf Shrimp GumboTaste of Home

Bayou Gulf Shrimp Gumbo

This recipe skips the traditional hard-to-find spices yet still delivers the true seafood flavor that’s beloved in the Louisiana bayou. —Wolfgang Hanau, West Palm Beach, Florida

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Chicken in Tomato-Caper SauceTaste of Home

Chicken in Tomato-Caper Sauce

This is what I call an easy crowd-pleaser. I like to serve this entree with pasta and a nice salad. If you don’t have capers, try using diced green olives instead. —Shemaine Rohrbach, Allentown, Pennsylvania

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Skewerless Stovetop KabobsTaste of Home

Skewerless Stovetop Kabobs

My family loves this quick and easy recipe so much, we never have any leftovers. It's also great on the grill. —Jennifer Mitchell, Altoona, Pennsylvania

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North African Chicken and RiceTaste of Home

North African Chicken and Rice

I'm always looking to try recipes from different cultures, and this one is a huge favorite. We love the spice combinations. This cooks equally well in a slow cooker or a pressure cooker. —Courtney Stultz, Weir, Kansas

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Shrimp MarinaraTaste of Home

Shrimp Marinara

Flavorful marinara sauce simmers for just a few hours. Right before mealtime, toss in the shrimp to cook quickly. Serve over hot spaghetti for a delicious weeknight dish that feels dressed up. —Sue Mackey, Jackson, Wisconsin

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Chicken Pesto Roll-UpsTaste of Home

Chicken Pesto Roll-Ups

One night I looked in the refrigerator and thought, "What can I make with chicken, cheese, mushrooms and pesto?" This pretty dish was the result. Add Italian bread and fruit salad and you have a meal! —Melissa Nordmann, Mobile, AL

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One-Pot Beef & Pepper StewTaste of Home

One-Pot Beef & Pepper Stew

I’m a fan of green veggies. If it’s green, it belongs in my hearty beef stew. We serve it with buttered French bread. —Sandra Clark, Sierra Vista, BC

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Italian Chicken ChardonnayTaste of Home

Italian Chicken Chardonnay

One day I needed to have dinner ready when we walked in the door after work and school. So I altered a skillet dish that my family likes into this delicious slow-cooker meal, and it was ready and waiting when we got home. It's perfect for an everyday meal but nice enough for company, too. —Judy Armstrong, Prairieville, Louisiana

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Greek Fish BakeTaste of Home

Greek Fish Bake

As a military spouse living overseas, I got the chance to try many styles of cooking. Here's a Mediterranean-inspired recipe that we still love today. —Stacey Boyd, Springfield, Virginia

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Gyro SoupTaste of Home

Gyro Soup

If you’re a fan of lamb, don’t pass up this Greek-style soup. Seasoned with classic flavors of rosemary, marjoram and mint, it will transport you straight to the Mediterranean! —Bridget Klusman, Otsego, Michigan

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Mediterranean CodTaste of Home

Mediterranean Cod

My friends and I agree that this is one of the best things we have ever eaten. We each take a bundle and eat right out of the parchment paper. Makes cleanup very easy! —Melissa Chilton, Harlowton, Montana

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Veggie Nicoise SaladTaste of Home

Veggie Nicoise Salad

More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish...and with the hard-boiled eggs and kidney beans, it delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois

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Lemon-Olive Chicken with OrzoTaste of Home

Lemon-Olive Chicken with Orzo

This quick skillet recipe is a healthy all-in-one meal. I just add a tossed salad for a menu the entire family loves. —Nancy Brown, Dahinda, Illinois

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Zucchini Crust PizzaTaste of Home

Zucchini Crust Pizza

My mother-in-law shared the recipe for this unique pizza with me. It's just right for brunch, lunch or a light supper. Loosen the nutritious zucchini crust from the pan with a metal spatula. —Ruth Denomme, Englehart, Ontario

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Pizzaiola ChopsTaste of Home

Pizzaiola Chops

My favorite cousin shared this recipe, and I tweaked it for our family. Taste as you go, and try the Italian trick of sprinkling on some oregano to give it that extra something. —Lorraine Caland, Shuniah, Ontario

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Chicken with Peach-Cucumber SalsaTaste of Home

Chicken with Peach-Cucumber Salsa

To keep our kitchen cool, we grill chicken outdoors and serve it with a minty peach salsa that can easily be made ahead. —Janie Colle, Hutchinson, Kansas

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Quick Italian Veggie SkilletTaste of Home

Quick Italian Veggie Skillet

When you don’t know what to serve, Italian flavors are a good starting point. We combine cannellini and garbanzo beans for this snappy rice dish. —Sonya Labbe, West Hollywood, California

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Tomato-Poached HalibutTaste of Home

Tomato-Poached Halibut

My halibut with a burst of lemon comes together in one pan and stays super moist. Try it with polenta, angel hair pasta or crusty bread. —Danna Rogers, Westport, Connecticut

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Tuna and White Bean Lettuce WrapsTaste of Home

Tuna and White Bean Lettuce Wraps

Say bye-bye to ho-hum tuna salad. Here's a recipe we actually look forward to eating. —Heather Senger, Madison, Wisconsin

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Mini Mediterranean PizzaTaste of Home

Mini Mediterranean Pizza

I was on a mini-pizza kick and had already served up Mexican and Italian variations, so I opted for a Mediterranean version and came up with these. —Jenny Dubinsky, Inwood, West Virginia

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Pumpkin LasagnaTaste of Home

Pumpkin Lasagna

I especially like this comforting fall dish because it's vegetarian. Even friends who aren't big fans of pumpkin are surprised by this delectable lasagna. Canned pumpkin and no-cook noodles make it a cinch to prepare. —Tamara Huron, New Market, Alabama

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White Beans & Bow TiesTaste of Home

White Beans & Bow Ties

When we have fresh veggies, we toss them with pasta shapes like penne or bow ties. For add-ins, think heirloom tomatoes, onion and garlic. —Angela Buchanan, Longmont, Colorado

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Pressure-Cooker Red Clam SauceTaste of Home

Pressure-Cooker Red Clam Sauce

This recipe tastes as if you've been working on it all day. What a classy way to jazz up pasta sauce! —JoAnn Brown, LaTrobe, Pennsylvania

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Feta Steak TacosTaste of Home

Feta Steak Tacos

I love tacos, and came up with this version to make them with Mediterranean flavors as opposed to Mexican. They went over big with my family!—Debbie Reid, Clearwater, Florida

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Mediterranean TilapiaTaste of Home

Mediterranean Tilapia

I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio

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Potato-Topped Ground Beef SkilletTaste of Home

Potato-Topped Ground Beef Skillet

Compared to other ground beef skillet recipes, the depth of flavor in this recipe is amazing, and I never have leftovers when I take it to potlucks. I love recipes that I can cook and serve in the same skillet. If your butcher has chili grind beef, which is coarsely ground, go for that; it lends an extra meaty texture. —Fay Moreland, Wichita Falls, Texas

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Tandoori-Style Chicken with Cucumber Melon RelishTaste of Home

Tandoori-Style Chicken with Cucumber Melon Relish

We all need a quick meal that's deliciously healthy. I marinate the chicken before I leave for work, and when I get home, I grill the chicken and make the relish. My husband loves the spicy flavor. To amp up the heat, add more crushed red pepper flakes. —Naylet LaRochelle, Miami, Florida

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Lamb Pitas with Yogurt SauceTaste of Home

Lamb Pitas with Yogurt Sauce

The spiced lamb in these stuffed pita pockets goes perfectly with cool cucumber and yogurt. It's like having your own Greek gyro stand in the kitchen. —Angela Leinenbach, Mechanicsville, Virginia

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Chunky Chicken CacciatoreTaste of Home

Chunky Chicken Cacciatore

This recipe is so versatile! Look in your fridge for anything else you want to throw in, like red pepper, mushrooms, extra zucchini—you name it. And if you're a vegetarian, go ahead and leave out the chicken. —Stephanie Loaiza, Layton, Utah

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Artichoke Cod with Sun-Dried TomatoesTaste of Home

Artichoke Cod with Sun-Dried Tomatoes

Cod is a great break from heavier dishes. I like to serve it over a bed of greens, or with pasta or quinoa. A squeeze of lemon gives it another layer of freshness. —Hiroko Miles, El Dorado Hills, California

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Grecian ChickenTaste of Home

Grecian Chicken

The caper, tomato and olive flavors whisk you away to the Greek isles in an easy skillet dish that's perfect for hectic weeknights. —Jan Marler, Murchison, Texas

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Creamy Lentils with Kale Artichoke SauteTaste of Home

Creamy Lentils with Kale Artichoke Saute

I've been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good that even those who aren't big fans of kale gobbled it up. —Teri Rasey, Cadillac, Michigan

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Cozumel Red Snapper VeracruzTaste of Home

Cozumel Red Snapper Veracruz

Cozumel, Mexico, is home to magnificent Veracruz-style red snapper. You can't bring it home, so create your own. Try parchment paper instead of the foil packet. —Barb Miller, Oakdale, Minnesota