8 Wholesome Anti-Inflammatory Dinners for a Mediterranean Diet

These 30-minute dinner recipes offer a convenient way to achieve optimal well-being through nourishing meals. Designed with anti-inflammatory ingredients such as seafood, dark leafy greens, legumes, and herbs, these dishes combat chronic inflammation and align with the renowned Mediterranean diet, celebrated for its health benefits. Explore our selection of easy-to-prepare, flavorful, and nutrition-packed dinners that cater to your taste buds and well-being.

1. Anti-Inflammatory Chicken Tinga Baked Pasta:

Description: Experience the bold flavors of Puebla, Mexico, with our spicy Chicken Tinga Baked Pasta. This delightful dish incorporates leftover chicken tinga in a rich tomato-chipotle sauce, bringing heat and creaminess to every bite.

Ingredients:

  • 8 ounces whole-wheat penne pasta
  • 3 cups Chicken Tinga (see Associated Recipe)
  • 1 cup shredded Monterey Jack cheese
  • Sliced scallions for garnish

Directions:

  1. Preheat the broiler and boil the pasta.
  2. Simmer chicken tinga, combine with pasta, top with cheese, and broil until melted.
  3. Garnish with scallions.

Nutrition Facts (per serving):

  • Calories: 542
  • Fat: 20g
  • Carbs: 54g
  • Protein: 40g

2. Anti-Inflammatory Creamy Spinach-Artichoke Salmon:

Description: A quick and delightful dinner for four, our Creamy Spinach-Artichoke Salmon combines heart-healthy omega-3 fatty acids with a luscious sauce and nutritious veggies.

Ingredients:

  • 1 ¼ pounds salmon fillet
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup halved and thinly sliced shallot
  • ½ cup heavy cream
  • ¼ cup low-sodium chicken broth
  • 1 teaspoon cornstarch
  • ¼ teaspoon garlic powder
  • 3 cups coarsely chopped baby spinach
  • ½ cup sliced marinated artichoke hearts

Directions:

  1. Preheat the broiler, broil seasoned salmon, and prepare the sauce in a skillet.
  2. Combine salmon and sauce, serve, and enjoy!

Nutrition Facts (per serving):

  • Calories: 373
  • Fat: 24g
  • Carbs: 7g
  • Protein: 31g

3. Anti-inflammatory sesame-crusted tofu with Radish-Apple Slaw:

Description: Delight in the crunch of sesame-crusted tofu paired with a tangy radish-apple slaw. A quick, flavorful, and visually appealing recipe.

Ingredients:

  • 1 (14-ounce) package extra-firm tofu
  • 1 teaspoon salt, divided
  • ¼ cup black and white sesame seeds
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 ½ tablespoons rice vinegar
  • 1 teaspoon refrigerated ginger paste
  • 4 cups angel hair coleslaw
  • 1 small Granny Smith apple
  • 2 radishes

Directions:

  1. Slice tofu, coat with sesame seeds, and cook in a skillet.
  2. Whisk together vinegar, ginger paste, and oil for the slaw dressing.
  3. Toss slaw ingredients and serve with tofu.

Nutrition Facts (per serving):

  • Calories: 307
  • Fat: 23g
  • Carbs: 14g
  • Protein: 13g

4. Anti-Inflammatory Cucumber Chickpea Salad with Feta & Lemon:

Description: Refreshing and tangy, this Cucumber Chickpea Salad with Feta and lemon is versatile for standalone enjoyment or as a delightful addition to your greens.

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 15-ounce can chickpeas
  • 2 cups diced cucumber
  • ⅓ cup crumbled feta cheese
  • ¼ cup finely chopped red onion
  • ¼ cup diced red bell pepper
  • 2 tablespoons chopped fresh dill

Directions:

  1. Mix oil, lemon juice, salt, and pepper; toss with salad ingredients.

Nutrition Facts (per serving):

  • Calories: 183
  • Fat: 11g
  • Carbs: 15g
  • Protein: 6g

5. Anti-Inflammatory Chicken Piccata Casserole:

Description: Indulge in a protein-packed Chicken Piccata Casserole, bringing together classic flavors without the fuss of traditional preparation.

Ingredients for Anti-Inflammatory Chicken Piccata Casserole:

  • 1 tablespoon extra-virgin olive oil
  • 1 pound boneless, skinless chicken thighs
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon ground pepper
  • 2 tablespoons unsalted butter
  • 1 lemon
  • 1 cup whole-wheat orzo
  • 2 teaspoons minced garlic
  • 1/3 cup dry white wine
  • 1 1/2 cups unsalted chicken broth
  • 8 cups chopped stemmed curly kale
  • 2 tablespoons drained non-pareil capers
  • 1 tablespoon chopped fresh flat-leaf parsley

Directions:

  1. Cook seasoned chicken, lemon, and orzo in a skillet; bake until done.

Nutrition Facts (per serving):

  • Calories: 414
  • Fat: 15g
  • Carbs: 36g
  • Protein: 31g

Also visit: Sloe gin & fruit sponge puddings with custard

6. Anti-Inflammatory Green Goddess Ricotta Pasta:

Description: Elevate your pasta game with the Green Goddess Ricotta Pasta, featuring a flavorful herb base and velvety texture.

Ingredients:

  • 8 ounces whole-wheat pasta shells
  • 2 tablespoons olive oil
  • 3 tablespoons chopped shallot
  • 1 teaspoon minced garlic
  • ¾ teaspoon anchovy paste
  • 2 cups packed baby spinach
  • 1 cup mixed fresh tender herbs
  • ⅔ cup part-skim ricotta cheese
  • ½ teaspoon grated lemon zest
  • 2 tablespoons fresh lemon juice
  • ¼ teaspoon salt
  • ¾ cup finely grated Parmesan cheese

Directions:

  1. Boil pasta, sauté shallot, garlic, and spinach, then blend with herbs, ricotta, and lemon.
  2. Toss sauce with pasta and Parmesan.

Nutrition Facts (per serving):

  • Calories: 393
  • Fat: 16g
  • Carbs: 49g
  • Protein: 18g

7. Anti-Inflammatory Bibimbap-Inspired Rice Bowls:

Description: A fusion of flavors and textures, these protein-rich brown rice bowls draw inspiration from Korean bibimbap, delivering a harmonious blend of sweet, spicy, and savory.

Ingredients:

  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon gochujang
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • 1 teaspoon grated garlic
  • 3 small scallions
  • 2 tablespoons canola oil
  • 1 cup chopped white onion
  • 1 pound lean ground beef
  • ¼ teaspoon salt
  • 4 large eggs
  • 2 cups hot cooked brown rice
  • 2 small Persian cucumbers
  • 1 cup matchstick carrots
  • 1 cup thinly sliced radish
  • 1 tablespoon toasted sesame seeds
  • 1 ½ tablespoons toasted sesame oil

Directions:

  1. Combine soy sauce, gochujang, vinegar, honey, sesame oil, and garlic; cook beef and assemble bowls.

Nutrition Facts (per serving):

  • Calories: 599
  • Fat: 32g
  • Carbs: 44g
  • Protein: 34g

Also read: 10 Breakfast Recipes for When You’ve Eaten Too Much Sodium

8. Anti-Inflammatory Chicken & Beet Salad:

Description: Enjoy a quick salad with flavor and anti-inflammatory benefits, featuring tart cherry juice concentrate, beets, walnuts, and succulent chicken.

Ingredients for Anti-Inflammatory Chicken & Beet Salad:

  • ¼ cup extra-virgin olive oil
  • 2 tablespoons tart cherry juice concentrate
  • 1 tablespoon white balsamic vinegar
  • 1 teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ teaspoon grated lime zest
  • 5 ounces spring mix salad greens
  • 2 ½ cups chopped or shredded cooked chicken breast
  • 1 package cooked beets
  • ¾ cup shaved Brussels sprouts
  • ½ cup crumbled goat cheese
  • ¼ cup chopped walnuts, toasted

Directions:

  1. Whisk together oil, juice concentrate, vinegar, salt, pepper, and lime zest.
  2. Toss dressing with salad ingredients and top with goat cheese and walnuts.

Nutrition Facts (per serving):

  • Calories: 380
  • Fat: 25g
  • Carbs: 15g
  • Protein: 24g

3 thoughts on “8 Wholesome Anti-Inflammatory Dinners for a Mediterranean Diet”

Comments are closed.