6 Sheet-Pan Mediterranean Diet Dinners for Summer

6 Sheet-Pan Mediterranean Diet Dinners for Summer :- Tonight is the perfect time to get out your sheet pan and prepare one of these nutritious and simple dinners. These sheet-pan dinners not only make use of summer food such as avocados, bell peppers, tomatoes, and zucchini, but they also adhere to the Mediterranean diet, which is widely considered to be one of the healthiest eating patterns in the world.

 

6 Sheet-Pan Mediterranean Diet Dinners for Summer

Recipes such as our Sheet-Pan Lemon-Pepper Chicken with Broccoli and Tomatoes and Sheet-Pan Zucchini Pizza are not only delicious but also nutritious, and they are easy to clean up afterward.

1. Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes

Your plate will be filled with a variety of veggies that are high in vitamins, a healthy dose of fiber, and lean protein when you prepare this chicken dish that is prepared on a sheet pan with lemon pepper and tomatoes. The meal is seasoned with lemon pepper, which helps to give brightness and spiciness.

Ingredients

  • 8 cups broccoli florets
  • 1 pint cherry tomatoes
  • 3 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon kosher salt, divided
  • ¼ teaspoon ground pepper
  • 1 ½ pounds bone-in, skin-on chicken breasts
  • 2 teaspoons salt-free lemon pepper seasoning
  •  cup crumbled feta cheese

Instruction

Turn the oven on to 425°F.  In a big bowl, combine broccoli, tomatoes, and 1/4 teaspoon each of salt and pepper. Divide the chicken breasts into four equal pieces. Add the remaining 1/4 teaspoon salt and the lemon pepper seasoning to the chicken after brushing it with the remaining 1 tablespoon oil.

 

Also see :- 10 Best Peppers to Grow in Your Veggie Garden 

 

Arrange the chicken on half of a baking sheet that has a rim. For ten minutes, roast. Take out of the oven and carefully transfer the tomatoes and broccoli to the opposite side of the pan.

After 15 to 18 minutes, or until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 165°F and the veggies are cooked, keep roasting the vegetables, tossing them once halfway through.

Over the veggies in the skillet, scatter the feta; toss to allow the feta to melt a little. Top the chicken and veggies with the pan drippings and serve.

Nutrition 

  • Calories- 312
  • Fat – 17g
  • Carbs – 13g
  • Protein – 31g

2. Spicy Jerk Shrimp

This is a perfectly roasted and caramelized shrimp sheet pan dinner! This recipe’s pineapple creates a sweet sauce that counteracts the Jamaican jerk seasoning’s spiciness.

Ingredients

  • 1 ½ pounds fresh or frozen large shrimp in shells
  • 4 (1/4 inch thick) slices peeled and cored fresh pineapple, halved
  • 2 cups bite-size strips red sweet pepper
  • 2 cups sliced red onions
  • 1 fresh jalapeño chile pepper, halved lengthwise, seeded and sliced (see Tip)
  • 2 tablespoons olive oil
  • 1 tablespoon Jamaican jerk seasoning
  • ½ cup coarsely snipped fresh cilantro
  • 1 ⅓ cups hot cooked brown rice
  • Lime wedges

 

Instruction

If shrimp is frozen, thaw it. Set oven temperature to 425°F. Put foil in two 15 x 10 inch baking pans. If desired, leave shrimp tails intact after peeling and deveining. Clean shrimp and pat dry.

Combine the shrimp with the remaining six ingredients (jerk seasoning) in an extra-large bowl and gently toss to coat. Split the mixture among the ready pans.

Roast the shrimp for 15 minutes, or until they turn opaque. Serve with lime wedges and brown rice, garnished with cilantro.

Nutrition 

  • Calories- 351
  • Fat – 9g
  • Carbs – 37g
  • Protein – 34g

 

3. Sheet-Pan Zucchini Pizza

This sheet-pan pizza is topped with slices of lemon and fresh zucchini. Whole lemon slices bring acidity from the flesh and vivid flavor from the rind and skin. Fresh mozzarella cheese and feta give the other tastes balance and a salty accent.

Ingredients

  • 1 (8-ounce) zucchini, thinly sliced crosswise (2 cups)
  •  teaspoon salt
  • 1 pound whole-wheat pizza dough, at room temperature
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon ground pepper, divided
  • 4 ounces fresh ovolini mozzarella cheese, thinly sliced
  • 1 small thin-skinned lemon, ends trimmed, seeded and very thinly sliced
  • ¼ cup crumbled feta cheese
  • 2 cloves garlic, thinly sliced
  • ¼ cup chopped fresh basil leaves

Instruction

Warm up a sizable baking sheet with a rim in a chilly oven to 450°F. In a large colander placed over a large basin, toss zucchini with salt; let stand for about 10 minutes.

Meanwhile, on a sizable cutting board covered with parchment paper, stretch pizza dough into a 15 by 10 inch rectangle. Evenly apply 1 tablespoon of oil to the dough, then season with 1/4 teaspoon of pepper.

Blot the zucchini (throw away the liquid). Slices of mozzarella, lemon, zucchini, feta, garlic, and the remaining 1/4 teaspoon pepper should be evenly distributed over the dough. Pour in the final tablespoon of oil.

Take out the baking sheet that is hot from the oven. Put the pizza and parchment paper on the baking pan as soon as possible. Bake for 12 to 13 minutes at 450°F, or until the cheese is melted and the crust is golden. Add a few basil leaves.

Nutrition 

  • Calories-332
  • Fat – 15g
  • Carbs -42g
  • Protein -12g

 

4. Hasselback Caprese Chicken

By making crosswise cuts every half-inch along the chicken breast, the Hasselback technique ensures that the filling stays juicy and tasty between bites while also speeding up the cooking process. The whole family will enjoy this simple, one-pan supper that is full of veggies and protein.

Ingredients

  • 2 boneless, skinless chicken breasts (8 ounces each)
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 medium tomato, sliced
  • 3 ounces fresh mozzarella, halved and sliced
  • ¼ cup prepared pesto
  • 8 cups broccoli florets
  • 2 tablespoons extra-virgin olive oil

 

Instruction

Set oven temperature to 375°F. Apply cooking spray to a large baking sheet with a rim. Every 1/2 inch, make crosswise slices down both chicken breasts, cutting almost all the way through but not quite to the bottom. Add 1/4 teaspoon of salt and pepper to the chicken.

Layers of mozzarella and tomato alternately fill the indentations. Apply pesto on surfaces. Place the chicken on one side of the baking sheet that has been prepped.

In a big bowl, toss broccoli, oil, and the remaining 1/4 teaspoon of salt and pepper. Incorporate any remaining tomato slices. Spoon the broccoli mixture onto the baking sheet’s uncovered side.

Bake for about 25 minutes, or until the broccoli is soft and the chicken is no longer pink in the middle. Halve each breast and present it beside the broccoli.

Nutrition 

  • Calories-355
  • Fat – 19g
  • Carbs -10g
  • Protein -38g

 

5. Sheet-Pan Roasted Salmon & Vegetables

This dish is incredibly flavorful and a great addition to any Mediterranean diet.

Ingredients

  • 1 pound fingerling potatoes, halved lengthwise
  • 2 tablespoons olive oil
  • 5 garlic cloves, coarsely chopped
  • ½ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • 4 5 to 6-ounce fresh or frozen skinless salmon fillets
  • 2 medium red, yellow and/or orange sweet peppers, cut into rings
  • 2 cups cherry tomatoes
  • 1 ½ cups chopped fresh parsley (1 bunch)
  • ¼ cup pitted kalamata olives, halved
  • ¼ cup finely snipped fresh oregano or 1 Tbsp. dried oregano, crushed
  • 1 lemon

 

Instruction

Set oven temperature to 425°F. Transfer potatoes to a big bowl. Toss to coat after drizzling with 1 Tbsp. oil, adding garlic, 1/8 tsp. salt, and black pepper. Move to a large baking sheet with a rim and cover with foil. Roast for thirty minutes.

This recipe for Sheet-Pan Roasted Salmon & Vegetables shows an overhead picture of a sheet-pan filled with fingerling potatoes. Victor Protasio is the photographer; Jenifer Werndorf is the food stylist; Julia Baylesss is the prop stylist.

In the interim, defrost any frozen fish. Add the sweet peppers, tomatoes, parsley, olives, oregano, and 1/8 tsp. each of salt and black pepper to the same bowl. Pour in the last tablespoon of oil and toss to coat.

Clean salmon and pat dry. Add the final 1/4 tsp of salt and black pepper. Transfer sweet pepper mixture onto potatoes and place salmon on top. Roast the fish for a further ten minutes, uncovered, or until it flakes.

A recipe for Sheet-Pan Roasted Salmon & Vegetables seen from above. Victor Protasio is the photographer; Jenifer Werndorf is the food stylist; Julia Baylesss is the prop stylist. Take the lemon’s zest off. Drizzle lemon juice over the veggies and salmon. Add some zest.

Nutrition 

  • Calories-422
  • Fat – 19g
  • Carbs -32g
  • Protein -33g

 

6. Sheet-Pan Portobello Fajitas

These savory, veggie-packed sheet-pan portobello fajitas are topped with a vibrant avocado-yogurt crème and seasoned with a smokey spice combination. Add your own toppings to them for a simple vegetarian supper.

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon chipotle chile powder
  • 1 teaspoon ground cumin
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 5 tablespoons lime juice, divided
  • 1 teaspoon salt, divided
  • 4 medium portobello mushroom caps, sliced
  • 1 large red onion, sliced
  • 1 large red bell pepper, sliced
  • 1 large orange bell pepper, sliced
  • ½ cup whole-milk plain strained yogurt, such as Greek-style
  • 1 medium avocado, halved lengthwise, pitted and peeled
  • 1 medium serrano pepper, stemmed and seeded
  • 2 medium cloves garlic
  • 12 (6 inch) corn tortillas
  • Torn fresh cilantro leaves and tender stems, sliced jalapeños and/or crumbled queso fresco for garnish

 

Instruction

Turn the oven on to 425°F. Toss the bell peppers and onion into the bowl with the mushroom mixture, making sure everything is well mixed. Transfer the mixture onto a large baking sheet with a rim. Roast for 20 to 25 minutes, or until tender. Take out of the oven. (Never turn off the oven.)

In the meantime, place the yogurt, avocado, serrano, garlic, and the remaining 3 tablespoons of lime juice in a food processor. Process for 30 seconds, or until the mixture is smooth and creamy. When you’re ready to use it, cover and chill.

Encase each tortilla in foil. Put in the oven for 3 minutes or until thoroughly warmed through. Along with the warmed tortillas and avocado crema, serve the fajita mixture. If preferred, garnish with cilantro, jalapeños, and/or quest fresco.

Nutrition 

  • Calories-441
  • Fat – 22g
  • Carbs -54g
  • Protein -10g

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