Mediterranean Diet Main Course Recipes

Bow Tie Pasta

Whether you are following the Mediterranean Diet plan or are looking for healthy, delicious menu options, Mediterranean Diet main course recipes are filled with nutritious foods that are good to eat and good for your health. Satisfy your hunger and lose weight while enjoying these tasty nutritional meals.

Bow Tie Pasta With Tuna and Olive Tapenade


  • 1 16-ounce package bow tie pasta
  • ½ cup pitted green olives
  • 1 tablespoon minced garlic
  • ½ cup parsley
  • 6 tablespoons extra virgin olive oil
  • 2 teaspoons lemon juice
  • 1 pound tuna steak


  1. Put the olives, garlic, parsley, olive oil and lemon justice in a food processor and blend until pureed.
  2. Add sea salt and freshly ground pepper to taste.
  3. Add water until you have the consistency of a sauce, about ¼ cup.
  4. Cut the tuna steak into strips two inches wide.
  5. Sauté in a frying pan over medium heat with a bit of olive oil and salt and pepper.
  6. Cook until done.
  7. Cook the bow ties for about 14 minutes, or until done.
  8. Drain and add tuna.
  9. Drizzle the tapenade sauce on top.

Mediterranean Chicken Stew


  • 8 bone-in (with skin) pieces of chicken, or a whole chicken cut into pieces
  • 3 tablespoons olive oil
  • 1 shallot, minced
  • 1 clove garlic, peeled
  • 1 stick cinnamon
  • 2 bay leaves
  • 8 fresh oregano leaves (or 1 teaspoon dried oregano)
  • 1 cup dry white wine
  • 10 prunes - whole
  • 1 ounce pine nuts - whole
  • 1 cup chicken broth
  • Salt
  • Black olives to garnish (optional)


  1. Salt the chicken and set aside
  2. In a medium stew or casserole pan, heat the olive oil over medium high heat. Add the shallot and cook until it is nearly translucent. Add the garlic and cinnamon and cook into the garlic is just golden.
  3. Add the chicken, oregano and bay leaves. Cook until the chicken is golden brown, approximately 5 minutes on each side.
  4. Add the white wine and allow it to reduce until it is almost gone.
  5. Add the chicken broth, prunes and pine nuts and reduce the heat to low. Cover the pan and allow it to simmer for approximately 30 minutes.
  6. Serve over moderate portions of rice.

Mediterranean Diet Recipes: Main Courses Equal Fresh Healthy Foods

According to the Lyon Heart Diet Study, adopting a healthy nutritional eating plan and cooking according to Mediterranean Diet recipes including main courses, soups, appetizers, salads and desserts, the chances of suffering a stroke or heart attack are significantly reduced. By following this type of eating plan your meals are low in saturated fat and high in fresh healthy foods. Just remember always speak with your medical professional before beginning any diet plan.

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Mediterranean Diet Main Course Recipes