May is Mediterranean Diet Month, so bring the Mediterranean into your own kitchen by preparing a fresh and light dish inspired by the flavors of countries bordering the Mediterranean such as Greece, Italy, and Spain. Recently, the Mediterranean Diet has become popular as a healthy eating plan, and is widely recognized for its role in reducing the risk of developing certain chronic diseases such as cardiovascular disease, type 2 diabetes, and cancer.
The Mediterranean Diet emphasizes consuming:
- Primarily plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds
- Fish at least twice per week
- Moderate amounts of poultry, eggs, and low-fat dairy
- Low to moderate amounts of red wine
- Limited amounts of red meat
- Olive oil as the main source of dietary fat
Try this light and refreshing Mediterranean zucchini noodle recipe!
Mediterranean Zucchini Noodles
Yields: 4 servings
Per serving: ½ Leaner, 2 Green, 1 Healthy Fat, 2 Condiments
Ingredients
- 4 medium zucchini
- 4 teaspoons olive oil
- 2 garlic cloves, minced
- 1 tsp crushed red pepper (optional)
- 2, 3-oz chunk light tuna cans (canned in water)
- 2 tablespoons lemon juice
- ¼ tsp salt
- 4 oz reduced- fat feta cheese crumbles
Directions
- Prepare zucchini noodles using a mandoline, julienne peeler, or spiralizer.
- Heat olive oil in large-saute pan over medium-low heat. Add garlic and crushed red pepper and cook for 1 minute, until fragrant.
- Add zucchini noodles and cook, stirring occasionally, for 2 – 3 minutes.
- Add tuna, lemon juice, and salt and cook for an additional minute.
- Remove from heat and top with feta. Serve immediately.
