21 high-fiber, high-protein dinners for heart health

Prioritize your heart health with these delicious, balanced dinner recipes. Each recipe meets our heart-healthy nutrition parameters, focusing on ingredients low in sodium and saturated fat and prioritizing lean protein, healthy fats, and fiber-filled vegetables. Plus, these dishes are designed to be satisfying with at least 15 grams of protein and 6 grams of fiber per serving. This combination of nutrients can help you stay fuller and have more energy for longer. Recipes like our Spicy Shrimp, Vegetable and Couscous Bowls and our Slow Cooker Buffalo Chicken Chili are great choices for a tasty and nutritious dinner.

Bowls of spicy shrimp, vegetables and couscous

Jacob Fox

We like the chewy bite and sheer size of pearl couscous (sometimes called Israeli couscous) for the base of these bowls.

Chicken and spinach soup with fresh pesto

This flavorful, Italian-flavored soup takes advantage of quick-cooking ingredients: skinless, boneless chicken breast, bagged spinach, and canned beans. It features a simple homemade basil pesto swirled at the end to add a flavor of fresh herbs. If you have a lot of time, you can substitute 3 or 4 tablespoons of a store-bought basil pesto.

Slow Cooker Chicken and Brown Rice with Roasted Corn and Black Beans

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

With lots of spice from ground cumin, cayenne, and paprika, and the little carb that frozen roasted sweet corn brings to the dish, you won’t miss the browning step in this easy-to-load-and-go recipe. If frozen roasted corn is not available, substitute regular corn.

Slow Cooker Buffalo Chicken Chili

Ali Redmond

If you love buffalo wings, you’ll love the flavors of this warm, hearty chili that pairs easily with the slow cooker. Sour cream helps reduce the heat, but you can also use strained plain yogurt.

Chopped Cobb Salad

This single-serving Cobb salad recipe swaps out the chicken for bacon, making it a great protein source for lunch. If you prefer another salad dressing, feel free to use it instead of our Honey Mustard Vinaigrette.

Chicken tacos in orange and chili in the slow cooker

A taco night favorite! Boneless chicken breasts are slow-cooked in a chipotle orange sauce until tender, then paired with an avocado and fresh orange sauce.

3-ingredient farro bowl with roasted chicken

Carolyn Hodges

To make this hearty grain bowl, pick up a salad kit at the grocery store. Then add the farro and chicken kit for a protein-rich lunch or dinner that’s ready in minutes.

Chicken ragout

This chicken ragout main course is an easy choice for dinner. Made with carrots, onions, mushrooms and tomatoes and flavored with rosemary and thyme, it is cooked in the slow cooker and served over whole wheat noodles.

Fried egg and spinach grits bowls

Photographer: Antonis Achilleos, Accessories Stylist: Shell Royster, Food Stylist: Ruth Blackburn

Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the foundation of this hearty breakfast bowl recipe. The high-fiber grain freezes great, so cook up a batch to save for salads, bowls, and more. With spinach, peanuts and an egg, these bowls make a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.

Pork fillet with apple sweet potatoes and thyme

Bake a pork tenderloin with sweet potatoes, onions, and apples for a dinner quick enough for the week, but special enough for guests.

Split pea soup with ham bone

Photographer: Victor Protasio, Food Stylist: Emily Nabors Hall

Split pea soup gets its smokiness from a ham bone and a dash of smoked paprika. The peas break down as they cook, taking on flavor and adding a creamy texture to this rich, warm soup.

Fish tacos with canned grapefruit sauce

Leigh Beisch

Canned grapefruit and fresh grapefruit segments combine with avocado to make a complex sauce that pairs well with fish.

Panko crusted chicken

This recipe is the perfect way to add some extra flavor to your dinner. Combine this recipe with your favorite vegetables and a serving of whole grains for a balanced meal.

Rainbow Grain Bowl with Cashew Dip

This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.

Beef Stroganoff

A little tender beef goes a long way when complemented with flavorful mushrooms and enriched with a robust sauce in this healthy beef stroganoff recipe.

Instant chicken soup with root vegetables and barley

Be sure to use bone-in chicken here – it enhances the flavor of the broth and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or a pressure cooker.

Turkey chili and brown rice

This hearty turkey chili recipe takes just 35 minutes to make. While it’s cooking, you’ll have time to whip up a green salad and warm up some crusty bread to round out the meal.

Red beans and rice with chicken

Fiber-rich red beans, brown rice, and pan-seared chicken breast are ready in just 20 minutes.

Bowls of chicken tabbouleh with 3 ingredients

Photo by: Carolyn A. Hodges, RD

This near-instant grain bowl makes the most of the prepared foods section of your grocery store. Toss together a protein-packed salad for a quick, healthy dinner.

Instant Split Ham and Pea Soup Freezer Pack

Prepare and freeze all the ingredients for this homemade classic ahead of time, and it will be ready to cook and serve any night of the week, without the need to simmer, thanks to the multicooker. Freezing ingredients in a round container creates the perfect fit for easy transfer to your pressure cooker without having to thaw them first.

Roast chicken with honey and mustard with winter vegetables

Diana Chistruga

Root vegetables and honey mustard glazed chicken are roasted together for layer after layer of intense flavor, with very little added fat. If parsnips are large and have a spongy or woody center, core them before slicing.

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Image Source : www.eatingwell.com

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