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  6. 20 Diabetes-Friendly Dinners for High Blood Pressure

20 Diabetes-Friendly Dinners for High Blood Pressure

Jessica Ball
Jessica Ball, M.S., RD Reviewed by Dietitian Lisa Valente, M.S., RD Updated November 01, 2022
Reviewed by Dietitian Lisa Valente, M.S., RD
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One-Pan Chicken & Asparagus Bake

If you are following a diabetes-friendly diet and also want to pursue a healthy blood pressure, we have dinner ideas. Each of these delicious veggie-loaded dinners cuts down on sodium and saturated fats, while upping nutrients like potassium to promote heart health. Additionally, all of these recipes meet our diabetes-friendly standards, including complex carbs, healthy fats and lean proteins. The Pan-Seared Steak with Crispy Herbs & Escarole recipe and Charred Shrimp, Pesto & Quinoa Bowls recipe are great meals to help you maintain your health goals.  All you have to do is choose one (or more!) and enjoy it.

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One-Pan Chicken & Asparagus Bake

One-Pan Chicken & Asparagus Bake
Credit: photography / Caitlin bensel, Food Styling / Emily Nabors Hall
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In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. This is one quick dinner recipe you'll be returning to again and again. 

 

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Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce

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How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation. 

 

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Chickpea & Potato Curry

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This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up. 

 

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Shrimp-&-Grits-Stuffed Peppers

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Shrimp and grits are stuffed inside bell peppers and baked in this healthy stuffed peppers recipe. Add the optional hot sauce if you want to give the filling some kick. Look for bell peppers--use any color--with even bottoms, so that they stand upright on their own when they're cooked. 

 

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Pan-Seared Steak with Crispy Herbs & Escarole

Pan-Seared Steak with Crispy Herbs & Escarole
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This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too. 

 

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Mushroom-Swiss Turkey Burgers

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In this gluten-free turkey burger recipe, lean ground turkey stands in for ground beef, and portobello mushrooms produce a juicy, flavorful alternative to the traditional bun. Melted Swiss cheese, sliced tomato and arugula top off this delicious low-carb dinner! 

 

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Baked Halibut with Brussels Sprouts & Quinoa

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Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes. 

 

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Slow-Cooker Chicken Marsala

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This slow-cooker chicken Marsala recipe gets its full flavor from plenty of mushrooms and fragrant shallots. Whole-wheat pasta soaks up the rich sauce. Round it out with a simple green salad for a comforting healthy dinner. 

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Pressure Cooker "Corned" Beef & Cabbage

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Corned beef is brisket that has been pickled in spices for days. You can buy it ready-to-cook or corn your own at home, but both are serious sodium bombs, packing more than 500 mg per 3-ounce serving--nearly 25% of the recommended daily limit. For this healthier pressure cooker corned beef and cabbage, we start with a plain brisket and add seasonings ourselves to control the salt level. We also opt for a flat-cut end of brisket, instead of the thicker point cut, as it has less fat, making it easier to slice when cooked. An electric pressure cooker, such as an Instant Pot, is absolutely key to this recipe, allowing you to cook the brisket in one hour--as opposed to three hours or more in the oven. It also lets you sear and roast in one device, saving cleanup time. 

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Seared Scallops with White Bean Ragu & Charred Lemon

Seared Scallops with White Bean Ragu & Charred Lemon
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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor. 

 

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Chinese Ginger Beef Stir-Fry with Baby Bok Choy

Chinese Ginger Beef Stir-Fry with Baby Bok Choy
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All of the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, cleanup is quick too. Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian-foods aisle of your grocery store. It has the most concentrated oyster flavor. 

 

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Chilean Lentil Stew with Salsa Verde

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This healthy vegetarian recipe is hearty and satisfying. Don't skip the parsley relish (salsa verde)--it's easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew, as they don't fall apart while cooking; however, regular brown lentils (found in most supermarkets) will also work. 

 

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Turkish Seared Tuna with Bulgur & Chickpea Salad

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This healthy tuna recipe combines many of Turkey's most beloved foods and flavors--fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day. 

 

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Grilled Eggplant & Tomato Pasta

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The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner. 

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Grilled Beef & Vegetable Kebabs

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These easy grilled beef & vegetable kebabs are not only delicious--they're economical too. Tri-tip is an inexpensive and flavorful cut of beef that takes beautifully to cooking over an open flame. Thread it onto skewers with colorful veggies and marinate for up to eight hours before cooking on the grill or over your campfire. Either way, it's a healthy and tasty summer meal. 

 

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Charred Shrimp & Pesto Buddha Bowls

charred shrimp
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These shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame. 

 

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Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower

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The combination of sweet maple syrup and tangy mustard makes a flavorful marinade for quick-cooking pork loin chops in this healthy dinner recipe. Serve with roasted sweet potatoes and cauliflower for an easy, tasty meal that's ready in under a half an hour (if you marinate the pork ahead of time). 

 

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Chicken Kebabs with Warm Cabbage-Apple Slaw

Chicken Kebabs with Warm Cabbage-Apple Slaw & Potatoes
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Serve these easy grilled chicken kebabs with apple and cabbage slaw and potatoes for a healthy dinner that's great for summer cookouts. Leave yourself enough time to marinate the chicken for up to three hours in the simple orange-ginger marinade before threading it onto skewers and putting them on the grill.

 

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Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Chicken & Cucumber Lettuce Wraps with Peanut Sauce
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We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike. 

 

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Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

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Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes. 

 

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By Jessica Ball, M.S., RD

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    View All

    1 of 20 One-Pan Chicken & Asparagus Bake
    2 of 20 Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
    3 of 20 Chickpea & Potato Curry
    4 of 20 Shrimp-&-Grits-Stuffed Peppers
    5 of 20 Pan-Seared Steak with Crispy Herbs & Escarole
    6 of 20 Mushroom-Swiss Turkey Burgers
    7 of 20 Baked Halibut with Brussels Sprouts & Quinoa
    8 of 20 Slow-Cooker Chicken Marsala
    9 of 20 Pressure Cooker "Corned" Beef & Cabbage
    10 of 20 Seared Scallops with White Bean Ragu & Charred Lemon
    11 of 20 Chinese Ginger Beef Stir-Fry with Baby Bok Choy
    12 of 20 Chilean Lentil Stew with Salsa Verde
    13 of 20 Turkish Seared Tuna with Bulgur & Chickpea Salad
    14 of 20 Grilled Eggplant & Tomato Pasta
    15 of 20 Grilled Beef & Vegetable Kebabs
    16 of 20 Charred Shrimp & Pesto Buddha Bowls
    17 of 20 Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower
    18 of 20 Chicken Kebabs with Warm Cabbage-Apple Slaw
    19 of 20 Chicken & Cucumber Lettuce Wraps with Peanut Sauce
    20 of 20 Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

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    20 Diabetes-Friendly Dinners for High Blood Pressure
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