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  6. 22 High-Fiber Dinners That Are on the Table in 30 Minutes

22 High-Fiber Dinners That Are on the Table in 30 Minutes

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD February 28, 2020
Reviewed by Dietitian Jessica Ball, M.S., RD
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Spinach, Lima Bean & Crispy Pancetta Pasta

If you're looking to increase the amount of fiber in your diet, these 30-minute dinners are a great start. Fiber is linked to numerous health benefits including weight loss, gut health, heart health and decreased risk of diabetes. Not to mention, making sure you get enough fiber is important to stay regular. Recipes like Pan-Seared Steak with Crispy Herbs & Escarole and Vegetarian Gumbo come together quickly so you can easily and deliciously up your fiber intake.

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Tofu Tacos

Tofu Tacos
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These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. For vegetarians, add crumbled queso fresco. Source: EatingWell.com, January 2020

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One-Pot Garlic-Shrimp Pasta

<p>Forget the fuss: this one-pot meal has it all--garlic, shrimp, vegetables and plenty of fresh basil. Cleanup after this healthy dinner is a breeze and it's quick too, done in less than 30 minutes. Once you get comfortable with this weeknight recipe, get creative by substituting zucchini for the summer squash and swapping out the Brussels sprouts for broccoli or cauliflower. Source: EatingWell.com, December 2019</p>
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Forget the fuss: this one-pot meal has it all--garlic, shrimp, vegetables and plenty of fresh basil. Cleanup after this healthy dinner is a breeze and it's quick too, done in less than 30 minutes. Once you get comfortable with this weeknight recipe, get creative by substituting zucchini for the summer squash and swapping out the Brussels sprouts for broccoli or cauliflower. Source: EatingWell.com, December 2019

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Edamame Lettuce Wrap Burgers with Peanut Sauce

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Edamame make these homemade veggie burgers mean, green protein machines. Peanut sauce, curry paste and quick-pickled carrots give them Thai-inspired flair. Source: EatingWell Magazine, January/February 2020

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Crispy Gnocchi Pasta with Tomatoes & Leeks

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These gnocchi are crispy on the outside, tender on the inside because you sauté them in hot oil. Plus, they leave a little fond (crispy brown bits) in the pan that adds toasty flavor to the tomato and leek sauce, which is cooked in the same pan. Since this easy gnocchi recipe calls for store-bought shelf-stable gnocchi, it's quick to prepare--just 20 minutes, start to finish. Opt for whole-wheat gnocchi to get 2 extra grams of fiber per serving compared to white. This easy and healthy dinner is easy to customize too: see Tips for variations with shrimp, pesto instead of butter, and pork chops instead of gnocchi. Source: EatingWell Magazine, October 2019

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Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

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This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense. Source: EatingWell Magazine, January/February 2019

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Loaded Sheet-Pan Nachos

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This quick and easy Super Bowl recipe has been referred to as "the best nachos people have ever had." With easy-to-find ingredients, an optional pop of tang and spice from the pickled jalapeños, and the salsa verde and sour cream for serving, we think it's earned its title! Source: EatingWell.com, January 2020

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Sloppy Joe Casserole

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Like sloppy Joes? Then you'll love this sloppy Joe casserole recipe. This kid-friendly dinner has the classic sloppy Joe flavors kids love, while parents will like all the veggies that are packed in to make it a healthy meal. Source: EatingWell.com, December 2019

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Spinach, Lima Bean & Crispy Pancetta Pasta

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We opt for fresh spinach pasta here--it cooks quickly and adds a pop of color. Cooking lima beans in pancetta drippings infuses them with flavor. Source: EatingWell Magazine, March 2020

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Polenta Pizza with Mushrooms & Arugula Salad

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This healthy homemade pizza for two is small enough that it can be made in the toaster oven, if your toaster oven has a "broil" function. Source: Diabetic Living Magazine, Winter 2020

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Chipotle Turkey Tostadas

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Try this creative, delicious way to use up your Thanksgiving leftovers. This recipe shows you how to make tostada shells from corn tortillas. Think of a tostada as an open-face taco: a crispy corn tortilla smothered in toppings. Source: Diabetic Living Magazine, Winter 2020

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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. Source: EatingWell Magazine, October 2019

 

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California Turkey Burgers & Baked Sweet Potato Fries

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Inspired by an option at the West Coast chain In-N-Out Burger, this turkey burger recipe keeps the carbs in check with a lettuce wrap instead of a bun. The side of sweet potato fries bakes while you prep the burgers, so this entire healthy dinner is ready in under 30 minutes. Source: Diabetic Living Magazine, Fall 2019

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Vegetarian Gumbo

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This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil. Source: EatingWell.com, December 2019

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Piled-High Greek Vegetable Pitas

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The bright, fresh flavors of the Mediterranean come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe--or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature. Source: What to Eat with Diabetes 2019

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Smoked Salmon Quesadilla

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Smoked salmon, peas, and red onion are mixed with cream cheese and spread between layers of a soft tortilla wrap--resulting in an easy-to-make quesadilla with a mouthwatering and melty filling. Source: Diabetic Living Magazine

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Long-Life Noodles with Beef & Chinese Broccoli

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Noodles are a key part of Chinese New Year celebrations because they symbolize long life. We love this recipe for the tradition because it's super-customizable based on your tastes. Try swapping in chicken for the steak. Can't find Chinese broccoli? Use broccolini instead. Or swap out the mushrooms and broccoli altogether for snow peas and carrots. Source: EatingWell Magazine, January/February 2019

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Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce

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This crowd-pleasing and easy dinner recipe takes just 20 minutes to make, start to finish, so it's perfect for weeknights! When tomatoes are at their in-season best, just a quick chop and a few ingredients are all you need to make a spaghetti sauce in minutes. Store-bought chicken meatballs keep the low-effort theme going all the way to the table. Source: EatingWell Magazine, June 2019

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Pineapple, Bacon & Kale Pizza

<p>This homemade Hawaiian pizza can be on the table in just 20 minutes and thanks to the bonus addition of kale--has more fiber, calcium, and vitamin K than takeout. Source: Diabetic Living Magazine</p>
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This homemade Hawaiian pizza can be on the table in just 20 minutes and thanks to the bonus addition of kale--has more fiber, calcium, and vitamin K than takeout. Source: Diabetic Living Magazine

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Jackfruit Barbacoa Burrito Bowls

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Jackfruit, a tropical fruit with a dense, chewy texture, is a blank canvas that takes on flavors well. In these vegan burrito bowls, the jackfruit is simmered in a warm and spicy chile sauce that's so good you'll never know you're eating a plant-based protein instead of pork or beef. Source: EatingWell.com, March 2019

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Indian Curry Fish

<p>Baked tilapia fillets are served alongside curry-flavored lentils, pea pods, and cherry tomatoes in this colorful and healthy 25-minute dinner recipe. With a few substitutions you can turn this dish into a sandwich or a bowl (see recipe variations, below). Source: Diabetic Living Magazine</p>
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Baked tilapia fillets are served alongside curry-flavored lentils, pea pods, and cherry tomatoes in this colorful and healthy 25-minute dinner recipe. With a few substitutions you can turn this dish into a sandwich or a bowl (see recipe variations, below). Source: Diabetic Living Magazine

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Chicken & Vegetable Penne with Parsley-Walnut Pesto

Chicken and Vegetable Penne with Parsley-Walnut Pesto
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Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto. Source: Diabetic Living Magazine, Spring 2019

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White Bean Ragout

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Topped with Asiago cheese, this bean ragout dinner for two is perfect for a cool fall night. Source: Diabetic Living Magazine

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    1 of 22 Tofu Tacos
    2 of 22 One-Pot Garlic-Shrimp Pasta
    3 of 22 Edamame Lettuce Wrap Burgers with Peanut Sauce
    4 of 22 Crispy Gnocchi Pasta with Tomatoes & Leeks
    5 of 22 Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
    6 of 22 Loaded Sheet-Pan Nachos
    7 of 22 Sloppy Joe Casserole
    8 of 22 Spinach, Lima Bean & Crispy Pancetta Pasta
    9 of 22 Polenta Pizza with Mushrooms & Arugula Salad
    10 of 22 Chipotle Turkey Tostadas
    11 of 22 Pan-Seared Steak with Crispy Herbs & Escarole
    12 of 22 California Turkey Burgers & Baked Sweet Potato Fries
    13 of 22 Vegetarian Gumbo
    14 of 22 Piled-High Greek Vegetable Pitas
    15 of 22 Smoked Salmon Quesadilla
    16 of 22 Long-Life Noodles with Beef & Chinese Broccoli
    17 of 22 Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce
    18 of 22 Pineapple, Bacon & Kale Pizza
    19 of 22 Jackfruit Barbacoa Burrito Bowls
    20 of 22 Indian Curry Fish
    21 of 22 Chicken & Vegetable Penne with Parsley-Walnut Pesto
    22 of 22 White Bean Ragout

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    22 High-Fiber Dinners That Are on the Table in 30 Minutes
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