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  5. 33 Sunday Dinners for High Blood Pressure

33 Sunday Dinners for High Blood Pressure

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD August 23, 2020
Reviewed by Dietitian Jessica Ball, M.S., RD
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harissa chicken sheet pan

These Sunday dinner recipes are perfect if you're looking to watch your blood pressure. We cut back on the saturated fat and sodium, which are two important factors when managing your blood pressure. Plus, we include healthy-for-you ingredients like potatoes, spinach and beans. Recipes like Sheet-Pan Harissa Chicken & Vegetables and Vegan Mushroom Bolognese are nutritious, flavorful and can help you maintain a healthy blood pressure.

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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. Source: EatingWell.com, January 2020

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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. Source: EatingWell.com, January 2020

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Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles

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A savory marinade with garlic, ginger, soy sauce and sesame oil infuses flavor into sirloin steak pieces in this healthy beef and broccoli stir-fry recipe. Tip: Partially freeze the beef for easier slicing. Source: What to Eat with Diabetes 2019

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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. Source: EatingWell Magazine, September 2019

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Roasted Salmon & Tomatoes with Garlic & Olives

Roasted Salmon & Tomatoes with Garlic & Olives
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Keep the mess to minimum with this easy sheet-pan dinner. Cherry tomato halves roast alongside salmon fillets and make a delicious topping combined with olives, garlic and thyme in this easy fuss-free dinner. Source: EatingWell.com, March 2020

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Vegan Mushroom Bolognese

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This Bolognese sauce recipe is adapted from Marcella Hazan's Essentials of Classic Italian Cooking. We swap out the beef and pork for button mushrooms to keep this traditional comfort food vegan yet weighty with umami flavor. And while some recipes call for red wine, this recipe sticks with Hazan's white wine selection. Source: EatingWell Magazine, September 2020

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Sheet-Pan Harissa Chicken & Vegetables

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This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce. Source: EatingWell.com, March 2020

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Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
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In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too. Source: What to Eat with Diabetes 2019

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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. Source: Diabetic Living Magazine, Fall 2019

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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! Source: EatingWell.com, February 2020

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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. Source: Diabetic Living Magazine, Fall 2019

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One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach
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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce. Source: EatingWell.com, December 2018

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Sweet Chili & Pistachio Mahi Mahi

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Mild tasting mahi mahi gets a spicy and nutty infusion with this crunchy chili-pistachio coating. Served with a quinoa salad, this healthy meal is ready in just 45 minutes. Source: Diabetic Living Magazine

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Chimichurri Noodle Bowls

Chimichurri-Noodle-Bowls with shrimp
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We're mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls. The bright and herby chimichurri sauce originally appeared in Katie Workman's salmon recipe for EatingWell magazine (see Associated Recipes). Leftover chicken, tofu or canned beans can be swapped in for the shrimp. Source: Eatingwell.com, July 2019

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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. Source: Diabetic Living Magazine, Fall 2019

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Charred Shrimp & Pesto Buddha Bowls

Charred Shrimp & Pesto Buddha Bowls
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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. Source: EatingWell.com, June 2019

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Provençal Baked Fish with Roasted Potatoes & Mushrooms

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This easy healthy meal--which requires just 15 minutes of active time--is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores. Source: Diabetic Living Magazine, Fall 2019

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Grilled Fish with Peperonata

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This healthy grilled fish dish is made for easy summertime entertaining. The peperonata can be made in advance and reheated while you grill the fish. Source: EatingWell Magazine, June 2019

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Chicken-Spaghetti Squash Bake

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In this version of a chicken-and-broccoli casserole, spaghetti squash takes on a creamy texture when baked with cream of mushroom soup. Source: Diabetic Living Magazine, Spring 2019

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Beef & Bean Sloppy Joes

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This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar. Source: EatingWell Magazine, January/February 2019

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Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew
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This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad. Source: EatingWell Magazine, January/February 2019

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Chicken & 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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Veggie-Filled Meat Sauce with Zucchini Noodles

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Zucchini noodles (or "zoodles") are all the rage as they're a healthy, gluten-free alternative to pasta. In this recipe, crisp-tender zoodles and sautéed mushrooms are served with a meaty tomato sauce. You'll be serving up more vegetables and we promise--nobody will miss the pasta! Source: Diabetic Living Magazine

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Honey Mustard Salmon with Mango Quinoa

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In this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds. Source: Diabetic Living Magazine

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Cabbage Lo Mein

Cabbage Lo Mein
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Jam-packed with a colorful medley of vegetables, this classic noodle dish relies on a bold sesame-soy sauce to tie all the flavors and textures together. Source: Diabetic Living Magazine, Fall 2018

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Spaghetti Squash with Tomato Basil Sauce

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Swapping spaghetti squash for pasta is a great way to cut back on carbs and calories in this saucy vegan dinner. Here, we have tossed the squash with a simple fresh tomato sauce. Jazz up the sauce with crushed red pepper flakes, Kalamata olives and/or capers, if you like. Source: Eatingwell.com, September 2018

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Chicken, Spring Pea and Farro Risotto with Lemon

<p>Farro is chewier than Italian rice and adds an earthy flavor to the lemon-pepper chicken and spring peas in this tasty risotto recipe. Source: Diabetic Living Magazine</p>
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Farro is chewier than Italian rice and adds an earthy flavor to the lemon-pepper chicken and spring peas in this tasty risotto recipe. Source: Diabetic Living Magazine

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Vegetable and Tofu Soup

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Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup. Source: Diabetic Living Magazine

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Spicy Jerk Shrimp

Spicy Jerk Shrimp
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Here's a shrimp sheet pan supper that's roasted and caramelized to perfection! The pineapple in this recipe makes a sweet sauce that balances the heat of the Jamaican jerk seasoning. Source: Diabetic Living Magazine

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Skillet Steak with Mushroom Sauce

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This steak, broccoli rabe and pea dinner is a one-skillet meal that will be on your table in just 25 minutes! The pan drippings combine with mushroom, broth and grainy mustard to make a thick and delicious sauce. Source: Diabetic Living Magazine

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Vegan Lasagna

<p>Silken tofu seasoned with cheesy-tasting nutritional yeast makes a flavorful vegan substitute for ricotta and Parmesan. Whole-wheat noodles and lots of veggies make this version healthier than a typical lasagna. Source: EatingWell.com, July 2018</p>
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Silken tofu seasoned with cheesy-tasting nutritional yeast makes a flavorful vegan substitute for ricotta and Parmesan. Whole-wheat noodles and lots of veggies make this version healthier than a typical lasagna. Source: EatingWell.com, July 2018

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Crispy Oven-Fried Fish Tacos

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Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside. Source: EatingWell.com, July 2018

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Pork Tenderloin with Apple-Thyme Sweet Potatoes

Pork Tenderloin with Apple-Thyme Sweet Potatoes
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A pork tenderloin is baked with sweet potatoes, onions and apples for a dinner that's quick enough for weeknights but special enough for guests. Source: Diabetic Living Magazine

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    1 of 33 One-Pan Chicken & Asparagus Bake
    2 of 33 Shrimp-&-Grits-Stuffed Peppers
    3 of 33 Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles
    4 of 33 Seared Scallops with White Bean Ragu & Charred Lemon
    5 of 33 Roasted Salmon & Tomatoes with Garlic & Olives
    6 of 33 Vegan Mushroom Bolognese
    7 of 33 Sheet-Pan Harissa Chicken & Vegetables
    8 of 33 Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
    9 of 33 Chinese Ginger Beef Stir-Fry with Baby Bok Choy
    10 of 33 Mushroom-Swiss Turkey Burgers
    11 of 33 Chilean Lentil Stew with Salsa Verde
    12 of 33 One-Pot Garlicky Shrimp & Spinach
    13 of 33 Sweet Chili & Pistachio Mahi Mahi
    14 of 33 Chimichurri Noodle Bowls
    15 of 33 Turkish Seared Tuna with Bulgur & Chickpea Salad
    16 of 33 Charred Shrimp & Pesto Buddha Bowls
    17 of 33 Provençal Baked Fish with Roasted Potatoes & Mushrooms
    18 of 33 Grilled Fish with Peperonata
    19 of 33 Chicken-Spaghetti Squash Bake
    20 of 33 Beef & Bean Sloppy Joes
    21 of 33 Slow-Cooker Chicken & White Bean Stew
    22 of 33 Chicken & Vegetable Penne with Parsley-Walnut Pesto
    23 of 33 Veggie-Filled Meat Sauce with Zucchini Noodles
    24 of 33 Honey Mustard Salmon with Mango Quinoa
    25 of 33 Cabbage Lo Mein
    26 of 33 Spaghetti Squash with Tomato Basil Sauce
    27 of 33 Chicken, Spring Pea and Farro Risotto with Lemon
    28 of 33 Vegetable and Tofu Soup
    29 of 33 Spicy Jerk Shrimp
    30 of 33 Skillet Steak with Mushroom Sauce
    31 of 33 Vegan Lasagna
    32 of 33 Crispy Oven-Fried Fish Tacos
    33 of 33 Pork Tenderloin with Apple-Thyme Sweet Potatoes

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    33 Sunday Dinners for High Blood Pressure
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