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  5. 18 High-Blood Pressure Dinners in 30 Minutes or Less

18 High-Blood Pressure Dinners in 30 Minutes or Less

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD January 07, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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Pistachio-Crusted Chicken with Warm Barley Salad

If you're looking to eat for a healthier blood pressure, these nutritious dinner recipes are a great choice. These dinners are lower in saturated fat and sodium while also being higher in potassium, which can help maintain a healthy blood pressure. You'll get at least 20% of the recommended daily value of potassium in delicious recipes like Pistachio-Crusted Chicken with Warm Barley Salad and Roasted Vegetable & Black Bean Tacos.

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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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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.

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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

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Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

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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.

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Spaghetti with Quick Meat Sauce

Spaghetti with Quick Meat Sauce
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Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you're serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

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Pistachio-Crusted Chicken with Warm Barley Salad

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Barley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa.

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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.

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Roasted Vegetable & Black Bean Tacos

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These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.

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Bell Pepper, Bok Choy & Pork Stir-Fry

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This healthy pepper and pork stir-fry recipe has a citrusy mojo sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.

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Herby Mediterranean Fish with Wilted Greens & Mushrooms

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This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

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Baked Beans with Ground Beef

Baked Beans with Ground Beef
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Upgrade baked beans from classic side dish to a meaty main meal by adding lean ground beef. The final result, a superfast hearty casserole, is an easy and fast dinner option. Ground turkey or even sausage would work nicely in this dish. Just watch the sodium.

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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.

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Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce

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In a vegan riff on green goddess dressing, cashews provide a creamy base with tons of flavor from herbs and apple-cider vinegar. Drizzle it all over this bowl of quinoa and roasted vegetables to make a satisfying vegan dinner or easy packable lunch that is ready in just 30 minutes.

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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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Carne Asada Tacos

Carne Asada Tacos
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These flank-steak soft tacos are so tasty and easy, they should be in everyone's repertoire. Plus they're made with fresh corn tortillas (not fried) and topped with a quick homemade salsa made with avocado, tomato, onion and a bright squeeze of lime.

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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.

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Spicy Chicken and Snow Pea Skillet

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Chock-full of nutrients, snow peas shine in this 20-minute, harissa-sauced, one-pot meal that feeds the whole family. Harissa is a North African hot chile paste--use just a teaspoon if you prefer a mild flavor.

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Spicy Orange Beef & Broccoli Stir-Fry

Spicy Orange Beef & Broccoli Stir-Fry
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With fresh broccoli, ginger, red bell peppers and plenty of fresh citrus, this healthy beef stir-fry is sure to become a favorite. And it's ready in 30 minutes, making it the perfect healthy weeknight dinner. Serve with brown rice.

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    1 of 18 Seared Scallops with White Bean Ragu & Charred Lemon
    2 of 18 Beef & Bean Sloppy Joes
    3 of 18 Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
    4 of 18 One-Pot Garlicky Shrimp & Spinach
    5 of 18 Spaghetti with Quick Meat Sauce
    6 of 18 Pistachio-Crusted Chicken with Warm Barley Salad
    7 of 18 Skillet Steak with Mushroom Sauce
    8 of 18 Roasted Vegetable & Black Bean Tacos
    9 of 18 Bell Pepper, Bok Choy & Pork Stir-Fry
    10 of 18 Herby Mediterranean Fish with Wilted Greens & Mushrooms
    11 of 18 Baked Beans with Ground Beef
    12 of 18 Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
    13 of 18 Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
    14 of 18 Mushroom-Swiss Turkey Burgers
    15 of 18 Carne Asada Tacos
    16 of 18 Honey Mustard Salmon with Mango Quinoa
    17 of 18 Spicy Chicken and Snow Pea Skillet
    18 of 18 Spicy Orange Beef & Broccoli Stir-Fry

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