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  6. 24 High-Protein, 400-Calorie Dinners for Spring

24 High-Protein, 400-Calorie Dinners for Spring

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD March 01, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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Spaghetti with Arugula & Clam Sauce
Credit: Jason Donnelly

Enjoy a healthy and hearty meal with these high-protein dinner recipes. These filling dinners are packed with vegetables, have at least 15 grams of protein per serving and contain 400 calories or fewer to help you meet your goals. Recipes like 3-Ingredient Chicken Caesar Flatbread and Spaghetti with Arugula & Clam Sauce are bright, delicious and perfect for the warmer weather.

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Seared Cod with Spinach-Lemon Sauce

<p>A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta.</p>
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A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta.

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Lemony Linguine with Spring Vegetables

<p>Instead of cooking pasta in a huge pot of water, here we use just 3 1/2 cups for this one-pot pasta recipe. When the pasta is al dente, most of the water has evaporated and the bit that's left is thickened with the starch that cooks off the pasta. With just a few add-ins like lemon and Parmesan cheese you have a delicious silky sauce. Want to use up your veggie stash in the freezer? Swap in 8 ounces frozen spinach for fresh.</p>
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Instead of cooking pasta in a huge pot of water, here we use just 3 1/2 cups for this one-pot pasta recipe. When the pasta is al dente, most of the water has evaporated and the bit that's left is thickened with the starch that cooks off the pasta. With just a few add-ins like lemon and Parmesan cheese you have a delicious silky sauce. Want to use up your veggie stash in the freezer? Swap in 8 ounces frozen spinach for fresh.

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Grilled Pork Loin with White Bean Puree & Lemon Herb Vinaigrette

<p>This easy grilled pork loin recipe served with a white bean puree gets a pop of fresh flavor from the lemony, fresh herb vinaigrette. Make it a complete healthy dinner with steamed green beans and a green salad tossed with Italian dressing.</p>
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This easy grilled pork loin recipe served with a white bean puree gets a pop of fresh flavor from the lemony, fresh herb vinaigrette. Make it a complete healthy dinner with steamed green beans and a green salad tossed with Italian dressing.

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Spring Green Soup with Chicken

<p>Sautéing chicken in a little oil first (rather than poaching in the broth) creates some browned bits in the pan (aka fond) that give this green soup a richer flavor.</p>
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Sautéing chicken in a little oil first (rather than poaching in the broth) creates some browned bits in the pan (aka fond) that give this green soup a richer flavor.

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3-Ingredient Chicken Caesar Flatbread

3-Ingredient-Diabetes-Chix-Caesar-Flatbread
Credit: Photo by: Carolyn A. Hodges, R.D.
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A frozen cauliflower-based pizza crust becomes the crispy base for this no-fuss flatbread. Pick up a Caesar-style salad kit to save yourself the hassle of needing to buy lots of other ingredients (everything's included in the kit!), and use rotisserie chicken breast to simplify prep even more.

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Spaghetti with Arugula & Clam Sauce

Spaghetti with Arugula & Clam Sauce
Credit: Jason Donnelly
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Canned clams are a great ingredient to have on hand for a fast dinner. Plus, their juices amp up the flavor of this sauce. Look for cans with certification from the Marine Stewardship Council for the most sustainable choice.

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3-Ingredient Goat Cheese Pasta with Broccoli

3-Ingredient Goat Cheese Pasta with Broccoli
Credit: Carolyn A. Hodges, R.D.
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Swap out regular pasta for pasta made with chickpeas and you'll more than triple the fiber and double the protein in this simple, satisfying dish. Be sure to save some of the pasta water to make a sauce. Feel free to use frozen broccoli in a pinch (you can blanch the broccoli in the same water you use to cook the pasta).

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Baked Chicken Drumsticks with Roasted Cauliflower & Potato Salad

Baked Chicken Drumsticks with Roasted Cauliflower & Potato Salad
Credit: Jason Donnelly
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Tossing the roasted cauliflower and potatoes with the creamy tarragon dressing while they're hot infuses them with flavor. The cornichons are an unexpected, delicious addition to this potato salad dressing. If you don't have any on hand, pickles or even relish would be good too.

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Steak & Vegetable Stir-Fry with Black Bean-Garlic Sauce

Steak & Vegetable Stir-Fry with Black Bean-Garlic Sauce
Credit: Jason Donnelly
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Quick-cooking and full-flavored skirt steak is perfect for stir-fries. Just be sure to slice it across the grain so the steak stays tender as it cooks.

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Shrimp Risotto with Asparagus

Wild Rice Risotto with Shrimp & Spring Vegetables
Credit: Dera Burreson
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Asparagus, snap peas and a touch of lemon zest bring fresh spring flavor to this riff on classic risotto made with a whole-grain rice blend.

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Salmon & Asparagus with Lemon-Garlic Butter Sauce

<p>Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.</p>
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Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

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One-Pan Chicken & Asparagus Bake

<p>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.</p>
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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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Mediterranean Cod with Roasted Tomatoes

<p>Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite.</p>
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Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite.

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Spaghetti Carbonara with Peas

<p>Our healthy spaghetti carbonara recipe is lower in calories and fat than a traditional spaghetti carbonara recipe, plus it boasts 9 more grams of fiber per serving from whole-wheat pasta. For the best flavor, use Parmigiano-Reggiano cheese. The eggs in the sauce are not fully cooked; if you're concerned about consuming undercooked eggs, use pasteurized-in-the-shell eggs in this spaghetti carbonara recipe.</p>
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Our healthy spaghetti carbonara recipe is lower in calories and fat than a traditional spaghetti carbonara recipe, plus it boasts 9 more grams of fiber per serving from whole-wheat pasta. For the best flavor, use Parmigiano-Reggiano cheese. The eggs in the sauce are not fully cooked; if you're concerned about consuming undercooked eggs, use pasteurized-in-the-shell eggs in this spaghetti carbonara recipe.

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Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg

Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg
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Crushed coriander seeds and lemon zest give this quick salmon recipe praiseworthy flavor that pairs beautifully with a shaved asparagus and poached egg salad. Served with a glass of white wine, this healthy recipe makes the ultimate lunch or light dinner.

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Skillet Lemon Chicken with Spinach

<p>This simple, ultra-quick chicken dinner--packed with spinach and peppers--is delicious on its own or served over brown rice or your favorite pasta.</p>
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This simple, ultra-quick chicken dinner--packed with spinach and peppers--is delicious on its own or served over brown rice or your favorite pasta.

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Sauteed Shrimp and Asparagus

<p>Cook asparagus in white wine to make this sophisticated shrimp dinner. Try it the next time you're entertaining.</p>
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Cook asparagus in white wine to make this sophisticated shrimp dinner. Try it the next time you're entertaining.

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Spinach & Tuna Noodle Casserole

<p>Homemade mushroom sauce kicks the can of soup out of the picture in this veggie-centric, healthy riff on a classic tuna-noodle casserole recipe. Serve with steamed green beans.</p>
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Homemade mushroom sauce kicks the can of soup out of the picture in this veggie-centric, healthy riff on a classic tuna-noodle casserole recipe. Serve with steamed green beans.

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Chili-Rubbed Tilapia with Asparagus & Lemon

<p>Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.</p>
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Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

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Skillet Pork Chops with Peas, Carrots & Pearl Onions

<p>This superfast one-dish dinner is full of classic flavor and is such a crowd pleaser that you'll want to work it into your regular weeknight dinner rotation. We call for bone-in pork chops to maximize flavor, but boneless pork chops are a fine substitution. To round out this meal a little more, serve with rice or mashed potatoes.</p>
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This superfast one-dish dinner is full of classic flavor and is such a crowd pleaser that you'll want to work it into your regular weeknight dinner rotation. We call for bone-in pork chops to maximize flavor, but boneless pork chops are a fine substitution. To round out this meal a little more, serve with rice or mashed potatoes.

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Anchor Bay Mussels with Tomatoes & Feta

<p>This simple and delicious mussels recipe is restaurant-worthy. Just make sure you clean your mussels well before cooking: Give them a rinse under cold running water and use a brush to remove any barnacles or grit from the shell. Discard mussels with broken shells or those whose shells remain open after you tap them lightly. Pull off any fibrous "beard" that may be pinched between the shells.</p>
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This simple and delicious mussels recipe is restaurant-worthy. Just make sure you clean your mussels well before cooking: Give them a rinse under cold running water and use a brush to remove any barnacles or grit from the shell. Discard mussels with broken shells or those whose shells remain open after you tap them lightly. Pull off any fibrous "beard" that may be pinched between the shells.

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Spring Green Frittata

<p>Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.</p>
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Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.

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Lemon Chicken Pasta

<p>We love the combination of lemon zest and toasted breadcrumbs in this quick and easy pasta recipe for one. This healthy dinner is made with rotisserie chicken and quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.</p>
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We love the combination of lemon zest and toasted breadcrumbs in this quick and easy pasta recipe for one. This healthy dinner is made with rotisserie chicken and quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.

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Tarragon Scallops on Asparagus Spears

<p>In this 15-minute recipe, crisp and tender asparagus spears serve as a vibrant base for lemon- and tarragon-flavored sea scallops.</p>
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In this 15-minute recipe, crisp and tender asparagus spears serve as a vibrant base for lemon- and tarragon-flavored sea scallops.

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    1 of 24 Seared Cod with Spinach-Lemon Sauce
    2 of 24 Lemony Linguine with Spring Vegetables
    3 of 24 Grilled Pork Loin with White Bean Puree & Lemon Herb Vinaigrette
    4 of 24 Spring Green Soup with Chicken
    5 of 24 3-Ingredient Chicken Caesar Flatbread
    6 of 24 Spaghetti with Arugula & Clam Sauce
    7 of 24 3-Ingredient Goat Cheese Pasta with Broccoli
    8 of 24 Baked Chicken Drumsticks with Roasted Cauliflower & Potato Salad
    9 of 24 Steak & Vegetable Stir-Fry with Black Bean-Garlic Sauce
    10 of 24 Shrimp Risotto with Asparagus
    11 of 24 Salmon & Asparagus with Lemon-Garlic Butter Sauce
    12 of 24 One-Pan Chicken & Asparagus Bake
    13 of 24 Mediterranean Cod with Roasted Tomatoes
    14 of 24 Spaghetti Carbonara with Peas
    15 of 24 Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg
    16 of 24 Skillet Lemon Chicken with Spinach
    17 of 24 Sauteed Shrimp and Asparagus
    18 of 24 Spinach & Tuna Noodle Casserole
    19 of 24 Chili-Rubbed Tilapia with Asparagus & Lemon
    20 of 24 Skillet Pork Chops with Peas, Carrots & Pearl Onions
    21 of 24 Anchor Bay Mussels with Tomatoes & Feta
    22 of 24 Spring Green Frittata
    23 of 24 Lemon Chicken Pasta
    24 of 24 Tarragon Scallops on Asparagus Spears

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    24 High-Protein, 400-Calorie Dinners for Spring
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