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  6. 28 Diabetes-Friendly Dinners That Can Help You Lose Weight

28 Diabetes-Friendly Dinners That Can Help You Lose Weight

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD November 02, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta
Credit: Photography / Kelsey Hansen, Styling / Sammy Mila

These healthy dinners can do it all—they're high in fiber, but lower in calories, saturated fat and sodium, so you can hit your nutritional goals and stick to a diabetes-friendly eating pattern. There's a dish for everyone in this mix, from creamy pasta and tender chicken dinners to vegetarian stew and cozy soups. Recipes like our Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta and Curried Chickpea Stew are delicious and nutritious.

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Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta
Credit: Photography / Kelsey Hansen, Styling / Sammy Mila
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You'll only have to dirty one pot in this easy pasta recipe that cooks chicken and vegetables right along with the noodles. Plus, by using the exact amount of water you need to cook the pasta, the starch that usually gets drained off with your pasta water stays in the pot, giving you delectably creamy results.

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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.

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Chipotle Chicken Quinoa Burrito Bowl

Chipotle Chicken Quinoa Burrito Bowl
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This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

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Curried Chickpea Stew

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Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

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Creamy Fettuccine with Brussels Sprouts & Mushrooms

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Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.

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Hearty Chickpea & Spinach Stew

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This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

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Loaded Black Bean Nacho Soup

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Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

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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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Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions

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In this healthy chicken recipe, the meat is rubbed with ancho chile powder, a spice made from dried poblano peppers. It adds mild heat and subtle smokiness to the rub on the chicken, but you can use regular chili powder here instead. This recipe makes an extra 1/2 cup of the black bean mash--try it wrapped into a burrito for lunch or as a taco filling (see Tips, below).

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Cuban Cauliflower Rice Bowl

Cuban Cauliflower Rice Bowl
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In this riff on a healthy grain bowl recipe we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy mojo sauce drizzled on top gives this easy lunch or dinner a Cuban flair.

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Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

spaghetti squash with roasted tomatoes beans and almond pesto
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Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

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Eggplant Tortilla Casserole

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This layered casserole is inspired by classic cheese enchiladas, minus the fuss of rolling and stuffing individual tortillas. You'd never guess that within this comforting Tex-Mex casserole hides a layer of thinly sliced eggplant. The thin slices become tender when roasted and add a subtle savory note.

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Quinoa Deli Salad

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This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.

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Za'atar-Roasted Chicken Tenders & Vegetables with Couscous

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Za'atar (or zaatar)--a Middle-Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs--gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.

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White Turkey Chili

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This healthy white turkey chili recipe is gorgeous, with flecks of green from zucchini, oregano and green chiles. To keep the saturated fat low, we use one pound of ground turkey and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

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Cheesy Chipotle-Cauliflower Mac

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You'll barely notice the cauliflower in this comforting skillet pasta--it's pureed and mixed into the creamy cheese sauce.

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Chicken & Sun-Dried Tomato Orzo

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Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

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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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Roasted Autumn Vegetables & Chicken Sausage for Two

roasted autumn vegetables & chicken sausage for two
Credit: Karla Conrad
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In this sheet-pan dinner recipe, butternut squash, Brussels sprouts, garlic and sausage all roast on one pan. Pick whatever variety of chicken sausage you prefer but we're partial to the flavor of chicken-apple in this healthy dinner recipe. Serve with crusty bread and a dollop of whole-grain mustard.

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Red Lentil & Cauliflower Curry

Cauliflower & Red Lentil Curry
Credit: Jason Donnelly
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This cauliflower curry recipe also features red lentils, which turn yellow when cooked. Curry powder, onions, cumin and other seasonings give this vegetarian dinner tons of flavor. Serve over rice to complete the meal.

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Norma's Mushroom Barley Soup

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Long-simmered marrow bones give this soup its luxurious flavor. The texture of the finished soup is hearty--bordering on a soupy risotto.

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Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Beer-Battered Fish Tacos with Tomato & Avocado Salsa
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Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

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Irish Pork Roast with Roasted Root Vegetables

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In this easy one-pan dinner, boneless pork loin roast is cooked over a bed of carrots and parsnips for an all-in-one dish that makes an impressive centerpiece for a holiday meal or Sunday dinner. Choose free-range heritage pork if you can--its flavor really shines with no more seasoning than a bit of thyme and a little sea salt. If you'd like, dress up the meal with a traditional Irish apple condiment--Ploughmans chutney or Bramley applesauce, which you can find in specialty stores and online,

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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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Ratatouille with White Beans & Polenta

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Tons of lightly cooked vegetables combine with white beans in this hearty vegetarian dinner recipe. It can also be served over bread, like bruschetta.

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Beef Stroganoff

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A little tender beef goes a long way when it is supplemented with flavorful mushrooms and enriched with a robust sauce in this healthy stroganoff.

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Three-Bean Chili

Three-Bean Chili
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This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.

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    1 of 28 Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta
    2 of 28 Slow-Cooker Chicken & White Bean Stew
    3 of 28 Chipotle Chicken Quinoa Burrito Bowl
    4 of 28 Curried Chickpea Stew
    5 of 28 Creamy Fettuccine with Brussels Sprouts & Mushrooms
    6 of 28 Hearty Chickpea & Spinach Stew
    7 of 28 Loaded Black Bean Nacho Soup
    8 of 28 Spaghetti with Quick Meat Sauce
    9 of 28 Pistachio-Crusted Chicken with Warm Barley Salad
    10 of 28 Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions
    11 of 28 Cuban Cauliflower Rice Bowl
    12 of 28 Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
    13 of 28 Eggplant Tortilla Casserole
    14 of 28 Quinoa Deli Salad
    15 of 28 Za'atar-Roasted Chicken Tenders & Vegetables with Couscous
    16 of 28 White Turkey Chili
    17 of 28 Cheesy Chipotle-Cauliflower Mac
    18 of 28 Chicken & Sun-Dried Tomato Orzo
    19 of 28 Pan-Seared Steak with Crispy Herbs & Escarole
    20 of 28 Roasted Autumn Vegetables & Chicken Sausage for Two
    21 of 28 Red Lentil & Cauliflower Curry
    22 of 28 Norma's Mushroom Barley Soup
    23 of 28 Beer-Battered Fish Tacos with Tomato & Avocado Salsa
    24 of 28 Irish Pork Roast with Roasted Root Vegetables
    25 of 28 Spicy Orange Beef & Broccoli Stir-Fry
    26 of 28 Ratatouille with White Beans & Polenta
    27 of 28 Beef Stroganoff
    28 of 28 Three-Bean Chili

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    28 Diabetes-Friendly Dinners That Can Help You Lose Weight
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