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  6. 23 Diabetes-Friendly Dinners to Help You Lose Weight This Winter

23 Diabetes-Friendly Dinners to Help You Lose Weight This Winter

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD January 25, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Enjoy the cozy soups and winter roasts you love and still meet your nutrition goals with these flavorful meals. Each recipe is low in calories and high in fiber—a combination that can help you lose weight and stay satisfied. Plus, these delicious dinners highlight complex carbs, like whole grains, and stick to heart-healthy levels of saturated fat and sodium, making them a good fit for a diabetes-friendly eating pattern. Recipes like our Chickpea & Potato Curry and Steak Enchilada Bowls with Sweet Potato Rice are healthy, tasty ways to incorporate seasonal veggies, like kale, cauliflower and sweet potatoes into your routine.

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Instant Pot Chicken Soup with Root Vegetables & Barley

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Be sure to use bone-in chicken here--it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.

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Chickpea & Potato Curry

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This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.

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Sheet-Pan Chicken Fajita Bowls

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Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.

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Kale, Sausage & Pepper Pasta

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This healthy sausage and kale pasta recipe cooks in one skillet, so there's only one pot to clean! Try it with any greens you have in the fridge, such as chard or spinach.

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Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado
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Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

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Steak Enchilada Bowls with Sweet Potato Rice

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You won't miss the regular rice in these hearty bowls, which feature sweet potato "rice" that's quickly made in your food processor. The simple swap means a welcome burst of color and flavor, plus way more vitamin A, vitamin C and potassium. This quick and easy recipe is sure to become a weeknight favorite. It takes about half an hour to prep, but you can make it even faster by swapping in store-bought sweet potato rice.

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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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Instant Pot "Corned" Beef & Cabbage

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In this healthy corned beef and cabbage recipe, we cut back the sodium but kept the classic flavor profile of this St. Patrick's Day staple. An Instant Pot (or other multicooker) tenderizes the beef quickly, making this easy to pull off even on a weeknight.

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Creamy White Chili with Cream Cheese

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This rich, yet healthy, white chicken chili comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don't have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.

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Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

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Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They're also cheaper and easier to cook indoors--and we promise they're just as satisfying, especially with the mouthwatering creamy slaw on top.

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Instant Pot Goulash

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Your Instant Pot (or other multicooker) cuts hours off the cooking time of this Hungarian beef stew recipe. This Instant Pot goulash, a saucy dish flavored with caraway and smoked paprika, is served over whole-wheat egg noodles that cook while your multicooker works its magic. It's comfort food at its best!

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Baked Halibut with Brussels Sprouts & Quinoa

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Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.

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Chipotle-Lime Cauliflower Taco Bowls

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A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

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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.

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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.

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Stuffed Potatoes with Salsa & Beans

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Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.

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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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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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Hearty Tomato Soup with Beans & Greens

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Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

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Pork Paprikash with Cauliflower "Rice"

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Cut carbs and calories by using cauliflower "rice" instead of regular rice in this 30-minute pork paprikash recipe.

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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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Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.

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Chicken Chili Verde

Chicken Chili Verde
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Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don't shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can't find in regular green bell peppers.

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    1 of 23 Instant Pot Chicken Soup with Root Vegetables & Barley
    2 of 23 Chickpea & Potato Curry
    3 of 23 Sheet-Pan Chicken Fajita Bowls
    4 of 23 Kale, Sausage & Pepper Pasta
    5 of 23 Winter Kale & Quinoa Salad with Avocado
    6 of 23 Steak Enchilada Bowls with Sweet Potato Rice
    7 of 23 Loaded Black Bean Nacho Soup
    8 of 23 Instant Pot "Corned" Beef & Cabbage
    9 of 23 Creamy White Chili with Cream Cheese
    10 of 23 Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
    11 of 23 Instant Pot Goulash
    12 of 23 Baked Halibut with Brussels Sprouts & Quinoa
    13 of 23 Chipotle-Lime Cauliflower Taco Bowls
    14 of 23 California Turkey Burgers & Baked Sweet Potato Fries
    15 of 23 Chilean Lentil Stew with Salsa Verde
    16 of 23 Stuffed Potatoes with Salsa & Beans
    17 of 23 Irish Pork Roast with Roasted Root Vegetables
    18 of 23 Curried Chickpea Stew
    19 of 23 Hearty Tomato Soup with Beans & Greens
    20 of 23 Pork Paprikash with Cauliflower "Rice"
    21 of 23 Slow-Cooker Chicken & White Bean Stew
    22 of 23 Crispy Chickpea Grain Bowl with Lemon Vinaigrette
    23 of 23 Chicken Chili Verde

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    23 Diabetes-Friendly Dinners to Help You Lose Weight This Winter
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