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  6. A Month of Diabetes-Friendly Dinners for Gut Health

A Month of Diabetes-Friendly Dinners for Gut Health

portrait of Dani
Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD September 21, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Chicken and Vegetable Penne with Parsley-Walnut Pesto

Focus on your gut health this month by trying these dinner recipes. With fiber-rich, prebiotic-packed ingredients like beans, leeks, garlic and asparagus, these dishes can help support your gut health, improve digestion and support healthy immunity. And complex carbs like whole grains and vegetables paired with low counts of saturated fats and sodium make these meals well-suited for a diabetes-friendly eating pattern. Recipes like our Chicken & Vegetable Penne with Parsley-Walnut Pesto and No-Cook Black Bean Salad are healthy and satisfying choices you'll want to make again and again.

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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.

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One-Pot Garlicky Shrimp & Broccoli

One-Pot Garlicky Shrimp & Broccoli
Credit: Photography / Kelsey Hansen, Styling / Greg Luna
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Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.

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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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No-Cook Black Bean Salad

No-Cook Black Bean Salad
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A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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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.

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Walnut-Rosemary Crusted Salmon

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Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

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Chicken & White Bean Soup

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Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

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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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Spaghetti & Zucchini Noodles with Basil-Walnut Pesto

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Basil is the backbone of this vibrant no-cook basil-walnut pesto sauce. Toss in some leftover roast chicken or pork with these zucchini noodles for a heartier meal.

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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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Chipotle Chicken Quinoa Burrito Bowl

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This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.

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Tuscan White Bean Soup

Tuscan White Bean Soup
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A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.

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Garlic Roasted Salmon & Brussels Sprouts

Garlic Roasted Salmon & Brussels Sprouts
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Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

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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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Chhole (Chickpea Curry)

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Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.

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Vegan White Bean Chili

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Fresh Anaheim (or poblano) chiles add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.

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Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad
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Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

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Sweet Potato-Black Bean Burgers

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These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun.

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Spinach & Egg Scramble with Raspberries

a photo of a plated Spinach & Egg Scramble with Raspberries
Credit: Jen Causey
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This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

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Four-Bean & Pumpkin Chili

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This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

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Turkey & Leek Shepherd's Pie

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The mashed potato-covered shepherd's pie was originally created to use up the leftovers from a festive roast. This version blends peas, leeks and carrots with diced turkey, all in a creamy herb sauce. The dish is a perfect way to create a second meal with the holiday turkey but if you like, use leftover roast chicken, duck or goose.

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Loaded Black Bean Nacho Soup

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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Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

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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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Stuffed Potatoes with Salsa & Beans

stuffed potatoes with salsa
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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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Sheet-Pan Garlic-Soy Chicken & Vegetables

Sheet-Pan Teriyaki Chicken & Vegetables
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
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This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.

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Winter Greens Bowl

Winter Greens Bowl
Credit: Ali Redmond
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This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish. 

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Red Beans and Rice with Chicken

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Fiber-rich red beans, whole-grain brown rice and skillet-cooked chicken breast are ready in just 20 minutes.

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Savory Bean Spinach Soup

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Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal.

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Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
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These healthy grilled shrimp and mini bell pepper kebabs come together in just 30 minutes, so they're great for weeknight dinners. A bag of coleslaw mix is a time-saving meal starter. Here, we make it our own by mixing in grilled red onion and crushed pita chips. A homemade herb-feta dressing both coats the slaw and sauces the kebabs.

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Lemon-Garlic Pasta with Salmon

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Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don't forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.

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    Everything in This Slideshow

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    1 of 31 Chicken & Vegetable Penne with Parsley-Walnut Pesto
    2 of 31 One-Pot Garlicky Shrimp & Broccoli
    3 of 31 Sheet-Pan Chicken Fajita Bowls
    4 of 31 No-Cook Black Bean Salad
    5 of 31 One-Pan Chicken & Asparagus Bake
    6 of 31 Walnut-Rosemary Crusted Salmon
    7 of 31 Chicken & White Bean Soup
    8 of 31 Hearty Chickpea & Spinach Stew
    9 of 31 Spaghetti & Zucchini Noodles with Basil-Walnut Pesto
    10 of 31 One-Pot Garlicky Shrimp & Spinach
    11 of 31 Chipotle Chicken Quinoa Burrito Bowl
    12 of 31 Tuscan White Bean Soup
    13 of 31 Garlic Roasted Salmon & Brussels Sprouts
    14 of 31 Chicken Chili Verde
    15 of 31 Chhole (Chickpea Curry)
    16 of 31 Vegan White Bean Chili
    17 of 31 Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
    18 of 31 Sweet Potato-Black Bean Burgers
    19 of 31 Spinach & Egg Scramble with Raspberries
    20 of 31 Four-Bean & Pumpkin Chili
    21 of 31 Turkey & Leek Shepherd's Pie
    22 of 31 Loaded Black Bean Nacho Soup
    23 of 31 Roasted Salmon with Smoky Chickpeas & Greens
    24 of 31 Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
    25 of 31 Stuffed Potatoes with Salsa & Beans
    26 of 31 Sheet-Pan Garlic-Soy Chicken & Vegetables
    27 of 31 Winter Greens Bowl
    28 of 31 Red Beans and Rice with Chicken
    29 of 31 Savory Bean Spinach Soup
    30 of 31 Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
    31 of 31 Lemon-Garlic Pasta with Salmon

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    A Month of Diabetes-Friendly Dinners for Gut Health
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