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  5. 21 High-Fiber, Low-Calorie Dinners in 30 Minutes or Less

21 High-Fiber, Low-Calorie Dinners in 30 Minutes or Less

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Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD December 14, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Chicken Hummus Bowls

These delicious and nutritious dinner recipes are ready in 30 minutes or less, so you can easily enjoy them any night of the week. With at least 6 grams of fiber per serving, these dishes can help support heart health, bone health and healthy weight management, if that is your goal. Plus, with no more than 575 calories a serving, these dinners are light yet nutritious options for the end of the day. Recipes like our Chicken Hummus Bowls and Lemon-Pepper Linguine with Squash are healthy and tasty evening meals that are quick to make.

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Lemon-Pepper Linguine with Squash

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Thinly sliced zucchini and summer squash bulk up this easy vegetarian pasta recipe. Saving a bit of the starchy pasta-cooking water to toss with grated cheese, herbs and bright lemon at the end is the secret to a fast, silky no-cook pasta sauce.

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Easy Vegetarian Chili

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Canned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit--sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeños are all tasty choices.

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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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Chicken Hummus Bowls

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The spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.

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Easy Pea & Spinach Carbonara

Easy Pea & Spinach Carbonara
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Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

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Tea-Leaf Salad

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Traditionally, the star of this famous Burmese salad, laphet, is made by fermenting just-picked tea leaves for several months underground. While laphet is starting to be imported, it is still hard to find. This version, using readily available green tea, offers a quick alternative. Mix the salad at the table so everyone can appreciate the diversity of ingredients--from crunchy to savory--that make it so special.

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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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Spicy Shrimp, Vegetable & Couscous Bowls

Spicy Shrimp, Vegetable & Couscous Bowls
Credit: Jacob Fox
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We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.

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Feta, Kale & Pear Salad

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The crunchy seed topping is the perfect textural juxtaposition to a creamy dressing, soft pears and tender massaged kale salad. Tossing it all with mint, feta and red onion gives it a Middle Eastern flair.

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Vegetarian Black Bean & Quinoa Burrito Bowls

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Skip the tortillas and layer your taco fillings onto protein-rich quinoa in this healthy vegetarian bowl dinner recipe. Top with a dollop of yogurt or sour cream and a splash of your favorite hot sauce.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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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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Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

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This healthy, super-fast salad recipe swaps out romaine for kale, giving you more than 10 times the vitamin C. Easy flavor hacks like store-bought ranch and pickled jalapeños help make a creamy, tangy and spicy dressing you'll want to drizzle on everything from salad to sliced veggies and shredded poached chicken.

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Spaghetti Genovese

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Traditionally, this Italian pasta recipe combines pasta and pesto with potatoes and green beans. In our recipe for Spaghetti Genovese we give pesto a nutritional boost by adding spinach and toss it all together with fiber-rich whole-wheat pasta for a warm, comforting weeknight meal. Serve with escarole and radicchio salad.

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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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Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

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This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

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Spinach, Lima Bean & Crispy Pancetta Pasta

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We opt for fresh spinach pasta here--it cooks quickly and adds a pop of color. Cooking lima beans in pancetta drippings infuses them with flavor.

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Brown Rice Shrimp Bowl with Tomatoes & Avocado

Brown Rice Shrimp Bowl with Tomatoes & Avocado
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This quick and easy bowl pairs brown rice with cooked shrimp, tossed in a ginger-soy-sesame sauce, to create a flavorful dish in no time. Topping with tomatoes and avocado adds color and nutrients. Use leftover brown rice or pick up a package of pre-cooked brown rice from the grocery store to keep this meal no-cook.

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Grilled Eggplant & Tomato Pasta

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The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.

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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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Chopped Chicken & Sweet Potato Salad

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This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.

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    1 of 21 Lemon-Pepper Linguine with Squash
    2 of 21 Easy Vegetarian Chili
    3 of 21 Roasted Vegetable & Black Bean Tacos
    4 of 21 Chicken Hummus Bowls
    5 of 21 Easy Pea & Spinach Carbonara
    6 of 21 Tea-Leaf Salad
    7 of 21 Chicken & Vegetable Penne with Parsley-Walnut Pesto
    8 of 21 Spicy Shrimp, Vegetable & Couscous Bowls
    9 of 21 Feta, Kale & Pear Salad
    10 of 21 Vegetarian Black Bean & Quinoa Burrito Bowls
    11 of 21 Green Goddess Salad with Chickpeas
    12 of 21 Pan-Seared Steak with Crispy Herbs & Escarole
    13 of 21 Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
    14 of 21 Spaghetti Genovese
    15 of 21 Stuffed Potatoes with Salsa & Beans
    16 of 21 Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
    17 of 21 Spinach, Lima Bean & Crispy Pancetta Pasta
    18 of 21 Brown Rice Shrimp Bowl with Tomatoes & Avocado
    19 of 21 Grilled Eggplant & Tomato Pasta
    20 of 21 Loaded Black Bean Nacho Soup
    21 of 21 Chopped Chicken & Sweet Potato Salad

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    21 High-Fiber, Low-Calorie Dinners in 30 Minutes or Less
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