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Photo:Ali Redmond
Ali Redmond
Enjoy a cozy winter dinner dish and reach your nutrition goals with these flavorful meals. Each recipe is low in calories and high in fiber and/or protein—a combination that can help youlose weight and stay satisfied. Plus, these delicious dinners highlight complex carbs, like whole grains, legumes and produce, and stick to heart-healthy levels of saturated fat and sodium, making them a good fit for adiabetes-friendly eating pattern. Recipes like our Lemon-Garlic Clams with Brown Rice Risotto and our Creamy White Chili with Sweet Potatoes & White Beans are healthy, tasty ways to incorporate seasonal veggies, like kale, cauliflower and sweet potatoes, into your routine
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Lemon-Garlic Clams with Brown Rice Risotto
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02of 21High-Protein Veggie SandwichAli RedmondFrom beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.View Recipe
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High-Protein Veggie Sandwich
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
03of 21Creamy White Chili with Sweet Potatoes & White BeansPhotographer Victor Protasio, Food Stylist Sally McKay, Prop Stylist Hannah GreenwoodA bowl of creamy white chili with sweet potatoes is the perfect comfort food to warm you from the inside out. This hearty plant-based dish blends white beans and the subtle sweetness of sweet potatoes in a rich, flavorful broth. A can of chopped green chiles adds to the warmth. If you like your chili on the mild side, opt for mild green chiles.View Recipe
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Creamy White Chili with Sweet Potatoes & White Beans
Photographer Victor Protasio, Food Stylist Sally McKay, Prop Stylist Hannah Greenwood
A bowl of creamy white chili with sweet potatoes is the perfect comfort food to warm you from the inside out. This hearty plant-based dish blends white beans and the subtle sweetness of sweet potatoes in a rich, flavorful broth. A can of chopped green chiles adds to the warmth. If you like your chili on the mild side, opt for mild green chiles.
04of 21Chicken Parmesan SoupPhotographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKayThis chicken Parmesan soup combines the rich flavors of a traditional chicken Parm—juicy seasoned chicken, tangy marinara sauce and savory Parmesan cheese—with the warmth and comfort of a soup. We love the punchy burst of flavor that Parmesan crisps offer as a garnish, but feel free to add freshly grated Parmesan in their place.View Recipe
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Chicken Parmesan Soup
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This chicken Parmesan soup combines the rich flavors of a traditional chicken Parm—juicy seasoned chicken, tangy marinara sauce and savory Parmesan cheese—with the warmth and comfort of a soup. We love the punchy burst of flavor that Parmesan crisps offer as a garnish, but feel free to add freshly grated Parmesan in their place.
05of 21Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green BeansPhotographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah GreenwoodThis sheet-pan salmon with green beans recipe is a game-changer for weeknight dinners, offering a balanced meal made entirely on one sheet pan. With tender salmon, crispy potatoes and fresh green beans drizzled with lemon, this dinner is not only delicious but also easy to prepare and clean up.View Recipe
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Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
This sheet-pan salmon with green beans recipe is a game-changer for weeknight dinners, offering a balanced meal made entirely on one sheet pan. With tender salmon, crispy potatoes and fresh green beans drizzled with lemon, this dinner is not only delicious but also easy to prepare and clean up.
06of 21Veggie WrapsPhotographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekThese wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.View Recipe
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Veggie Wraps
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.
07of 21Roasted Squash & Lentil Kale SaladPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis squash and lentil salad packs 14 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad can be assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day.View Recipe
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Roasted Squash & Lentil Kale Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This squash and lentil salad packs 14 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad can be assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day.
08of 21Laksa Ayam with Shirataki NoodlesAli RedmondThis laksa ayam is a delightful twist on traditional Southeast Asian laksa, offering a lower-carb but still deeply satisfying meal. The homemade spice paste is the heart of the dish, infusing the broth with rich, aromatic notes that perfectly complement the light and slightly chewy texture of shirataki noodles. Crispy fried shallots bring a delightful crunch, while Vietnamese coriander or basil leaves add a fresh, herbal note. A spoonful of sambal oelek introduces a spicy kick.View Recipe
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Laksa Ayam with Shirataki Noodles
This laksa ayam is a delightful twist on traditional Southeast Asian laksa, offering a lower-carb but still deeply satisfying meal. The homemade spice paste is the heart of the dish, infusing the broth with rich, aromatic notes that perfectly complement the light and slightly chewy texture of shirataki noodles. Crispy fried shallots bring a delightful crunch, while Vietnamese coriander or basil leaves add a fresh, herbal note. A spoonful of sambal oelek introduces a spicy kick.
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Chicken Fajita Soup
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
10of 21Honey-Chipotle Tofu BitesPhotographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielThese honey-chipotle tofu bites feature crispy tofu drizzled with a spicy-sweet sauce with a hint of smokiness thanks to chipotle peppers. Add to salads, bowls or wraps for some flavorful plant-based protein.View Recipe
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Honey-Chipotle Tofu Bites
These honey-chipotle tofu bites feature crispy tofu drizzled with a spicy-sweet sauce with a hint of smokiness thanks to chipotle peppers. Add to salads, bowls or wraps for some flavorful plant-based protein.
11of 21Creamy Chicken Florentine CasserolePhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerThis creamy chicken Florentine casserole combines tender pieces of chicken, fresh spinach and a rich, creamy sauce, all baked to perfection with a golden, cheesy crust. Whether you’re looking to cozy up on a chilly evening or share a hearty, home-cooked dinner with family, this casserole delivers an experience that feels like a warm hug on a plate.View Recipe
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Creamy Chicken Florentine Casserole
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
This creamy chicken Florentine casserole combines tender pieces of chicken, fresh spinach and a rich, creamy sauce, all baked to perfection with a golden, cheesy crust. Whether you’re looking to cozy up on a chilly evening or share a hearty, home-cooked dinner with family, this casserole delivers an experience that feels like a warm hug on a plate.
12of 21Chicken & White Bean SoupRotisserie chickens can really relieve the dinner-rush pressure—especially in this Italian-inspired soup that pairs well with a piece of crusty bread.View Recipe
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Chicken & White Bean Soup
Rotisserie chickens can really relieve the dinner-rush pressure—especially in this Italian-inspired soup that pairs well with a piece of crusty bread.
13of 21Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)Ali RedmondThis adaptation of baghali pollow, a traditional Persian layered rice dish, is made with quinoa instead of basmati rice. Plenty of fresh herbs and fragrant spices and a trifecta of protein—quinoa, chicken and beans—ensure the dish is both flavorful and satisfying.View Recipe
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Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)
This adaptation of baghali pollow, a traditional Persian layered rice dish, is made with quinoa instead of basmati rice. Plenty of fresh herbs and fragrant spices and a trifecta of protein—quinoa, chicken and beans—ensure the dish is both flavorful and satisfying.
14of 21Chipotle Cauliflower & Turkey ChiliLean ground turkey and cauliflower soak up the bold flavors in this easy chili. Using cauliflower stems along with the florets adds a meatier texture—just be sure to leave off the tough bottom inch or so of the stem. We love the smoky heat from the chipotle peppers, but use less if you prefer a milder chili.View Recipe
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Chipotle Cauliflower & Turkey Chili
Lean ground turkey and cauliflower soak up the bold flavors in this easy chili. Using cauliflower stems along with the florets adds a meatier texture—just be sure to leave off the tough bottom inch or so of the stem. We love the smoky heat from the chipotle peppers, but use less if you prefer a milder chili.
15of 21Eat-the-Rainbow Vegetable SoupPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell RoysterThis vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.View Recipe
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Eat-the-Rainbow Vegetable Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.
16of 21Slow-Cooker Buffalo Chicken ChiliJason DonnellyIf you like Buffalo wings, you’ll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.View Recipe
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Slow-Cooker Buffalo Chicken Chili
Jason Donnelly
If you like Buffalo wings, you’ll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.
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Mini Meatloaves with Whipped Cauliflower & Green Beans
18of 21Grilled Chicken with Farro & Roasted CauliflowerYou can find farro in most grocery stores, near the rice. If you can’t find farro, you can use wheat berries or brown rice instead; cook according to package directions.View Recipe
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Grilled Chicken with Farro & Roasted Cauliflower
You can find farro in most grocery stores, near the rice. If you can’t find farro, you can use wheat berries or brown rice instead; cook according to package directions.
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Sheet-Pan Salmon with Sweet Potatoes & Broccoli
photography / Caitlin bensel, Food Styling / Emily Nabors Hall
20of 21Lentil Bowls with Fried Eggs & GreensLentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.View Recipe
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Lentil Bowls with Fried Eggs & Greens
Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.
21of 21Portobello Mushroom Pizzas with Arugula SaladRoasted portobello mushrooms stand in for pizza crust in these comforting individual “pizzas.” An easy arugula side salad makes a vibrant accompaniment.View Recipe
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Portobello Mushroom Pizzas with Arugula Salad
Roasted portobello mushrooms stand in for pizza crust in these comforting individual “pizzas.” An easy arugula side salad makes a vibrant accompaniment.
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