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Stock up on a handful of staples so you’re ready to whip up any one of these five delicious dinners in minutes! In addition to basics like oil, salt and pepper, these fast and flavorful recipes call for just three simple ingredients, including essentials you likely already have in your pantry or freezer (like canned beans, boxed soup and frozen vegetables). Leaning on a few store-bought shortcuts like bagged salad kits and pre-made sauces means you can add lots of flavor to dishes without lots of ingredients. Each recipe is loaded with vegetables and incorporates a good balance of protein and higher-fiber carbs to help to keep blood sugar stable.
These meal ideas arediabetes-friendlyand heart-healthy, meaning they each contain 2 to 4 carb servings (30 to 60 grams of carbohydrate), are low in saturated fat and keep sodium in check (while still being full of flavor). What’s more, these recipes are ready in just 15 minutes or less. They each make enough for two to three servings but are easily doubled.
Chicken Caesar Flatbread
A frozen cauliflower-based pizza crust becomes the crispy base for this no-fuss flatbread. Pick up a Caesar-style salad kit to save you the hassle of needing to buy lots of other ingredients (everything’s included in the kit!), and use rotisserie chicken breast to simplify prep even more.
Make It Yourself:
Serves:3
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Butternut Squash and Cauliflower Soup with Chickpea “Croutons”
Bulk up boxed butternut squash soup with frozen cauliflower florets, then top off your bowl with crispy chickpea snacks for major crunch (they’re often found near the dried fruit and nuts at your grocery store). Because prepared soups are typically higher in sodium, look for light or reduced-sodium versions of your favorites.
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Lentil Curry with Cauliflower Rice
Combine precooked lentils (often located in the produce section of your grocery store) with an Indian-style simmer sauce for a super-fast and flavorful curry. Serving it over riced cauliflower bumps up the vegetables and keeps carb servings in check. To be mindful of the salt, look for simmer sauces with less than 350 mg sodium per ¼-cup serving.
Serves:2
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Black Bean Fajita Skillet
You can often find pre-sliced and ready-to-cook fresh vegetables in your grocer’s produce section. Use these to your advantage to cut down on dinnertime prep. Here, pre-sliced fajita vegetables are sautéed with canned black beans and Southwest seasoning, then topped with cheese for a quick and easy Tex-Mex-inspired meal.
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Peanut Zoodles with Edamame
A package of fresh zucchini noodles gets tossed with shelled edamame and store-bought peanut sauce in these 5-minute, no-cook vegetable noodle bowls. Because prepared sauces and dressings are commonly high in sodium, scan the label and opt for those that contain 150 mg sodium or less per tablespoon.
Healthy Recipes with Vegetable Noodles
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