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We have dinners all figured out for you this month, thanks to these delicious recipes. These meals follow the DASH diet—AKA theDietary Approaches to Stop Hypertension—so they follow both our healthy blood pressure and heart-healthynutrition parameters. Plus, these tasty dishes are low in calories (no more than 575 per serving) and high in fiber (at least 6 grams per serving), so they can help you meet your nutritional goals, including weight loss. Recipes like our Chicken & Cucumber Lettuce Wraps with Peanut Sauce and White Turkey Chili are nutrient- and flavor-packed choices for dinner tonight.
01of 30Chicken & Cucumber Lettuce Wraps with Peanut SauceView RecipeWe love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
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Chicken & Cucumber Lettuce Wraps with Peanut Sauce
View Recipe
We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
02of 30Peppery Barbecue-Glazed Shrimp with Vegetables & OrzoView RecipeIn this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that’s ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.
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Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that’s ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.
03of 30Cauliflower Fajita SkilletView RecipeJacob FoxThinly sliced cauliflower florets mimic the signature shape of fajita meat in this dish. We cook it in a cast-iron skillet for that tableside sizzle you’d get at a restaurant.
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Cauliflower Fajita Skillet
Jacob Fox
Thinly sliced cauliflower florets mimic the signature shape of fajita meat in this dish. We cook it in a cast-iron skillet for that tableside sizzle you’d get at a restaurant.
04of 30Chicken & Sun-Dried Tomato OrzoView RecipeSun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.
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Chicken & Sun-Dried Tomato Orzo
Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.
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White Turkey Chili
06of 30Lentil Stew with Salsa VerdeView RecipeThis 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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Lentil Stew with Salsa Verde
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.
07of 30One-Pan Chicken & Asparagus BakeView Recipephotography / Caitlin bensel, Food Styling / Emily Nabors HallIn this chicken and asparagus bake 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.
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One-Pan Chicken & Asparagus Bake
photography / Caitlin bensel, Food Styling / Emily Nabors Hall
In this chicken and asparagus bake 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.
08of 30Pork Tenderloin with Apple-Thyme Sweet PotatoesView RecipeA pork tenderloin is baked with sweet potatoes, onions and apples for a dinner that’s quick enough for weeknights but special enough for guests.
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Pork Tenderloin with Apple-Thyme Sweet Potatoes
A pork tenderloin is baked with sweet potatoes, onions and apples for a dinner that’s quick enough for weeknights but special enough for guests.
09of 30Stuffed Sweet Potato with Hummus DressingView RecipeHearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
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Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
10of 30Three-Bean ChiliView RecipeThis rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.
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Three-Bean Chili
This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.
11of 30Slow-Cooker Chicken & White Bean StewView RecipeThis 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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Slow-Cooker Chicken & White Bean Stew
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.
12of 30Roasted Salmon with Smoky Chickpeas & GreensView RecipeIn 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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Roasted Salmon with Smoky Chickpeas & Greens
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.
13of 30Lemony Linguine with Spring VegetablesView RecipeInstead of cooking pasta in a huge pot of water, here we use just 3 1/2 cups for this one-pot pasta recipe. When the pasta is al dente, most of the water has evaporated and the bit that’s left is thickened with the starch that cooks off the pasta. With just a few add-ins like lemon and Parmesan cheese you have a delicious silky sauce. Want to use up your veggie stash in the freezer? Swap in 8 ounces frozen spinach for fresh.
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Lemony Linguine with Spring Vegetables
Instead of cooking pasta in a huge pot of water, here we use just 3 1/2 cups for this one-pot pasta recipe. When the pasta is al dente, most of the water has evaporated and the bit that’s left is thickened with the starch that cooks off the pasta. With just a few add-ins like lemon and Parmesan cheese you have a delicious silky sauce. Want to use up your veggie stash in the freezer? Swap in 8 ounces frozen spinach for fresh.
14of 30Stuffed Eggplant with Couscous & AlmondsView RecipeSmoky almonds, meaty eggplant and whole-grain couscous with herbs make this meal plenty satisfying. Harissa gives the creamy sauce a little kick.
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Stuffed Eggplant with Couscous & Almonds
Smoky almonds, meaty eggplant and whole-grain couscous with herbs make this meal plenty satisfying. Harissa gives the creamy sauce a little kick.
15of 30Spicy Shrimp, Vegetable & Couscous BowlsView RecipeJacob FoxWe like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.
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Spicy Shrimp, Vegetable & Couscous Bowls
We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.
16of 30Vegetarian Stuffed CabbageView RecipeThough traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.
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Vegetarian Stuffed Cabbage
Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.
17of 30Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels SproutsView RecipeThis easy sheet-pan recipe brings together many fall favorites into a hearty dinner.
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Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
This easy sheet-pan recipe brings together many fall favorites into a hearty dinner.
18of 30White Bean Soup with PastaView RecipeJacob FoxWe use mirepoix—a combination of onion, celery and carrots—to flavor this white bean soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.
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White Bean Soup with Pasta
We use mirepoix—a combination of onion, celery and carrots—to flavor this white bean soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.
19of 30Chicken & Mushroom RaguView RecipeJacob FoxAn electric pressure cooker makes quick work of this rich, savory sauce. Deglazing with wine and scraping up the browned bits from the bottom of the pot is the key to building flavor.
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Chicken & Mushroom Ragu
An electric pressure cooker makes quick work of this rich, savory sauce. Deglazing with wine and scraping up the browned bits from the bottom of the pot is the key to building flavor.
20of 30No-Cook Black Bean SaladView RecipeThe dressing for this vegan black bean salad 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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No-Cook Black Bean Salad
The dressing for this vegan black bean salad 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.
21of 30Baked Halibut with Brussels Sprouts & QuinoaView RecipeFish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.
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Baked Halibut with Brussels Sprouts & Quinoa
Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.
22of 30Chipotle Chicken Quinoa Burrito BowlView RecipeThis 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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Chipotle Chicken Quinoa Burrito Bowl
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.
23of 30Winter Vegetable Mulligatawny SoupView RecipeJacob FoxOur meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.
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Winter Vegetable Mulligatawny Soup
Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.
24of 30Grilled Eggplant & Tomato PastaView RecipeThe 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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Grilled Eggplant & Tomato Pasta
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.
25of 30Meal-Prep Chili-Lime Chicken BowlsView RecipeSkip takeout and whip up these equally delicious and easy-to-make burrito bowls at home. They’re great for a fast and easy dinner or a healthy meal to pack for work throughout the week.
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Meal-Prep Chili-Lime Chicken Bowls
Skip takeout and whip up these equally delicious and easy-to-make burrito bowls at home. They’re great for a fast and easy dinner or a healthy meal to pack for work throughout the week.
26of 30Falafel BurgersView RecipePureed chickpeas, seasoned with the characteristic flavors of falafel, make excellent veggie burgers. We use a two-stage method for cooking the patties, first browning them in a skillet and then finishing them in the oven. Garnish the burgers with tzatziki or tahini sauce (see associated recipes), pickled red onions, lettuce and tomatoes.
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Falafel Burgers
Pureed chickpeas, seasoned with the characteristic flavors of falafel, make excellent veggie burgers. We use a two-stage method for cooking the patties, first browning them in a skillet and then finishing them in the oven. Garnish the burgers with tzatziki or tahini sauce (see associated recipes), pickled red onions, lettuce and tomatoes.
27of 30Superfood Chopped Salad with Salmon & Creamy Garlic DressingView RecipeCurly 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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Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
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.
28of 30Stuffed Potatoes with Salsa & BeansView RecipeTaco 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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Stuffed Potatoes with Salsa & Beans
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.
29of 30Chicken & Shredded Brussels Sprout Salad with Bacon VinaigretteView RecipeThe key to this chicken salad is the homemade bacon dressing, which is made directly in the pan used to cook the bacon. Brussels sprouts are tossed with the dressing in the warm pan, allowing the residual heat to gently wilt the shredded sprouts.
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Chicken & Shredded Brussels Sprout Salad with Bacon Vinaigrette
The key to this chicken salad is the homemade bacon dressing, which is made directly in the pan used to cook the bacon. Brussels sprouts are tossed with the dressing in the warm pan, allowing the residual heat to gently wilt the shredded sprouts.
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Vegan Superfood Grain Bowls
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