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A healthy and delicious meal can be on your dinner table every night this month, thanks to this 30-day plan. With14 grams of carbohydratesor fewer per serving alongside lower amounts of saturated fats and sodium, these low-carb meals can fit seamlessly into adiabetes-friendly eating pattern. Recipes like our Grilled Pork Tenderloin with Peach Salsa and Roasted Chicken Tenders with Peppers & Onions are flavorful and nutritious meals you’ll look forward to making all month long.
01of 30Cajun Salmon with Greek Yogurt RemouladeView RecipePaprika and garlic powder make a quick Cajun-inspired seasoning that flavors salmon fillets in this easy dinner recipe. Traditionally, remoulade sauce is prepared with mayonnaise; here, we substitute nonfat Greek yogurt for a lighter version.
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Cajun Salmon with Greek Yogurt Remoulade
View Recipe
Paprika and garlic powder make a quick Cajun-inspired seasoning that flavors salmon fillets in this easy dinner recipe. Traditionally, remoulade sauce is prepared with mayonnaise; here, we substitute nonfat Greek yogurt for a lighter version.
02of 30Grilled Pork Tenderloin with Peach SalsaView RecipeFor this easy grilled pork tenderloin recipe, both the pork and the salsa ingredients are cooked on the BBQ, so you don’t have to heat up the kitchen to prepare a healthy summer dinner. Grilling stone fruit caramelizes its sugars, enhances its sweetness and infuses it with smoky flavor. Any combination of peaches, nectarines, plums and apricots will work in this salsa–use 3 medium fruit total or about 4 to 5 small fruit. Try the salsa on chicken or fish too.
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Grilled Pork Tenderloin with Peach Salsa
For this easy grilled pork tenderloin recipe, both the pork and the salsa ingredients are cooked on the BBQ, so you don’t have to heat up the kitchen to prepare a healthy summer dinner. Grilling stone fruit caramelizes its sugars, enhances its sweetness and infuses it with smoky flavor. Any combination of peaches, nectarines, plums and apricots will work in this salsa–use 3 medium fruit total or about 4 to 5 small fruit. Try the salsa on chicken or fish too.
03of 30Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric SauceView RecipeHow to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it’s a fun presentation.
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Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it’s a fun presentation.
04of 30Roasted Chicken Tenders with Peppers & OnionsView RecipeCall this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll with a little shredded cheese for a new take on a Philly cheese steak sandwich.
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Roasted Chicken Tenders with Peppers & Onions
Call this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll with a little shredded cheese for a new take on a Philly cheese steak sandwich.
05of 30Garlic-Sautéed ShrimpView RecipePeeled shrimp may be convenient, but here the shells–and heads if you are lucky enough to find them still on–are transformed into a quick stock that adds a boost of flavor. Serve the garlic-sautéed shrimp as an appetizer or use them as a topping for pasta or risotto.
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Garlic-Sautéed Shrimp
Peeled shrimp may be convenient, but here the shells–and heads if you are lucky enough to find them still on–are transformed into a quick stock that adds a boost of flavor. Serve the garlic-sautéed shrimp as an appetizer or use them as a topping for pasta or risotto.
06of 30Mushroom & Tofu Stir-FryView RecipeThis tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.
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Mushroom & Tofu Stir-Fry
This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.
07of 30Ham-&-Cheese-Stuffed Chicken BreastsView RecipeMaking a pocket in the chicken breast to hold the stuffing is easy with a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing in the oven ensures that it cooks evenly throughout.
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Ham-&-Cheese-Stuffed Chicken Breasts
Making a pocket in the chicken breast to hold the stuffing is easy with a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing in the oven ensures that it cooks evenly throughout.
08of 30Grilled Fish with PeperonataView RecipeThis healthy grilled fish dish is made for easy summertime entertaining. The peperonata can be made in advance and reheated while you grill the fish.
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Grilled Fish with Peperonata
This healthy grilled fish dish is made for easy summertime entertaining. The peperonata can be made in advance and reheated while you grill the fish.
09of 30Caesar Salad with Cashew Dressing & Tofu “Croutons"View RecipeIn this healthy salad recipe, blended cashews and flaxseed take the place of oil in the dressing, while seasoned tofu works as a lower-carb crouton alternative. Cashews are packed with potassium and iron, but also have more carbs than many other nuts (they have 8 grams per ounce vs. 4 grams for walnuts).
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Caesar Salad with Cashew Dressing & Tofu “Croutons”
In this healthy salad recipe, blended cashews and flaxseed take the place of oil in the dressing, while seasoned tofu works as a lower-carb crouton alternative. Cashews are packed with potassium and iron, but also have more carbs than many other nuts (they have 8 grams per ounce vs. 4 grams for walnuts).
10of 30Hungarian Beef GoulashView RecipeThis streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.
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Hungarian Beef Goulash
This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.
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Shrimp & Fish Stew
Christine Ma
12of 30Air-Fryer Chicken BreastView RecipeJacob FoxThis air-fryer chicken breast recipe is sure to become your new favorite way to cook chicken! Brining helps the breasts stay moist while a simple combo of seasonings allows you to pair them with just about anything. Or slice and store them for later to add to a salad or sandwich.
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Air-Fryer Chicken Breast
Jacob Fox
This air-fryer chicken breast recipe is sure to become your new favorite way to cook chicken! Brining helps the breasts stay moist while a simple combo of seasonings allows you to pair them with just about anything. Or slice and store them for later to add to a salad or sandwich.
13of 30Skillet Lemon-Pepper SalmonView RecipeAli RedmondSimple ingredients like lemon, cracked black pepper and paprika completely awaken this fall-apart-tender salmon with a crispy exterior. Use this salmon to add protein to a grain bowl or salad, or enjoy alongside roasted veggies.
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Skillet Lemon-Pepper Salmon
Ali Redmond
Simple ingredients like lemon, cracked black pepper and paprika completely awaken this fall-apart-tender salmon with a crispy exterior. Use this salmon to add protein to a grain bowl or salad, or enjoy alongside roasted veggies.
14of 30Easy Cauliflower Fried RiceView RecipeThis vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don’t like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.
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Easy Cauliflower Fried Rice
This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don’t like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.
15of 30Kadhai Murghi (Wok-Seared Chicken & Vegetables )View RecipeThis stir-fry is typical of Northern Indian cuisine, with its emphasis on fresh vegetables. Because the cooking happens quickly it’s a good idea to measure out and prepare all the ingredients in this recipe before you fire up the wok.
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Kadhai Murghi (Wok-Seared Chicken & Vegetables )
This stir-fry is typical of Northern Indian cuisine, with its emphasis on fresh vegetables. Because the cooking happens quickly it’s a good idea to measure out and prepare all the ingredients in this recipe before you fire up the wok.
16of 30Shrimp Piccata with Zucchini NoodlesView RecipeThe tangy lemon-caper sauce in this healthy Italian makeover recipe is a natural with shrimp. Serving it over zucchini noodles (aka zoodles) keeps the dish summery and low-cal, but it’s also delicious with whole-wheat spaghetti.
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Shrimp Piccata with Zucchini Noodles
The tangy lemon-caper sauce in this healthy Italian makeover recipe is a natural with shrimp. Serving it over zucchini noodles (aka zoodles) keeps the dish summery and low-cal, but it’s also delicious with whole-wheat spaghetti.
17of 30Air-Fryer Pork TenderloinView RecipeThis air-fryer pork tenderloin is tender and full of flavor from the sweet and tangy rub. Depending on the size of your air fryer, you may need to cut the tenderloin in half before cooking.
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Air-Fryer Pork Tenderloin
This air-fryer pork tenderloin is tender and full of flavor from the sweet and tangy rub. Depending on the size of your air fryer, you may need to cut the tenderloin in half before cooking.
18of 30Cheddar and Zucchini FrittataView RecipeThis frittata is made with cheddar cheese and zucchini and is quick and easy to prepare. With just 115 calories per serving, this is a guilt free meal.
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Cheddar and Zucchini Frittata
This frittata is made with cheddar cheese and zucchini and is quick and easy to prepare. With just 115 calories per serving, this is a guilt free meal.
19of 30Grilled Salmon with Cilantro-Ginger SauceView RecipeGinger, fish sauce and honey combine to create a delicious basting sauce in this easy grilled salmon recipe. Look for Thai red chiles in the produce section of your grocery store, or use a green or red jalapeño instead. Not only is this salmon dish delicious, it also takes just 25 minutes to prepare, making it the ideal centerpiece for a healthy weeknight dinner.
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Grilled Salmon with Cilantro-Ginger Sauce
Ginger, fish sauce and honey combine to create a delicious basting sauce in this easy grilled salmon recipe. Look for Thai red chiles in the produce section of your grocery store, or use a green or red jalapeño instead. Not only is this salmon dish delicious, it also takes just 25 minutes to prepare, making it the ideal centerpiece for a healthy weeknight dinner.
20of 30Creamy Chicken Noodle SoupView RecipeThis easy slow-cooker chicken noodle soup is chock-full of vegetables and noodles, and gets extra creaminess from a little light cream cheese.
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Creamy Chicken Noodle Soup
This easy slow-cooker chicken noodle soup is chock-full of vegetables and noodles, and gets extra creaminess from a little light cream cheese.
21of 30Pan-Seared Steak with Crispy Herbs & EscaroleView RecipeThis 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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Pan-Seared Steak with Crispy Herbs & Escarole
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.
22of 30Ceviche-Stuffed AvocadosView RecipeRather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.
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Ceviche-Stuffed Avocados
Rather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.
23of 30Grilled Chicken with Cucumber-Radish SalsaView RecipeFresh salsa dresses up grilled chicken–or any other meat for that matter–in this healthy chicken dinner recipe. Want an island vibe? Swap mango for the cucumber and lime juice for the rice vinegar.
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Grilled Chicken with Cucumber-Radish Salsa
Fresh salsa dresses up grilled chicken–or any other meat for that matter–in this healthy chicken dinner recipe. Want an island vibe? Swap mango for the cucumber and lime juice for the rice vinegar.
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Roasted Barramundi with Asparagus Gremolata
25of 30Stir-Fried Green Beans with Steak & PeanutsView RecipeFish sauce, a pungent Southeast Asian condiment, gives this easy stir-fry a flavor punch, but you can use reduced-sodium soy sauce instead. Add more or less crushed red pepper to adjust the heat.
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Stir-Fried Green Beans with Steak & Peanuts
Fish sauce, a pungent Southeast Asian condiment, gives this easy stir-fry a flavor punch, but you can use reduced-sodium soy sauce instead. Add more or less crushed red pepper to adjust the heat.
26of 30Chipotle-Orange Broccoli & TofuView RecipeChipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you’re shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.
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Chipotle-Orange Broccoli & Tofu
Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you’re shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.
27of 30Cream Cheese-&-Pesto-Stuffed Chicken BreastsView RecipeCream cheese and pesto make a delectable filling for lean chicken breasts. Use this technique to experiment with other fillings as well, such as ham and cheese or goat cheese and chopped olives.
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Cream Cheese-&-Pesto-Stuffed Chicken Breasts
Cream cheese and pesto make a delectable filling for lean chicken breasts. Use this technique to experiment with other fillings as well, such as ham and cheese or goat cheese and chopped olives.
28of 30Fennel & Pork StewView RecipeThis meltingly tender pork shoulder ragout has a savory broth that’s full of fennel. White wine gives the stew a bright edge of acidity.
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Fennel & Pork Stew
This meltingly tender pork shoulder ragout has a savory broth that’s full of fennel. White wine gives the stew a bright edge of acidity.
29of 30Oven-Poached Salmon FilletsView RecipeBaking salmon fillets, covered, with a little wine and some shallots produces moist, succulent results as long as you remember the two cardinal rules of fish cookery: choose only the freshest fish and don’t overcook it. Serve topped with your favorite sauce, if desired.
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Oven-Poached Salmon Fillets
Baking salmon fillets, covered, with a little wine and some shallots produces moist, succulent results as long as you remember the two cardinal rules of fish cookery: choose only the freshest fish and don’t overcook it. Serve topped with your favorite sauce, if desired.
30of 30Creamy Lemon-Garlic Marinated ChickenView RecipeCrystal HughesThis chicken uses a creamy lemon-garlic marinade to bake up tender, moist and infused with garlic and lemon. The little bit of dressing reserved for serving adds a nice pop of extra flavor.
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Creamy Lemon-Garlic Marinated Chicken
Crystal Hughes
This chicken uses a creamy lemon-garlic marinade to bake up tender, moist and infused with garlic and lemon. The little bit of dressing reserved for serving adds a nice pop of extra flavor.
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