These fast and simple dinners are tasty options to assist you in achieving your fiber objectives. As a registered dietitian, I am proud to say that Fiber is the topic that's getting the attention it deserves of all the nutrition trends going around on social media. Not only is this an important nutrient for healthy digestion and heart health, but also adequate intake of this nutrient can help regulate blood sugar, reduce risk of chronic conditions and more. Fortunately, it's easy to get enough fiber without a lot of fussy recipes or hours of cooking with a little planning, and this week's dinners will prove that. They all take 25 minutes or less to prepare, and I can make a healthy meal for myself at the end of my long, busy nights. They also have beans, whole grains and plenty of vegetables at every dinner that provide at least 7 grams of fiber per serving (about 25% of my daily dose). Let’s get cooking!
Your Weekly Plan
Sunday: 20-Minute Chicken Soup
Monday: Skillet Shrimp with Rice & Peas
Tuesday: New London Sandwiches & Snacks
Wednesday: Garlic, Lemon & Oregano Beans
Thursday: Thai Sweet Basil Chicken Sausage Loin & Baked Sweet Potato Wedges Thursday: Broccoli Melts
Friday: Salmon-Stuffed Avocados
01 > Sunday: 20-Minute Chicken Soup
One of the best ways to kick off a new week is with a soupy start, particularly since the weather begins to turn colder. The whole-wheat egg noodles, kale and frozen mixed vegetables provide an impressive 12 grams of fiber per serving, and this dish comes together in no time. Turmeric and crushed red pepper give the savory broth a nice kick, and lemon juice sparks a refreshing zing. Best of all, all the ingredients are in one pan so cleanup is easy!
1 tablespoon extra-virgin olive oil
1 pound boneless, skinless chicken breasts, sliced into ½" chunks
3 cloves garlic, minced
2 T seasoning (salt-free garlic & herb)
½ teaspoon ground turmeric
¼ teaspoon of crushed red pepper
¼ teaspoon salt
8 cups of unsalted chicken broth
3 cups whole wheat egg noodles
1 cup (200ml) frozen mixed vegetables
2 cups chopped stemmed lacinato kale
3 tablespoons lemon juice
Directions
Step 1
In a large Dutch oven, cook 1 tablespoon of oil over medium-high heat. Add chicken pieces; cook stirring frequently until the pieces are no longer pink, about 5 minutes. Mix in minced garlic, 2 teaspoons seasoning blend, ½ teaspoon turmeric, ¼ teaspoon crushed red pepper and ¼ teaspoon salt; cook, stirring frequently, until fragrant, about 1 minute.
Step 2
Add 8 cups broth; bring to a boil over high heat and cover. Uncover and top with 3 cups noodles and 1 cup frozen vegetables. Bring back to a simmer; lower the heat to a gentle simmer. Cook, stirring occasionally, until the noodles are softened and the chicken is done, 7 minutes. Add 2 cups of kale and 3 tablespoons of lemon juice.
Day 02 > Monday
Today's selection for Monday consists of Skillet Shrimp accompanied by Rice and Peas. Using precooked brown rice can significantly expedite the preparation of this robust skillet dish. It is important to let the rice cook undisturbed to achieve a crispy layer at the base, enhancing the dish's texture. Color and taste are brought in by bell peppers, garlic, and various seasonings. The shrimp are cooked directly on top, offering protein to the meal. I will also prepare some steamed green beans to serve alongside, increasing the vegetable portion.
Ingredients
2 tablespoons of neutral oil (canola or avocado oil)
½ teaspoon ground turmeric1 Cup of chopped red bell pepper
1 tablespoon minced garlic 2 (8.8 oz.) bags of precooked brown rice
3Tablespoons of unsalted chicken broth
¾ teaspoon kosher salt
¼ teaspoon ground pepper
1 cup frozen peas Thawed, peeled and deveined medium shrimp: 12 ounces frozen 2 tablespoons fresh lemon juice.
Directions
Step 1
In a large skillet over medium-high heat, cook 2 tablespoons of the oil. Incorporate ½ teaspoon of turmeric; sauté while stirring continuously for one minute.. Add chopped bell pepper and minced garlic, and cook, stirring occasionally, for 2 minutes.
Step 2
Add 2 packets of rice; evenly spread. Cook, without stirring, for 3 minutes. Heat over medium. Add 3 tablespoons broth, ¾ teaspoon salt and ¼ teaspoon pepper. Evenly pour mixture into pan. Cook, without stirring, for 7 minutes. Add 1 cup peas; stir until well combined.
Step3
Place pealed, thawed shrimp on top of rice mixture; cover and cook, stirring, until shrimp are pink and cooked through, 4 to 5 minutes. Drizzle with 2 tablespoons lemon juice.
03> On Tuesday, Brothy Lemon-Garlic Beans will be the featured dish.
I could have eaten these beans for breakfast, lunch and dinner! Cannellini beans are a source of fiber and plant protein, and the broth is flavored with lemon, garlic and fresh thyme. A little parmesan lends richness and the toasted whole-wheat baguette absorbs all the juices. This easy to make dinner is full of fiber with 11 grams per serving.
Ingredients
2 tablespoons extra-virgin olive oil
1 medium yellow onion, finely chopped (about 1 cup)
3 sprigs fresh thyme (3 inches long each) and more for garnish
2 tablespoons minced garlic
¼ teaspoon plus ⅛ teaspoon salt
1/4 teaspoon of crushed red pepper and more to taste.
3 cups dry vegetable broth (salt-free)
1 teaspoon grated lemon zest, plus more for garnish
1 tablespoon lemon juice
2 (15-ounce) cans of cannellini beans, rinsed, and no salt added
¼ cup grated Parmesan cheese
4 (1-ounce) slices crusty whole-wheat baguette, toasted
Directions
Step1
In a large cast-iron skillet, cook 2 tablespoons of the oil over medium heat. Meanwhile, toss in chopped onion and 3 thyme sprigs and cook, tossing occasionally, until softened, 5 to 7 minutes. Add 2 tablespoons minced garlic, ¼ teaspoon plus ⅛ teaspoon salt and ¼ teaspoon crushed red pepper; cook, stirring often, until fragrant, about 1 minute.
Step2
Add 3 cups vegetable broth, 1 teaspoon lemon zest and 1 tablespoon lemon juice; bring to a boil over medium-high heat. Add rinsed beans; cook, stirring occasionally, until heated through, about 2 minutes.
Step3
Portion beans and broth into 4 bowls. Sprinkle with ¼ cup Parmesan. If desired, sprinkle on crushed red pepper and/or lemon zest. Serve with toasted baguette.
04> Wednesday: Sweet Potato & Brussels Sprouts Hash with Chicken Sausage
Requiring best three substances and 15 minutes, this colorful hash is one of the easiest meals at the menu this week. Microwaving the sweet potatoes allows them cook dinner quickly, whilst shopping for presliced Brussels sprouts saves time on reducing. Both colorful vegetables make contributions an array of vitamins, minerals and antioxidants like beta-carotene and sulforaphane to the dish. Apple-flavored hen sausage brings a savory-sweet flavor and gratifying protein, too. To spherical out the meal, I’ll serve the hash with a aspect of microwavable brown rice.
Ingredients
2 cups cubed peeled sweet potatoes
2 apple-flavored precooked bird sausages
3 teaspoons olive oil, divided (10 ounce) bag shaved Brussels sprouts
Directions
Step 1
Place candy potatoes in a microwave-secure dish and add ¼ inch water. Cover tightly with plastic wrap and microwave on High till fork-smooth, approximately three minutes; drain.
Step 2
Dice sausages. Warm 1 teaspoon of oil in a spacious nonstick frying pan on medium heat. Add the sausage; cook dinner, stirring, until heated via and golden brown, about three mins. Remove the sausage to a plate. Step three Heat the final 2 teaspoons oil in the pan over medium heat. Add Brussels sprouts and cook dinner, stirring, for three mins. Add the sweet potato and sausage; stir to mix. Season to flavor with salt and pepper, if desired.
05>Thursday: Broccoli Melts
I’m usually on board with a grilled cheese–inspired dinner, and this veggie-packed version is best for celebrating fall produce. Tender broccoli is sautéed with garlic, Italian seasoning, beaten red pepper and lemon zest earlier than being layered with melty fontina on entire-wheat bread. The broccoli and bread help every serving supply 10 grams of fiber. Since it’s apple-picking season right here in Vermont, I’ll slice one as much as serve at the aspect.
Ingredients
4 cups finely chopped sparkling broccoli florets
3 tablespoons water
2½ tablespoons more-virgin olive oil, divided
2 cloves garlic, finely chopped (2 teaspoons)
1 teaspoon salt-unfastened Italian seasoning
⅛ teaspoon crushed red pepper
½ teaspoon grated lemon zest
¼ teaspoon salt
4 slices crusty whole-wheat bread (approximately ⅓-inch thick), divided
¾ cup shredded fontina cheese, divided
Directions
Step1
Combine four cups broccoli and 3 tablespoons water in a huge skillet; cook, covered, over medium-excessive warmth till the broccoli is almost tender, approximately 2 minutes. Uncover, reduce heat to medium and add 1 tablespoon oil, the chopped garlic, 1 teaspoon Italian seasoning and ⅛ teaspoon crushed red pepper. Cook, stirring constantly, until the aggregate is fragrant, the broccoli is tender, and the water has evaporated, approximately 1 minute. Transfer the combination to a medium bowl; stir in ½ teaspoon lemon zest and ¼ teaspoon salt. Wipe the skillet easy.
Step2
Place 2 bread slices flat on a work surface; top each with three tablespoons cheese and half of of the broccoli mixture (approximately 1 cup). Sprinkle with the closing 6 tablespoons cheese; pinnacle with the remaining 2 bread slices, gently pressing to flatten.
Step3
Heat the last 1½ tablespoons oil inside the easy skillet over medium heat. Add the sandwiches; cook dinner, protected, till the cheese is melted and the bread is golden brown on each aspects, 1 to 2 minutes according to aspect.
06> Friday: Salmon-Stuffed Avocados
By Friday, an easy no-cook dinner is exactly what I want. This recipe starts by way of combining handy canned salmon with strained (Greek-style) yogurt, celery, Dijon mustard and lime juice to make a brief salmon salad, which receives spooned into avocado halves. Canned salmon is a high-quality supply of omega-3 fatty acids, that have been connected to higher heart health and decrease stages of infection. I’ll upload crunchy pita chips on the facet to scoop up any extras
Ingredients
½ cup nonfat simple Greek yogurt
½ cup diced celery
2 tablespoons chopped clean parsley
1 tablespoon lime juice
2 teaspoons mayonnaise
1 teaspoon Dijon mustard
⅛ teaspoon salt
⅛ teaspoon ground pepper
2 (five ounce) cans salmon, tired, flaked, pores and skin and bones removed
2 avocados
Chopped chives for garnish
Directions
Step1
Combine half cup yogurt, 1/2 cup celery, 2 tablespoons parsley, 1 tablespoon lime juice, 2 teaspoons mayonnaise, 1 teaspoon mustard, 1/eight teaspoon salt and 1/eight teaspoon pepper in a medium bowl; blend nicely. Add 10 ounces salmon and blend properly.
Step2
Halve 2 avocados lengthwise and dispose of pits. Scoop approximately 1 tablespoon of flesh from every avocado 1/2 into a small bowl. MFill each avocado half with approximately 1/four cup of the salmon mixture.
Step3
Fill every avocado half with approximately 1/four cup of the salmon aggregate, mounding it on top of the avocado halves. Garnish with chives, if desired.
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