High-Fiber Dinner Recipes for Blood Sugar Control

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1. sheet-Pan Lemon-Broccoli Gnocchi with Cannellini Beans

Description: This effortless dish comes together on two baking sheets for easy planning and a fast cleanup. A blend of lemon and broccoli mixes with tender gnocchi and rich cannellini beans, all brought together with a generous drizzle of olive oil.
Photographer: Fred Hardy
Food Stylist: Jennifer Wendorf
Prop Stylist: Lydia Pursell

2. Sheet-Pan Beef & Cabbage Noodles

Description: This stir-fry recipe comes together in only 20 minutes on one baking sheet under the broiler.The trick to a perfect sheet-pan stir-fry is making sure your ingredients are spread out well on the pan so everything cooks evenly. Photographer: Fred Hardy
Food Stylist: Jennifer Wendorf
Prop Stylist: Lydia Pursell

3. Unstuffed Cabbage Roll Skillet

Description: This savory, meaty dish is prepared in a skillet and baked, capturing the essence of the classic dish while simplifying the process.To expedite prep, we recommend using precooked microwaveable brown rice.
Photographer: Jen Causey
Food Stylist: Julian Hensarling
Prop Stylist: Josh Hoggle

4. Slow-Cooker Three-Bean Chili Mac

Description: Chili meets mac and cheese in this fix-it-and-forget-it slow-cooker dinner. Hot tomato sauce, a Mexican canned tomato sauce that also includes spices and chiles for heat, kicks up the flavor. Photographer: Fred Hardy
Food Stylist: Jennifer Wendorf
Prop Stylist: Lydia Purcell

5. High-Protein Spaghetti with chicken & Broccoli

Description: A thick, creamy pasta sauce coats spaghetti in this easy dinner winner. cottage cheese is the secret ingredient here—it blends nicely into the sauce, adding a boost of protein along with the chicken. If you want to make this dish vegetarian-friendly, replace the chicken with white beans or chickpeas.
Photographer: Jennifer Causey
Food Stylist: Julian Hensarling
Prop Stylist: Christina Daley

6.Eat-the-Rainbow Vegetable Soup

Description: this vibrant and wholesome soup recipe is packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers.
Photographer: Jen Causey
Food Stylist: Emily Nabors Hall
Prop Stylist: Shell Royster

7. Veggie Fajitas

Description: These veggie fajitas are packed with sweet bell pepper and red onion. creamy avocado and warm tortillas complete the meal. The veggies alone make a great meal-prep recipe to have on hand. Serve them over rice, or heat them up over tortilla chips topped with melting cheese.
Photographer: Jacob Fox
Food stylist: Holly Dreesman
Prop stylist: Joseph Wanek

8. Extra-Crispy Eggplant parmesan

Description: This eggplant Parmesan is creamy in the center with a crispy panko crust on the outside. It’s full of flavor with a rich tomato sauce and topped with gooey mozzarella and parmesan cheese.
Photographer: Fred Hardy
Food Stylist: Jennifer Wendorf
Prop Stylist: Shell Royster

9. High-Protein Tex-Mex Chicken Soup

Description: Make this grab-and-go Tex-Mex–inspired soup when you have leftover chicken, or use rotisserie chicken. The frozen pepper-onion mix adds flavor and saves time in the kitchen, while the black beans add fiber and protein.
Photographer: Jen Causey
Food Stylist: Emily nabors Hall
Prop Stylist: Julia Bayless

10. Ash-eh Reshteh (Persian Bean & Pasta Soup)

Description: Ash-eh reshteh is a hearty bean and noodle soup that’s packed with fresh herbs. the vegetarian soup is frequently enough made for Nowruz, the Persian New Year, but it’s tasty any time.
Photographer: Grant Webster
Food Stylist: Addelyn Evans
Prop Stylist: Gabe Greco

11. Caprese Casserole

Description: This healthy casserole comes together easily, making it the perfect choice for any weeknight dinner. Be sure not to overcook the pasta or it will turn mushy. And don’t skip the balsamic vinegar at the end—it’s a bright finishing touch.
Photographer: Sara Haas
Food Stylist: N/A
Prop Stylist: N/A

Easy Weeknight Dinners: An Expert’s Guide to Streamlining Your kitchen

Time.news Editor: Welcome, everyone! Today, we’re talking about speedy and healthy weeknight dinners. We’re joined by Chef Amelia Stone, a culinary expert specializing in simple, flavorful meals for busy families. Chef Stone, thanks for being with us.

Chef amelia Stone: Its a pleasure to be here!

Time.news Editor: Let’s dive in. We’ve been seeing a surge in interest around one-pan meals and slow-cooker recipes. What’s driving this trend?

Chef Amelia Stone: People are busier than ever! They want healthy, delicious meals without spending hours in the kitchen. sheet pan dinners and slow-cooker recipes offer that perfect balance of convenience and nutrition. They minimize prep time and cleanup, which is a huge win for anyone juggling work, family, and other commitments. [[1]].

Time.news Editor: Speaking of sheet pan dinners,we saw a recipe for Sheet-Pan beef & cabbage Noodles that claims to be ready in just 20 minutes under the broiler. Is that really achievable? What are the secrets to a successful sheet pan stir-fry?

Chef Amelia Stone: Absolutely! The key is to prep your ingredients beforehand – chop your vegetables, slice your beef thinly, and have your sauce ready to go. also, don’t overcrowd the pan.Spreading the ingredients evenly ensures everything cooks properly and gets that desirable slight char. As the recipe suggests, ensuring even cooking is vital.

Time.news Editor: We also noticed a Sheet-Pan Lemon-Broccoli Gnocchi with Cannellini Beans. That sounds delicious and vegetarian-friendly. Any tips for making the most of vegetarian sheet pan dinners?

Chef Amelia Stone: Vegetarian sheet pan dinners are incredibly versatile. For the Lemon-Broccoli Gnocchi, roasting the vegetables brings out their natural sweetness, complementing the lemon beautifully. Don’t be afraid to experiment with different vegetables like bell peppers, zucchini, or even brussels sprouts. Also, adding protein sources like cannellini beans, chickpeas, or tofu makes it a complete and satisfying meal. Roasting chickpeas on a sheet pan until crispy is a great way to add texture, too.

Time.news Editor: Moving on from sheet pans,let’s talk slow cookers. The Slow-Cooker Three-Bean Chili Mac sounds like a fantastic way to combine comfort food with convenience. What’s the best approach to using a slow cooker for maximum flavor?

Chef Amelia Stone: Layering flavors is key. Don’t just dump everything in and walk away! Briefly sautéing your onions, garlic, and any ground meat before adding them to the slow cooker adds depth and richness. Also, consider using high-quality spices and broths. In the case of that Chili Mac, the Mexican canned tomato sauce with spices and chiles really amplifies the flavor. Remember that slow cooking tenderizes meats and allows flavors to meld beautifully.

Time.news Editor: We also saw recipes for soups like the High-Protein Tex-Mex Chicken Soup and the Eat-the-Rainbow Vegetable Soup. Any tips for making healthy and flavorful soups?

Chef amelia Stone: Soups incredible versatile. the tex-Mex Chicken soup says it is indeed great to use pre-cooked chicken. Don’t be afraid to use leftover rotisserie chicken. And for the Vegetable Soup, pre-chopping your vegetables substantially reduces prep time. For extra flavor, consider roasting some of the vegetables before adding them to the soup pot. Adding herbs at the very end, right before serving, will brighten the flavors. Soups are also fantastic to freeze for later as well, simplifying meal prep for weeks to come.

Time.news Editor: Lastly, the article mentions dishes like Extra-Crispy Eggplant Parmesan and Veggie Fajitas. Any quick tips for getting dinner on the table even faster while keeping the quality?

Chef Amelia Stone: For the Eggplant Parmesan, panko breadcrumbs are truly the key to that extra-crispy crust. Don’t be afraid to season them generously with herbs, garlic powder, and Parmesan cheese. for the fajitas, pre-cut veggies are a huge timesaver. Also, consider using a high-heat skillet or grill pan to get that nice char on your vegetables quickly.[[3]]

Time.news Editor: Chef Stone, this has been incredibly insightful! Thank you for sharing your expertise on easy weeknight dinners. Any final thoughts for our readers? [[2]]

Chef Amelia Stone: Don’t be afraid to experiment! These recipes are simply a starting point. Adjust them to your own tastes and preferences. Most importantly, have fun in the kitchen and enjoy the process of creating delicious and healthy meals for yourself and your loved ones.And remember these sheet pan and skillet meals also offer easy cleanup!