:max_bytes(150000):strip_icc()/7256454-c572152e3ed04dd8bad6102d4f56a8f1.jpg "18 healthy dinners in three steps or less")
Reviewed by nutritionist Jessica Ball, MS, RD
Maintaining a healthy microbiome has never been easier with these dinner recipes. In three steps or less, you can enjoy a dinner filled with prebiotic-rich foods like garlic, mushrooms, and soy sauce, as well as probiotic-rich foods like kimchi, miso, and yogurt. These foods help feed and increase the good bacteria in your microbiome. Dishes like Broccoli Garlic Pasta and Sesame Egg Kimchi Tofu Soup are delicious ways to support gut health.
Soup with herbs and vegetables.
Skip the oven and make a complete meal of store-bought meatballs with this quick and easy 30-minute soup. Shao Hsing (or Shaoxing) is a spiced rice wine used in Chinese cooking. Look for other Asian ingredients at specialty Asian markets or large supermarkets.
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Salmon rice bowl
Inspired by the viral TikTok trend, this salmon rice dish can be a delicious lunch or dinner. With healthy ingredients like instant brown rice, salmon, and vegetables, you'll be enjoying a delicious meal in 25 minutes.
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Pasta with garlic anchovies and broccoli
Here we present the best pasta dish with grilled goat cheese for a delicious dessert any time. However, if you prefer a thicker sauce, add the cheese to the pasta along with the remaining cooking water in step 3.
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Kimchi-tofu soup with sesame and egg
Marinated tofu soaks up the fragrant broth full of aroma and flavor with kimchi, garlic and ginger paste. Use your favorite brand of kimchi, making sure to drain it before adding. Fried eggs add protein to this vegetarian kimchi tofu soup. If you hate seafood, try vegetarian kimchi.
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Salmon baked in garlic butter with potatoes and asparagus
This one-pot salmon and potatoes recipe is a healthy and filling weeknight meal. Melted garlic butter coats the salmon and vegetables, adding depth and richness to the dish.
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Quinoa and Black Bean Casserole
This black bean and quinoa dish has many of the characteristics of a taco salad, except for the grilled side. We topped it with pico de gallo, fresh cilantro and avocado, and a simple hummus dip.
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Chicken stew with cumin and peas
This quick protein-rich chicken gravy recipe is inspired by the flavors of shawarma, such as cumin, paprika, and pepper. Make two servings and freeze for a quick and healthy dinner. Serve the casserole with couscous and roasted broccoli.
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Easy and delicious aglio e olio pasta (with garlic and oil)
Baked Peanut Butter made from a traditional Italian garlic and butter pasta dish provides an unexpected mild nutty flavor. Before adding water, let the peanut butter cool slightly so it doesn't flow. We think the best choice for this dish is bucatini pasta; However, you can use whole wheat spaghetti or angel hair pasta to add a spicy flavor to the dish. Add or add grilled shrimp to this dish for added protein.
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Chicken and white bean soup
Grilled chicken can take the pressure off dinner, especially in an Italian-inspired soup with a slice of bread and a glass of red wine.
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Spinach ravioli with artichokes and olives
All it takes is store-bought spinach ravioli and a few pantry staples to get a healthy dinner on the table in 15 minutes. Ingredients like juicy sun-dried tomatoes, salty Kalamata olives, and toasted pine nuts help make it delicious quickly. If you can't find frozen artichokes, substitute a 15-ounce can (make sure to drain and rinse thoroughly).
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Chicken curry with miso
Cookbook author and cooking instructor Sonoko Sakai loves miso, a staple food in Japan. Here it adds depth of flavor to the fried chicken and vegetables. If you make the curry roux in advance, you can add it to the stock or water while you store it.
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Potato, corn and black bean hash
Quick and easy hash is a great one-pot meal for those nights when you've got a quick dinner at the table.
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Vegetarian Enchilada Casserole
Think of this vegetarian enchilada casserole as a Mexican-inspired veggie-filled lasagna with corn tortillas for the noodles! If your peppers are mild and you like them spicy, choose spicy pico de gallo. This easy vegetarian dinner recipe will become a new family favorite.
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Gnocchi Skillet with Shrimp and Asparagus
In this gnocchi recipe, the gnocchi is cooked directly in the pan, along with shrimp, red onions, asparagus, and parmesan cheese. Look for firm gnocchi with other pasta. Serve with baby arugula salad with vinaigrette and a glass of pinot griot.
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Pea and barley soup
This delicious bean and barley soup may seem like it takes hours to simmer, but it's actually very quick to make. Plus, this healthy bean and barley soup recipe freezes beautifully. If you have already cooked the barley, remove the quick-cooking barley and add 1 1/2 cups of cooked barley to the soup in step 2.
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Black Bean Quesadillas
Are we in a hurry? These delicious quesadillas only take 15 minutes to make. We like it with black beans, but pinto beans will work too. If you like a little spice, definitely use pepper cheese in the filling. Serve: A dollop of sour cream and mixed green salad.
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Slow Cooker Mushroom Kielbasa Soup
The aromatic trio of garlic, cumin, and thyme blend harmoniously in this delicious soup that comes together quickly before the slow cooker does most of the work for you. Kielbasa adds protein and depth of flavor to this one-dish dinner.
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Red Lentil and Cauliflower Curry
This roasted cauliflower recipe also contains red lentils which turn yellow when cooked. Curry powder, onions, cumin and other spices add lots of flavor to this vegetarian dinner. Serve over rice to complete the meal.
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EatingWell.com, December 2023
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