21 Diabetes-Friendly Dinners That Follow the DASH Diet

By

Danielle DeAngelis

Published on November 5, 2022

Reviewed by Dietitian

Jessica Ball, M.S., RD

Chicken Kebabs with Warm Cabbage-Apple Slaw & Potatoes

If you're looking for a nutritious dinner for tonight, you're in luck. Packed with complex carbs like whole grains and legumes as well as lower amounts of saturated fat and sodium, these dinners fit seamlessly into a diabetes-friendly eating pattern. These dishes also follow the DASH diet (AKA the Dietary Approaches to Stop Hypertension) as they are balanced meals that provide a good source of potassium, following our high blood pressure recipe parameters. Recipes like our Chicken Kebabs with Warm Cabbage-Apple Slaw & Potatoes and Lentil Stew with Salsa Verde are healthy and tasty ways to keep you feeling good.

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Chicken Kebabs with Warm Cabbage-Apple Slaw & Potatoes

Chicken Kebabs with Warm Cabbage-Apple Slaw & Potatoes

Serve these easy grilled chicken kebabs with apple and cabbage slaw and packet-grilled potatoes for a healthy dinner that's great for summer cookouts. Leave yourself enough time to marinate the chicken for up to three hours in the simple orange-ginger marinade before threading it onto skewers and putting them on the grill.

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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.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad

A classic black bean salad is a must for picnics and potlucks. This vegan version 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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One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach

Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

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.

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Slow-Cooker Chicken & White Bean Stew

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.

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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.

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Slow-Cooked Ranch Chicken and Vegetables

This creamy, veggie-packed chicken dinner comes together easily in your slow-cooker-and makes enough for another night's casserole (see associated recipe)!

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Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Spaghetti Squash with Roasted Tomatoes Beans & Almond Pesto

Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

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Chicken, Potato, and Gravy Bowls

Tender potatoes and flavorful chicken are topped with a delicious gravy in this meal-in-a bowl.

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Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad

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.

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Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

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One-Pan Chicken & Asparagus Bake

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.

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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

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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.

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Three-Bean Chili

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.

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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.

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Provençal Baked Fish with Roasted Potatoes & Mushrooms

This easy healthy meal--which requires just 15 minutes of active time--is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores.

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Slow-Cooker Chicken Marsala

This slow-cooker chicken Marsala recipe gets its full flavor from plenty of mushrooms and fragrant shallots. Whole-wheat pasta soaks up the rich sauce. Round it out with a simple green salad for a comforting healthy dinner.

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Four-Bean & Pumpkin Chili

This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

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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.

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