17 One-Pot Blood Pressure-Friendly Dinners for Summer

By

Camryn Alexa Wimberly

Published on July 22, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Scallops with White Bean Ragu & Charred Lemon

One pot is all you’ll need for these dinner recipes that are perfect for summer! Each dish is packed with potassium and is lower in saturated fat to help promote healthy blood pressure levels. They’re also made with heart-healthy ingredients like spinach, potatoes and legumes, which contain important nutrients like calcium and magnesium. You’ll want to try recipes like our One-Pot Garlicky Shrimp & Spinach and Seared Scallops with White Bean Ragu & Charred Lemon for a delicious and satisfying meal with a quick cleanup.

01 of 17

One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

Sun-dried tomato pesto and lemon do double duty to season both the salmon and the couscous in this healthy one-pan dinner recipe. Serve the salmon with extra lemon wedges and a dollop of plain yogurt.

02 of 17

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.

03 of 17

Seared Scallops with White Bean Ragu & Charred Lemon

Scallops with White Bean Ragu & Charred Lemon

This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish.

04 of 17

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

05 of 17

20-Minute Creamy Tomato Salmon Skillet

overhead image of 20-Minute Creamy Tomato Salmon Skillet — Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Salmon fillets cook quickly and are coated with a delicious creamy sauce made with tomatoes, zucchini and Italian seasoning. This easy salmon dinner is sure to become a new weeknight favorite the whole family will love. The best news: you can get this meal on the table in 20 minutes flat.

06 of 17

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)!

07 of 17

Beef & Bean Sloppy Joes

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

08 of 17

Simple Grilled Salmon & Vegetables

Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.

09 of 17

Summer Skillet Vegetable & Egg Scramble

Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.

10 of 17

Jerk Chicken & Pineapple Slaw

Ready in under 30 minutes, this spicy chicken dish with sweet pineapple slaw is perfect for any night of the week.

11 of 17

Slow-Cooker Chicken & White Bean Stew

Overhead view of a white slow cooker of Slow-Cooker Chicken & White Bean Stew recipe — Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread and a salad.

12 of 17

Chicken Chili Verde

Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don't shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can't find in regular green bell peppers.

13 of 17

Skillet Steak with Mushroom Sauce

This steak, broccolini and pea dinner is a one-skillet meal that will be on your table in just 25 minutes! The pan drippings combine with mushrooms, broth and grainy mustard to make a thick and delicious sauce.

14 of 17

Poached Cod & Green Beans with Pesto

Using just one skillet, this easy fish recipe cooks cod right on top of fresh green beans and uses the same pan to make a flavorful sauce. The result is perfectly flaky fish, tender-crisp vegetables, a savory pan sauce and very little cleanup.

15 of 17

Mango-Chutney Chicken

Fruity mango chutney, zesty barbecue sauce, and a bit of curry powder are the secrets to success in this slow-cooker chicken recipe. They combine to form a delicious glaze on the chicken, which is served over a brown rice and fresh mango mixture.

16 of 17

Chicken with Ginger-Soy Vegetables & Brown Rice

This quick-and-easy meal combines crisp-tender vegetables, brown rice and chicken in a tasty ginger-soy sauce. Not in the mood for soy and ginger? No problem. We've included two simple variations with lemon and Italian flavorings.

17 of 17

Black Bean Chili

This filling black bean chili recipe is loaded with protein and ready in just 45 minutes. We've provided several variations for this recipe to suit your flavor and dietary preferences.

Medically reviewed by

Jessica Ball, M.S., RD

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