Fast and Easy Dinners with No Added Sugars (Weekly Plan & Shopping List!)
Added sugar can show up in the places you least expect it. Save it for dessert and make these dinners with no added sugars.
Reviewed by Dietitian Jessica Ball, M.S., RD
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I have a sweet tooth. I’ll bake off a few balls of cookie dough from the freezer after dinner or grab a square of dark chocolate (or some chocolate-covered almonds) for a midday snack. But that’s added sugar I’m knowingly consuming, and I can consider how it fits into the rest of my day. There are so many foods that have added sugars that you may not expect, from condiments and salad dressings to bacon, yogurts and coffee creamers. And while there’s room for all foods in a healthy eating pattern, it’s important to be mindful of your added sugar intake. Over time, consuming too much could contribute to health problems, such as obesity, diabetes and higher risk of heart disease. (Note that naturally occuring sugars, such as those in fruit and dairy, are not associated with the same health risks.) This week is full of dinners without any sneaky sources of added sugars—plus they’re all ready in 30 minutes or less.
Your Weekly Plan
Sunday: Balsamic Chicken with Pasta and Zucchini Noodles
Monday: Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
Tuesday: Fish Taco Bowls with Green Cabbage Slaw
Wednesday: 25-Minute Sweet Potato and Bean Enchiladas
Thursday:Sheet-Pan Salmon with Crispy Quinoa
Friday:Chicken Caesar Pasta Salad
Sunday: Balsamic Chicken with Pasta and Zucchini Noodles
Since jarred marinara sauces can have added sugar, this recipe gets around that by bakingchicken cutlets with canned tomatoes and Italian seasoning. A topping of creamy fresh mozzarella and a drizzle of reduced balsamic vinegar combine to elevate the simple cutlets. The chicken and tomatoes are served with a tangle of whole-wheat spaghetti and zucchini noodles. Add a piece of whole-wheat baguette on the side to complete the meal.
Monday: Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
With a mix of chickpeas and quinoa, this vegetarian salad is packed with protein and fiber to help you feel full and satisfied. Hearty kale makes up the base of the salad, while carrots, bell pepper and pepitas add a variety of crunchy textures. The simple cilantro dressing ties it all together with its fresh flavor. Be sure to use a mayonnaise that has no added sugar (check the Nutrition Facts panel if you’re unsure).
Tuesday: Fish Taco Bowls with Green Cabbage Slaw
These bowls start with a bed of nutrient-rich brown rice, so you know they’ll be satisfying. Firm, meaty halibut cooked in a grill pan until flaky goes on next, followed by sliced avocado and a crisp cabbage slaw. A quick blender salsa verde and a squeeze of lime add the finishing, flavorful touches.
Wednesday: Sweet Potato & Bean Enchiladas
These enchiladas have a secret: instead of tortillas, they’re made with egg wraps, which are lower in carbs and don’t contain added sugar like some tortillas can. The wraps are filled with a seasoned mixture of pinto beans, sweet potatoes and enchilada sauce (check the ingredient list to find one without added sugars). A topping of crumbled queso fresco, pepitas and cilantro makes them as eye-catching as they are delicious. Serve them with Tomato, Watermelon & Avocado Salad for a refreshing side with a touch of natural sweetness.
Thursday: Salmon with Crispy Quinoa
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Transform leftover or precooked quinoa by tossing it with olive oil, spreading it on a baking sheet and baking it until it is crispy. Meanwhile, roast some salmon fillets along with capers and tomatoes (their sweetness intensifies as they cook). When everything is done, just add some basil, garlic paste and red-wine vinegar to the tomato mixture to punch up the flavors.
Friday: Chicken Caesar Pasta Salad
This salad starts with the components and flavors of Caesar salad that we all know and love and adds in whole-wheat penne, so you get the best of a green salad and a pasta salad in one. Lots of shredded chicken ensures that it’s substantial and filling. Be sure to use a Dijon mustard with no added sugars when making the dressing. I’ll serve some sliced strawberries on the side for a naturally sweet treat.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
Read the original article on Eating Well.
