17 5-Ingredient Dinners to Help Reduce Inflammation
Reviewed by Dietitian Maria Laura Haddad-Garcia
Refresh your dinner routine with these easy recipes made with just five or fewer ingredients (not counting pantry staples like salt, pepper and oil). Each dish is the perfect combination of convenience, nutrition and delicious taste. Plus, these recipes feature anti-inflammatory foods like whole grains, avocados, nuts, fatty fish and deep orange, red or dark green vegetables.
Research has shown that chronic inflammation may increase your risk of chronic diseases such as diabetes, heart disease and auto-immune diseases, to name a few. Incorporating these foods is a delicious way to reduce inflammation and support your health. Recipes like our Black Bean Fajita Skillet and Salmon & Sweet Potato Grain Bowls are so simple that you’ll want to make them again and again.
Black Bean Fajita Skillet
You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.
Baked Eggs in Tomato Sauce with Kale
You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.
Chicken Curry Stuffed Sweet Potatoes
Use convenience ingredients, like cooked chicken (leftover or purchased) and store-bought curry sauce to whip up these easy loaded baked potatoes. We call for cauliflower in this recipe, but feel free to sub in whatever veggies you have on hand for a quick and easy dinner. You can also swap the sweet potatoes for russets.
Campfire Caprese Grilled Cheese
A twist on a classic grilled cheese, this caprese sandwich adds pesto and tomato for a quick and simple campsite meal.
Roasted Root Vegetables with Goat Cheese Polenta
This is true healthy comfort food--a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.
Salmon & Sweet Potato Grain Bowls
Harissa adds Moroccan flavor to this healthy grain bowl recipe without needing a long list of ingredients. Just 5 ingredients is all you need to get dinner (or a packable lunch) on the table in under an hour!
White Bean & Veggie Salad
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
Cauliflower Gnocchi with Asparagus & Pesto
While the cauliflower gnocchi crisp up in a sauté pan, steam fresh asparagus in the microwave to keep it bright green and crisp-tender. Substitute frozen asparagus (or green beans or peas) in a pinch. Toss them together with prepared basil pesto for a satisfying supper.
Black Bean Quesadillas
In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.
Skillet Lemon-Garlic Salmon
This ultra-quick one-skillet lemon-garlic salmon recipe features plenty of lemony flavors from both zest and juice. Garlic adds a savory note.
3-Ingredient Sweet Potato & Brussels Sprouts Hash with Chicken Sausage
Apple-flavored chicken sausage adds flavor and protein in this quick dinner hash that uses a bag of shaved Brussels sprouts as its hearty, high-fiber base. Steaming the cubed sweet potatoes in the microwave cuts way down on total cook time.
Beet & Goat Cheese Salad
This stunning winter salad gets its sweet, earthy flavor from roasted beets and balsamic vinegar. Creamy goat cheese and peppery arugula add color and balance, while toasted walnuts add crunch. A mandoline is the best way to get thin, even slices from the roasted beets.
White Bean-Sage Cauliflower Gnocchi
Turn lower-carb cauliflower gnocchi into a complete and satisfying meal with this riff on classic brown butter and sage gnocchi. We added beans to amp up the fiber and protein for a fast and healthy dinner.
Sheet-Pan Caprese Pizza
This light and flavorful caprese pizza is ready when the tomatoes are just heated through and the mozzarella cheese is slightly melted. If you want a little more on this pizza, it'd be delicious with a few slices of prosciutto. Chef tip: let your dough come up to room temperature before you stretch it--it'll make it much easier to work with.
Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette
In this quick vegetarian dinner recipe, you can skip boiling the gnocchi--they'll cook through while roasting on the sheet pan with the rest of the ingredients. If you can't find Meyer lemons, use 1 small regular lemon in Step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in Step 4.
Stuffed Baked Potatoes with Pesto & Eggs
Top baked potatoes with fried eggs, pesto, spinach and bacon for a loaded baked potato that's perfect for an easy dinner or hearty brunch. Omit the bacon for a vegetarian version that's just as delicious.
Chipotle-Orange Broccoli & Tofu
Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you're shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.
Read the original article on Eating Well.
