High-Fiber Dinner Recipes to Make Tonight
Looking for a way to feel full at dinner without consuming too many calories? Consider serving high-fiber meals for supper. Mayo Clinic notes that in addition to keeping you full, fiber also plays a role in maintaining your bowel health, lowers cholesterol levels, and helps control your blood sugar. Health adds that the average person only gets about 15 grams of fiber a day, which is far below the recommended 35 to 40 grams that men should aim for. Ready to start filling up on fiber? We suggest whipping up these seven dinner dishes!
1. Chicken and Sun-Dried Tomato Orzo
With its flavorful sun-dried tomatoes, Romano cheese, and fresh marjoram, Eating Well’s zesty dish makes for a flavorful and filling dinner. The recipe yields 4 servings; each contains 10 grams of fiber, 457 calories, 12 grams of fat, and 36 grams of protein.
- 8 ounces orzo, preferably whole-wheat
- 1 cup water
- ½ cup chopped sun-dried tomatoes, (not oil-packed), divided
- 1 plum tomato, diced
- 1 clove garlic, peeled
- 3 teaspoons chopped fresh marjoram, divided
- 1 tablespoon red-wine vinegar
- 2 teaspoons, plus 1 tablespoon extra-virgin olive oil, divided
- 4 boneless, skinless chicken breasts, trimmed (1 to 1¼ pounds)
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 1 (9 ounce) package frozen artichoke hearts, thawed
- ½ cup finely shredded Romano cheese, divided
Directions: Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse. Meanwhile, place 1 cup water, ¼ cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar, and 2 teaspoons oil in a blender. Blend until just a few chunks remain. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side.
Transfer to a plate; tent with foil to keep warm. Pour the tomato sauce into the pan and bring to a boil. Measure out ½ cup sauce to a small bowl. Add the remaining ¼ cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts, and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
2. Spinach and Artichoke Macaroni and Cheese
Transform macaroni and cheese into a healthy and satisfying supper by including whole-wheat pasta, spinach, and artichoke hearts. Livestrong states that artichokes are a great source of fiber, with one medium artichoke providing 10.3 grams of fiber, or 41% of the recommended daily value. One serving of Food Network’s recipe will provide you with 10 grams of fiber, 510 calories, 17 grams of fat, and 29 grams of protein.
- 8 ounces whole-wheat elbow pasta
- 2 tablespoons unsalted butter
- 2 medium shallots, finely chopped (about ⅓ cup)
- 3 cloves garlic, finely minced
- 3 tablespoons all-purpose flour
- ½ cup skim milk
- ⅓ cup reduced-fat sour cream
- 1 cup lightly packed shredded part-skim mozzarella
- ⅔ cup lightly packed shredded low-fat Swiss cheese
- ¼ cup lightly packed grated Parmesan
- 1 (6-ounce) bag baby spinach (about 6 heaping cups)
- 1 (9-ounce) box frozen artichoke hearts, thawed and roughly chopped
- Kosher salt and freshly ground black pepper
Directions: Position an oven rack at the center of the oven, and preheat the broiler. Bring a large pot of water to a boil and cook the pasta according to the package instructions. Reserve ¾ cup of the pasta water; strain the pasta. Wipe out the pot. Add the butter, and melt over medium heat. Add the shallots, and cook, stirring occasionally, until soft, 2 to 4 minutes. Add the garlic, and cook, stirring, until soft, about 2 minutes. Add the flour, and whisk constantly until it begins to toast, about 2 minutes. Whisk in the milk and the reserved pasta water, and whisk constantly until the mixture is thick like gravy, 3 to 5 minutes.
Whisk in the sour cream, ⅔ cup of the mozzarella, the Swiss cheese, and 1 tablespoon of the Parmesan. Once the cheeses have melted, add the spinach, and cook until just wilted, about 1 minute. Stir in the artichoke hearts, pasta, 1 teaspoon salt, and ¼ teaspoon pepper. Transfer to a broiler-safe 2-quart baking dish. Stir together the remaining ⅓ cup mozzarella, and 3 tablespoons Parmesan in a small bowl. Sprinkle over the pasta. Broil until golden and bubbly, about 2 minutes.
3. Italian Lentil and Vegetable Stew
Mayo Clinic explains that one cup of cooked lentils contains 15.6 grams of fiber, making this Italian lentil and vegetable stew the perfect meal to make for dinner. One serving of Woman’s Day’s savory, vegetarian-friendly dish contains 12 grams of fiber.
- 1½ cups dried lentils, rinsed
- 1¼ pounds (about 3 cups) peeled butternut squash, cut in 1-inch chunks
- 2 cups marinara sauce
- 2 cups green beans, cut in half
- 1 medium red bell pepper, cut in 1-inch pieces
- 1 large potato, peeled and cut in 1-inch chunks
- ¾ cup chopped onion
- 1 teaspoon minced garlic
- 1 tablespoon extra-virgin olive oil
- Grated Parmesan, for serving
Directions: Mix lentils and 3 cups water in a 3-quart or larger slow-cooker. In a large bowl, mix remaining ingredients except olive oil; place on lentils. Cover and cook on low 8 to 10 hours until the vegetables and lentils are tender. Stir in the oil.
4. Taco Salad
Good Housekeeping’s taco salad delivers 15 grams of fiber per serving. Consisting of lean ground beef, vibrant seasonings, and black beans, we guarantee this supper will leave you feeling satisfied!
- 1 pound 90% lean ground beef
- 1 tablespoon chili powder
- 1 (16 ounce) jar mild salsa
- 1 small head iceberg, sliced, substitute romaine lettuce
- 1 (15 to 19 ounce) can black beans, rinsed and drained
- ½ cup (2 ounces) shredded cheddar cheese
- ¼ cup sour cream (optional)
- ½ bag (7 ounces) tortilla chips
- Fresh cilantro leaves, for garnish
Directions: Heat nonstick 12-inch skillet over medium-high heat until hot. Add ground beef and cook 5 minutes or until meat is no longer pink, breaking up meat with side of spoon. Skim off fat. Stir in chili powder, ⅔ cup salsa, and ¼ cup water; heat to boiling.
Divide lettuce among 4 dinner plates. Top with beef mixture, beans, cheddar, remaining salsa, and sour cream if using. Arrange tortilla chips on plate around salad. Garnish with fresh cilantro leaves. Use chips to scoop up beef mixture or to crumble over top of salad.
5. Collard Greens with Lima Beans and Smoked Turkey
Filled with nutritious and hearty ingredients, Cooking Light’s collard greens with lima beans and smoked turkey is a one-pot meal that’s easy to make. For an easy weeknight dish, make this recipe up to three days in advance, storing it in the refrigerator until you’re ready to serve it for supper. One serving contains 18.3 grams of fiber, 230 calories, 3.3. grams of fat, and 17.4 grams of protein.
- 1½ cups dried baby lima beans
- 1 tablespoon olive oil
- 2 cups vertically sliced red onion
- 3 cups fat-free, less-sodium chicken broth
- 1 cup diced smoked turkey breast (about 6 ounces)
- ½ teaspoon dried thyme
- ¼ teaspoon crushed red pepper
- 3 garlic cloves, minced
- 1 bay leaf
- 8 cups sliced collard greens (about ½ pound)
- 2 tablespoons red wine vinegar
- 1 (14.5 ounce) can diced tomatoes, undrained
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Thyme sprigs (optional)
Directions: Preheat oven to 375 degrees Fahrenheit. Sort and wash beans; place in a Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook 20 minutes. Remove from heat; drain beans. Heat oil in a pan over medium-low heat. Add onion; sauté 10 minutes. Add beans, broth, and the next 5 ingredients; bring to a boil.
Cover and bake at 375 degrees Fahrenheit for 1 hour and 15 minutes. Stir in collards, vinegar, and tomatoes. Cover and bake an additional 1 hour or until beans are tender, stirring occasionally. Stir in salt and pepper. Discard bay leaf. Garnish with thyme sprigs, if desired
6. Healthified Bacon and Edamame Wraps
Using turkey bacon, whole-wheat or vegetable tortillas, fresh seasonings, and veggies, you can create Betty Crocker’s BLT-inspired wraps. One serving contains 13 grams of fiber, 240 calories, 7 grams of fat, and 16 grams of protein.
- ½ (10 ounce) package frozen shelled edamame (1 cup)
- 1 medium fresh jalapeño chile pepper, seeded and chopped
- 2 tablespoons snipped fresh cilantro
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic, halved
- 4 slices soy bacon or turkey bacon
- 4 (8 inch) whole-wheat flour tortillas or vegetable-flavor flour tortillas
- 2 cups torn mixed salad greens
- 2 medium tomatoes, seeded and chopped
- ¼ cup fat-free ranch salad dressing
Directions: Cook edamame according to package directions. Drain; rinse with cold water. Drain again. In a food processor, combine edamame, chile pepper, cilantro, lemon juice, the water, and garlic. Cover and process until smooth. Set aside. Cook bacon according to package directions. Drain well on paper towels. Chop bacon.
To assemble, spread about ¼ cup of the edamame mixture on each tortilla. Top with salad greens, tomatoes, salad dressing, and bacon, placing ingredients on edge of each tortilla. Roll up to enclose filling. Secure with a toothpick or wrap in plastic wrap or foil to hold together. Cut wraps in half to serve.
7. Barley, Black Bean, and Avocado Salad
Thanks to this salad’s barley and beans, one serving contains 13 grams of fiber. This Reader’s Digest recipe, which is in the cookbook Eat to Beat High Blood Pressure, is also chock-full of folate, in addition to vitamins A and E. It yields 4 servings.
- 1 cup carrot juice
- ½ teaspoon thyme
- Salt, to taste
- ⅛ teaspoon cayenne
- ½ cup quick-cooking barley
- 3 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 1 (19 ounce) can black beans, rinsed and drained
- 1 cup fresh diced tomatoes
- ½ cup diced avocado
Directions: Combine carrot juice, thyme, salt, and cayenne in medium saucepan. Bring to a boil over medium heat, add barley, and reduce to a simmer. Cover and cook until barley is tender, about 15 minutes. Meanwhile, whisk together lemon juice and oil in large bowl.
Transfer barley and any liquid remaining in pan to bowl with lemon juice mixture; toss to coat. Add beans and tomatoes and toss to combine. Add avocado and gently toss. Serve at room temperature or chilled. For best flavor, remove from the refrigerator 20 minutes before serving.