The temperatures are dropping and cozy casseroles are on the mind this week. I love to just throw the ingredients into a 9×13 inch baking dish and pop it in the oven to bake without using my hands. After a while, you will have a delicious meal without much effort. But not only are these dinners easy and comforting, they’re also packed with inflammation-fighting nutrients from ingredients like leafy greens, legumes, omega-3-rich fish, and dark vegetables like sweet potatoes and tomatoes. It is. These nutrients may help prevent chronic inflammation that contributes to a variety of health conditions. The fiber, healthy fats, and micronutrients found in these dishes also help support your immune system, which is so important as we head into the colder months. Grab your baking dish and let’s cook to be healthier!
weekly plan
Sunday: chicken enchilada verdes
Monday: Spinach and tuna noodle casserole
Tuesday: Lemon Garlic Dump Dinner with Chicken, Potatoes and Brussels Sprouts
Wednesday: Provence-style grilled fish with roasted potatoes and mushrooms
Thursday: Cheese sweet potato and black bean casserole
Friday: Creamy boursin pasta with spinach, mushrooms and tomatoes
Our column, ThePrep, has everything you need to make dinner planning and grocery shopping as easy as possible. Nutritional needs vary from person to person. Use these dinner plans as inspiration and adjust as needed. Sign up to have dinner plans delivered to your inbox every Saturday.
Sunday: Chicken Enchilada Verdes
A mixture of chicken, black beans, cream cheese, and a little tomatillo salsa makes for a hearty enchilada filling. To prepare the casserole, roll the enchiladas and arrange them in a baking dish, pour more of the salsa mixture on top and bake until hot and bubbly. Then add a layer of cheese and broil under the broiler for the last few minutes.
Monday: Spinach and tuna noodle casserole
The anti-inflammatory properties of this dish come from the spinach and tuna, which are rich in nutrients such as vitamins K and E and omega-3 fatty acids, respectively. Skip the canned mushroom soup here and make a simple creamy mushroom sauce to tie the dish together. The best part is, if you have time on Sunday, you can just make it ahead and heat it up for dinner tonight.
Tuesday: Lemon Garlic Dump Dinner with Chicken, Potatoes and Brussels Sprouts
In this dish, a lemon marinade enhances a simple boneless chicken breast, and the mix of potatoes, onions, and Brussels sprouts provides a veggie-packed meal. In addition to being rich in anti-inflammatory plant compounds, Brussels sprouts are also high in fiber. Eat berries for dessert. It is rich in nutrients that suppress inflammation, such as polyphenols.
Wednesday: Provence-style grilled fish with roasted potatoes and mushrooms
This Mediterranean-inspired dish uses Herbes de Provence to flavor the fish and halibut or grouper for a boost of inflammation-fighting omega-3 fatty acids. To prevent the fish from overcooking, the mushrooms and potatoes are put in the oven first, but then everything is cooked together. Serve with a basic green salad with vinaigrette.
Thursday: Cheesy sweet potato and black bean casserole
The combination of sweet potatoes and black beans gives this dish a powerful inflammation-fighting power. Sweet potatoes are extremely rich in antioxidants such as beta-carotene and vitamin C, which help protect cells from damage. Fire-roasted tomatoes and green chiles add plenty of flavor and a touch of spice. Finish the meal by serving the casserole with a chopped guacamole salad.
Friday: Creamy Boursin Pasta with Spinach, Mushrooms and Tomatoes
A pasta dish that doesn’t require boiling pasta separately? Please join me too! Simply mix the tomatoes and mushrooms with Boursin, bake, add the pasta and boiling water, and continue baking until the pasta is tender. Finally, stir in a heaping amount of spinach to reduce inflammation. Be sure to add a can of white beans to warm up with the spinach for extra protein and anti-inflammatory nutrients.
I hope you all have a great week and enjoy this dinner plan. If you try the recipe, don’t forget to add a review.
