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I love a sweet tooth. Maybe I’ll grab a few cookie doughs from the freezer after dinner and bake them, or grab a piece of dark chocolate (or chocolate-covered almonds) for a midday snack. But it’s the added sugars I’m consciously consuming that I can think about how they apply to the rest of my day. There’s added sugar in more foods than you’d expect, from condiments and salad dressings to bacon, yogurt, and coffee creamer. While there’s room for every food in a healthy diet, it’s important to be mindful of how much added sugar you consume. In the long run, too much can lead to health problems, including obesity, diabetes, and an increased risk of heart disease. (Note that naturally occurring sugars, such as those found in fruits and dairy products, are not associated with the same health risks.) Here’s a whole bunch of dinners this week that aren’t even sneakily loaded with added sugars. And they’re all ready in under 30 minutes.
Weekly Plan
Sunday: Balsamic Chicken with Pasta and Zucchini Noodles
Monday: Vegetarian Chopped Power Salad with Creamy Coriander Dressing
Tuesday: Fish taco bowl with green cabbage slaw
Wednesday: 25 minute sweet potato and bean enchiladas
Thursday: Sheet Pan Salmon and Crispy Quinoa
Friday: Chicken Caesar Pasta Salad
Sunday: Balsamic Chicken Pasta with Zucchini Noodles
Bottled marinara sauce can have added sugar, so this recipe calls for baking to avoid that. Chicken cutlets with canned tomatoes and Italian seasoning are topped with creamy fresh mozzarella and a drizzle of reduced balsamic vinegar to enhance the flavor of these simple cutlets. The chicken and tomatoes are served with a tangle of whole wheat spaghetti and zucchini noodles. Add a whole wheat baguette to complete the meal.
Monday: Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
This vegetarian salad with a mix of chickpeas and quinoa is packed with protein and fiber to keep you full and satisfied. Hearty kale provides the salad’s base, while carrots, bell peppers and pepitas add crunch. A simple coriander dressing brings it all together with fresh flavour. Use sugar-free mayonnaise (check the nutrition facts panel if you’re unsure).
Tuesday: Fish taco bowl with green cabbage slaw
These bowls start with nutritious brown rice that’s sure to leave you satisfied, then top with firm halibut that’s flaked on a grill pan and served with sliced avocado and a crisp cabbage slaw, then top off with a flavorful salsa verde and lime juice that’s been blended right in the blender.
Wednesday: Sweet potato and bean enchiladas
There’s a secret to these enchiladas: they’re made with egg wraps instead of tortillas, which are lower in carbs and have no added sugar like some tortillas. The wraps are stuffed with a seasoning mix of pinto beans, sweet potatoes, and enchilada sauce (check the ingredients list to find one with no added sugar). Topped with crumbled queso fresco, pepitas, and cilantro, they’re as delicious as they look. Serve with a tomato, watermelon, and avocado salad for a naturally sweet, refreshing side dish.
Thursday: Salmon and crispy quinoa
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Transform leftover or cooked quinoa by tossing it in olive oil, spreading it on a baking sheet and baking until crispy. Meanwhile, roast some salmon fillets with capers and tomatoes (which become sweeter as they cook). Once that’s all done, just add basil, garlic paste and red wine vinegar to the tomato mixture for extra flavor.
Friday: Chicken Caesar Pasta Salad
This salad combines the best of greens and pasta salads by adding whole wheat penne pasta to the ingredients and flavors of the Caesar salad we all know and love. The generous amount of shredded chicken makes this a hearty and satisfying salad. When making the dressing, be sure to use Dijon mustard with no added sugar. Serve with sliced strawberries for a naturally sweet dessert.
I hope you all have a great week, I hope you enjoy this dinner plan, if you try the recipes don’t forget to add a review!
