Make the most of seasonal vegetables with these easy, flavorful dinners that have no added sugar.
Reviewed by Dietitian Madeline Peck, RDN, CDN
About This Plan
- This week’s dinners feature nourishing recipes with no added sugar.
- Seasonal vegetables like zucchini, tomatoes, broccoli, kale and peppers add plenty of color and flavor.
- From cheesy enchiladas to garlicky salmon, these skillet dinners make cooking and cleanup easier.
As an avid gardener and lover of all things outdoors, summer is easily my favorite season. I love the abundance of produce at this time of year. Whether they’re coming from the farmers’ market, my garden or simply the grocery store, vegetables like zucchini, tomatoes and peppers seem to be everywhere. This week’s dinners put that produce to good use in satisfying skillet meals that are a breeze to cook and clean up after. Plus, each of these dishes is free of added sugar. Added sugar can sneak into savory foods like sauces and condiments, without you realizing it. Overconsuming it is linked to higher levels of inflammation and greater chronic disease risk. So instead, these recipes rely on plenty of vegetables, herbs, spices, grains and more to add lots of flavor. Let’s dig in!
Your Weekly Plan
Sunday: High-Protein Chicken, Zucchini & Tomato Bake
Monday: Garlicky Salmon & Broccoli
Tuesday: Lemon Chicken & Potatoes with Kale
Wednesday: White Bean Enchilada Skillet
Thursday: Ground Beef & Potatoes Skillet
Friday: Spinach, Mushroom & Wild Rice Casserole
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01 of 06
Sunday: High-Protein Chicken, Zucchini & Tomato Bake
Zucchini, corn and tomatoes cook alongside chicken for a meal that makes it easy to pack plenty of vegetables onto my plate. I especially love recipes like this toward the end of summer, when I inevitably have a few extra zucchini and tomatoes waiting to be used. Plus, the chicken provides satisfying protein to help keep me full throughout the evening.
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02 of 06
Monday: Garlicky Salmon & Broccoli
This garlicky salmon is one of my go-to weeknight dinners for several reasons. First, it cooks up in one skillet in just 20 minutes. Second, the salmon provides omega-3 fatty acids that support heart health, lower inflammation and promote joint health. Last but not least, broccoli and bell pepper add color, antioxidants and plenty of flavor. I’ll round it out with a package of microwavable brown rice.
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03 of 06
Tuesday: Lemon Chicken & Potatoes with Kale
Baby potatoes and kale cook in the same pan as chicken thighs, so they soak up plenty of flavor while keeping cleanup simple. Kale is hearty enough to stand up to the other ingredients, making this a satisfying way to work some leafy greens into my week. Plus, the leftovers hold up great for lunch the next day.
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04 of 06
Wednesday: White Bean Enchilada Skillet
I’m always happy to find another way to turn beans into a satisfying dinner, and this vegetarian skillet is no exception. White beans add plant-based protein and fiber to help make it filling, while ample vegetables and tortillas make it hearty and bring the classic enchilada flavors. Plus, there’s no need to individually fill and roll tortillas since everything cooks right in the skillet—a shortcut I definitely appreciate on a weeknight. I’ll top each serving with avocado slices for some extra creaminess and healthy fat.
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05 of 06
Thursday: Ground Beef & Potatoes Skillet
Lean ground beef and potatoes make a protein-packed base for this meal that’s also rich in heart-healthy potassium and fiber. Tomatoes, bell peppers and kale add lots of color and help add a few more vegetables onto my plate, too. Everything cooks together, which allows the flavors to build without leaving a pile of dishes afterward. I’ll serve it with slices of whole-wheat baguette to scoop everything up.
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06 of 06
Friday: Skillet Spinach, Mushroom & Wild Rice Casserole
This cozy casserole combines earthy wild rice and mushrooms with fresh spinach for a vegetable-packed dinner. Mushrooms give the dish a savory, meaty quality without any actual meat, while the spinach adds a pop of green and loads of antioxidants. I love that it feels comforting while still helping me use up some of the produce lingering in my fridge before the weekend (when I head back to my local farmers’ market to restock).
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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.