11 One-Pot Heart-Healthy Dinners to Help Reduce Inflammation (2024)

  • Special Diets
  • Anti-Inflammatory


Dillon Evans

11 One-Pot Heart-Healthy Dinners to Help Reduce Inflammation (1)

Dillon Evans

Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking.

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Published on January 26, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

11 One-Pot Heart-Healthy Dinners to Help Reduce Inflammation (2)

Reviewed by DietitianJessica Ball, M.S., RD

Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes.

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11 One-Pot Heart-Healthy Dinners to Help Reduce Inflammation (3)

Eating inflammation-fighting foods like olive oil, garlic, potatoes and dark leafy greens is a great way to help support heart health, so we’ve packed them into these delicious dinners. On top of featuring other anti-inflammatory ingredients like whole grains, legumes, lean proteins and spices, these one-pot meals are also lower in sodium and saturated fat to seamlessly align with a heart-healthy eating pattern. That way, you can do your best to relieve pesky symptoms of chronic inflammation like mental fog, joint stiffness and digestion issues, while also helping your ticker stay healthy. Recipes like our Slow-Cooker Chicken & White Bean Stew and Vegetable and Tofu Soup are so flavorful and nutritious, you’ll want to make them on repeat.

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Slow-Cooker Chicken & White Bean Stew

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This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

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Vegetable and Tofu Soup

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Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.

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Creamy White Chili with Cream Cheese

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This rich, yet healthy, white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don't have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.

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One-Pot Garlicky Shrimp & Spinach

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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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Vegan White Bean Chili

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Fresh Anaheim (or poblano) chiles add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.

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Skillet Lemon Chicken & Potatoes with Kale

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This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.

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Chicken-Sausage & Kale Stew

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A splash of vinegar is a long-standing chef's trick for soups. Added just before you serve the soup, vinegar brightens the taste considerably. Use your favorite style of chicken sausage to add variety to this dish.

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One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

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This one-pot pasta dish with white beans, spinach and sun-dried tomatoes is lively and vibrant and leaves you with an easy cleanup. Toasting the orzo before adding the broth adds another layer of flavor. Another dark leafy green like chopped kale or Swiss chard can stand in for the spinach, but may take longer to wilt in the pan. If you use a sturdier green, add it to the pan during the last 5 minutes of cooking time.

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Chicken Chili with Sweet Potatoes

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Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. Serve with your favorite hot sauce, tortilla chips and a cold beer.

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Chicken & Cabbage Soup with Pesto

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This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.

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Chicken Thighs with Couscous & Kale

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One-pot meals, like this all-in-one chicken thigh, kale and Israeli couscous recipe, are perfect for nights when you want to keep cleanup to a minimum. Look for Israeli couscous--small pearl-shaped pasta made from semolina flour--near other Middle Eastern dry goods in well-stocked supermarkets or specialty-foods stores.

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The article discusses special diets that focus on anti-inflammatory foods. Anti-inflammatory diets aim to reduce chronic inflammation in the body, which can contribute to various health issues such as heart disease, joint pain, and digestive problems. The article mentions several ingredients that are considered anti-inflammatory, including olive oil, garlic, potatoes, dark leafy greens, whole grains, legumes, lean proteins, and spices.

Olive oil: Olive oil is rich in monounsaturated fats and antioxidants, such as oleocanthal and oleuropein, which have anti-inflammatory properties. It is often recommended as a healthier alternative to other cooking oils.

Garlic: Garlic contains compounds like allicin, which have been shown to have anti-inflammatory effects. It is also rich in antioxidants and has been associated with various health benefits.

Potatoes: Potatoes are a good source of complex carbohydrates and dietary fiber. They also contain vitamins and minerals that contribute to overall health. While not specifically anti-inflammatory, they can be part of a balanced and healthy diet.

Dark leafy greens: Dark leafy greens like spinach, kale, and Swiss chard are packed with nutrients, including vitamins A, C, and K, as well as folate and minerals. They are also rich in antioxidants and have anti-inflammatory properties.

Whole grains: Whole grains such as quinoa, brown rice, and whole-wheat products are less processed than refined grains, retaining more fiber, vitamins, and minerals. They can help reduce inflammation and provide sustained energy.

Legumes: Legumes, such as beans, lentils, and chickpeas, are excellent sources of plant-based protein, dietary fiber, and various vitamins and minerals. They have been associated with reduced inflammation and improved heart health.

Lean proteins: Lean proteins, such as chicken, tofu, and shrimp, are low in saturated fat and provide essential amino acids. Including lean proteins in your diet can help support muscle growth and repair.

Spices: Various spices, such as turmeric, ginger, and chili peppers, contain compounds with anti-inflammatory properties. For example, curcumin in turmeric has been studied for its potential anti-inflammatory effects.

The article also mentions that these one-pot meals are lower in sodium and saturated fat, aligning with a heart-healthy eating pattern. By incorporating these anti-inflammatory ingredients into your diet, you may help reduce inflammation and support heart health while enjoying flavorful and nutritious meals.

Please note that while these foods have been associated with anti-inflammatory properties, it's important to remember that diet alone may not be sufficient to address chronic inflammation. It's always best to consult with a healthcare professional or registered dietitian for personalized advice.

11 One-Pot Heart-Healthy Dinners to Help Reduce Inflammation (2024)
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