25+ High-Protein Anti-Inflammatory Dinner Recipes

Dinner is a time to unwind and refuel your body after a long day. Choosing a high-protein, anti-inflammatory dinner can help to support overnight recovery, promote muscle repair, and reduce inflammation. This article presents a collection of over 25 flavorful and satisfying dinner recipes that are rich in protein and packed with ingredients known for their anti-inflammatory properties.

A Nourishing End to Your Day

An anti-inflammatory diet is a powerful tool for promoting long-term health and well-being. By focusing on whole, nutrient-dense foods, you can help to reduce chronic inflammation and its associated health risks. A high-protein dinner, in particular, can help to keep you feeling full and satisfied, preventing late-night cravings and supporting a healthy metabolism.

The dinner recipes in this collection are built around a variety of anti-inflammatory superfoods, including:

• Lean Proteins: Chicken, turkey, fish, and legumes provide the building blocks for a healthy body.
• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are rich in antioxidants and fiber.
• Healthy Fats: Olive oil, avocados, and nuts provide essential fatty acids that help to combat inflammation.
• Whole Grains: Quinoa, brown rice, and other whole grains offer sustained energy and a wealth of nutrients.

By enjoying these delicious and nourishing dinners, you can end your day on a healthy note and support your body’s natural healing processes.

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1. Sheet Pan Lemon Herb Chicken with Asparagus and Tomatoes

This one-pan meal is not only easy to make but also incredibly flavorful and packed with nutrients.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 bunch of asparagus, trimmed
• 1 pint of cherry tomatoes
• 2 tablespoons olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken, asparagus, and cherry tomatoes with olive oil, garlic, oregano, and thyme.
3. Season with salt and pepper and arrange the lemon slices on top.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

Nutritional Information (estimated per serving): Calories: 500, Protein: 45g, Fat: 25g, Carbohydrates: 20g, Fiber: 8g

2. Baked Salmon with Garlic and Dill

Salmon is an excellent source of anti-inflammatory omega-3 fatty acids. This simple preparation allows its flavor to shine.

Ingredients:

• 2 (6-ounce) salmon fillets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh dill
• 1 lemon, cut into wedges
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. In a small bowl, combine the olive oil, garlic, and dill. Brush the mixture over the salmon.
4. Season with salt and pepper.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve with lemon wedges.

Nutritional Information (estimated per serving): Calories: 450, Protein: 40g, Fat: 30g, Carbohydrates: 5g, Fiber: 1g

3. Turkey Meatballs with Zucchini Noodles

A lighter and healthier alternative to traditional spaghetti and meatballs, this dish features lean turkey meatballs and nutrient-rich zucchini noodles.

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 4 medium zucchinis, spiralized
• 1 cup marinara sauce

Instructions:

1. In a bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, and oregano. Mix well and form into meatballs.
2. In a large skillet, brown the meatballs on all sides. Add the marinara sauce, bring to a simmer, and cook for 10-15 minutes, or until the meatballs are cooked through.
3. Serve the meatballs and sauce over a bed of zucchini noodles.

Nutritional Information (estimated per serving): Calories: 550, Protein: 50g, Fat: 25g, Carbohydrates: 30g, Fiber: 10g

4. Black Bean and Sweet Potato Chili

A hearty and flavorful vegetarian chili that is packed with fiber and plant-based protein.

Ingredients:

• 2 cups diced sweet potatoes
• 1 (15-ounce) can of black beans, rinsed
• 1 (15-ounce) can of diced tomatoes, undrained
• 1 cup vegetable broth
• 1 cup chopped onion
• 1 cup chopped bell pepper
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Toppings: avocado, plain Greek yogurt, fresh cilantro

Instructions:

1. In a large pot or Dutch oven, combine all ingredients except for the toppings.
2. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the sweet potatoes are tender.
3. Serve the chili with your favorite toppings.

Nutritional Information (estimated per serving): Calories: 450, Protein: 18g, Fat: 8g, Carbohydrates: 80g, Fiber: 25g

5. Grilled Chicken with Mediterranean Salsa

A simple and elegant dish that features grilled chicken topped with a fresh and vibrant Mediterranean salsa.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped Kalamata olives
• 2 tablespoons chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

Instructions:

1. Grill or pan-sear the chicken breasts until cooked through.
2. In a bowl, combine the tomatoes, cucumber, red onion, olives, and parsley.
3. Drizzle with olive oil and lemon juice and toss to combine.
4. Serve the salsa over the grilled chicken.

Nutritional Information (estimated per serving): Calories: 480, Protein: 45g, Fat: 28g, Carbohydrates: 15g, Fiber: 5g

6. Shrimp Scampi with Whole-Wheat Pasta

A classic Italian-American dish made healthier with the use of whole-wheat pasta and plenty of garlic and herbs.

Ingredients:

• 8 oz whole-wheat spaghetti or linguine
• 1 lb large shrimp, peeled and deveined
• 4 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes (if using) and cook for 1 minute, until fragrant.
3. Add the shrimp and cook for 2-3 minutes, or until pink and cooked through.
4. Stir in the lemon juice and parsley.
5. Drain the pasta and add it to the skillet with the shrimp. Toss to combine.
6. Season with salt and pepper to your liking.

Nutritional Information (estimated per serving): Calories: 550, Protein: 40g, Fat: 18g, Carbohydrates: 60g, Fiber: 12g

7. Stuffed Bell Peppers

These colorful bell peppers are stuffed with a savory mixture of ground turkey, quinoa, and vegetables.

Ingredients:

• 4 large bell peppers, any color
• 1 lb ground turkey
• 1 cup cooked quinoa
• 1/2 cup chopped onion
• 1/2 cup chopped mushrooms
• 1 cup marinara sauce
• 1/2 cup shredded mozzarella cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.
3. In a large skillet, cook the ground turkey until browned. Drain any excess fat.
4. Stir in the onion and mushrooms and cook until softened.
5. Stir in the cooked quinoa and marinara sauce.
6. Spoon the mixture into the bell pepper halves.
7. Top with mozzarella cheese.
8. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

Nutritional Information (estimated per serving): Calories: 500, Protein: 45g, Fat: 20g, Carbohydrates: 35g, Fiber: 10g

8. One-Pan Roasted Salmon with Broccoli and Sweet Potatoes

Another simple and delicious one-pan meal that is perfect for a busy weeknight.

Ingredients:

• 2 (6-ounce) salmon fillets
• 2 cups broccoli florets
• 2 cups diced sweet potatoes
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the broccoli and sweet potatoes with olive oil, smoked paprika, salt, and pepper.
3. Roast for 15 minutes.
4. Add the salmon fillets to the pan and roast for another 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.

Nutritional Information (estimated per serving): Calories: 550, Protein: 40g, Fat: 28g, Carbohydrates: 35g, Fiber: 10g

9. Chicken and Cabbage Stir-fry

This quick and easy stir-fry is a great way to use up cabbage. It is a low-carb, high-protein meal that is full of flavor.

Ingredients:

• 1 lb chicken breast, thinly sliced
• 4 cups shredded cabbage
• 1 cup shredded carrots
• 1/2 cup chopped scallions
• 2 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon grated fresh ginger
• 2 cloves garlic, minced

Instructions:

1. In a large skillet or wok, heat the sesame oil over medium-high heat.
2. Add the chicken and cook until browned and cooked through.
3. Add the cabbage, carrots, ginger, and garlic. Stir-fry for 3-5 minutes, or until the cabbage is tender-crisp.
4. Stir in the soy sauce, rice vinegar, and scallions.

Nutritional Information (estimated per serving): Calories: 450, Protein: 45g, Fat: 20g, Carbohydrates: 20g, Fiber: 8g

10. Vegan Lentil Shepherd’s Pie

A hearty and comforting vegan version of a classic shepherd’s pie. The lentil filling is rich and savory, and the sweet potato topping adds a touch of sweetness.

Ingredients:

• For the filling:
  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • 1 teaspoon dried thyme
• For the topping:
  • 4 cups diced sweet potatoes
  • 2 tablespoons unsweetened almond milk
  • Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
3. Add the garlic and cook for 1 minute more.
4. Stir in the lentils, vegetable broth, and thyme. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender and the liquid has been absorbed.
5. While the lentils are cooking, boil the sweet potatoes until tender. Drain and mash with the almond milk, salt, and pepper.
6. Spread the lentil mixture in the bottom of a baking dish. Top with the mashed sweet potatoes.
7. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

Nutritional Information (estimated per serving): Calories: 500, Protein: 22g, Fat: 8g, Carbohydrates: 90g, Fiber: 30g

11. Lemon Herb Roasted Chicken

A whole roasted chicken is a simple and elegant meal that can provide leftovers for days. The lemon and herbs infuse the chicken with a bright and fresh flavor.

Ingredients:

• 1 (3-4 lb) whole chicken
• 1 lemon, quartered
• 4 cloves garlic, smashed
• 2 tablespoons olive oil
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Pat the chicken dry with paper towels. Rub the chicken all over with olive oil, salt, and pepper.
3. Stuff the cavity of the chicken with the lemon quarters, garlic, rosemary, and thyme.
4. Place the chicken in a roasting pan and roast for 1-1.5 hours, or until the chicken is cooked through and the juices run clear.
5. Let the chicken rest for 10-15 minutes before carving.

Nutritional Information (estimated per serving): Calories: 500, Protein: 50g, Fat: 30g, Carbohydrates: 5g, Fiber: 1g

12. Curried Coconut and Chickpea Stew

This creamy and flavorful stew is a quick and easy weeknight meal. The combination of curry, coconut milk, and chickpeas is both exotic and comforting.

Ingredients:

• 1 tablespoon coconut oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 (15-ounce) can of chickpeas, rinsed
• 1 (14-ounce) can of coconut milk
• 4 cups fresh spinach
• Salt and pepper to taste
• Serve with brown rice or quinoa

Instructions:

1. In a large pot or Dutch oven, heat the coconut oil over medium heat. Add the onion and cook until softened.
2. Add the garlic and curry powder and cook for 1 minute more.
3. Stir in the chickpeas and coconut milk. Bring to a simmer and cook for 10 minutes.
4. Stir in the spinach and cook until wilted.
5. Season with salt and pepper to your liking.
6. Serve the stew over brown rice or quinoa.

Nutritional Information (estimated per serving): Calories: 450, Protein: 15g, Fat: 25g, Carbohydrates: 45g, Fiber: 15g

13. Pork Chops with Roasted Apples and Onions

The sweetness of the roasted apples and onions pairs perfectly with the savory pork chops. This is a great meal for a cool autumn evening.

Ingredients:

• 2 boneless pork chops
• 2 apples, cored and sliced
• 1 large onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a sheet pan, toss the apples and onions with olive oil, thyme, salt, and pepper.
3. Roast for 15 minutes.
4. Season the pork chops with salt and pepper and add them to the pan with the apples and onions.
5. Roast for another 15-20 minutes, or until the pork chops are cooked through and the apples and onions are tender and caramelized.

Nutritional Information (estimated per serving): Calories: 500, Protein: 40g, Fat: 25g, Carbohydrates: 30g, Fiber: 6g

14. Chicken and Broccoli Alfredo with a Healthy Twist

This lightened-up version of a classic Alfredo uses Greek yogurt to create a creamy sauce without all the heavy cream.

Ingredients:

• 8 oz whole-wheat fettuccine
• 1 lb chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 cup plain Greek yogurt
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions. Add the broccoli to the pot during the last 3 minutes of cooking.
2. While the pasta is cooking, cook the chicken in a large skillet until browned and cooked through.
3. Drain the pasta and broccoli and return them to the pot.
4. Stir in the Greek yogurt, Parmesan cheese, and garlic.
5. Add the cooked chicken and toss to combine.
6. Season with salt and pepper to your liking.

Nutritional Information (estimated per serving): Calories: 600, Protein: 55g, Fat: 18g, Carbohydrates: 55g, Fiber: 10g

15. Moroccan-Spiced Salmon

The warm and exotic spices of Morocco add a delicious flavor to this simple salmon dish.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Serve with couscous and a side of roasted vegetables

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, combine the olive oil, cumin, coriander, turmeric, and paprika.
3. Rub the spice mixture all over the salmon fillets.
4. Season with salt and pepper.
5. Bake for 12-15 minutes, or until the salmon is cooked through.
6. Serve with couscous and roasted vegetables.

Nutritional Information (estimated per serving): Calories: 450, Protein: 40g, Fat: 30g, Carbohydrates: 5g, Fiber: 1g

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16. Turkey and Black Bean Burgers_x000D_

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These flavorful burgers are a great alternative to beef burgers and are packed with lean protein and fiber.x000D
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Ingredients:x000D
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• 1 lb ground turkey_x000D_
• 1 (15-ounce) can of black beans, rinsed and mashed_x000D_
• 1/2 cup breadcrumbs_x000D_
• 1/4 cup chopped cilantro_x000D_
• 1 teaspoon cumin_x000D_
• Salt and pepper to taste_x000D_
• 4 whole-wheat buns_x000D_
• Toppings: lettuce, tomato, avocado, onion_x000D_
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  Instructions:x000D
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1. In a bowl, combine the ground turkey, mashed black beans, breadcrumbs, cilantro, and cumin.x000D
2. Season with salt and pepper and mix well.x000D
3. Form the mixture into 4 patties.x000D
4. Cook the patties on a grill or in a skillet for 5-7 minutes per side, or until cooked through.x000D
5. Serve the burgers on whole-wheat buns with your favorite toppings.x000D
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   Nutritional Information (estimated per burger): Calories: 500, Protein: 45g, Fat: 15g, Carbohydrates: 45g, Fiber: 12g_x000D_
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17. Chicken and Wild Rice Soup_x000D_

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A comforting and nourishing soup that is perfect for a chilly evening. The wild rice adds a nutty flavor and a chewy texture.x000D
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Ingredients:x000D
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• 1 lb chicken breast, cut into bite-sized pieces_x000D_
• 1 cup cooked wild rice_x000D_
• 6 cups chicken or vegetable broth_x000D_
• 1 cup chopped carrots_x000D_
• 1 cup chopped celery_x000D_
• 1/2 cup chopped onion_x000D_
• 1 teaspoon dried thyme_x000D_
• Salt and pepper to taste_x000D_
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  Instructions:x000D
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1. In a large pot or Dutch oven, combine the chicken, broth, carrots, celery, and onion.x000D
2. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.x000D
3. Stir in the cooked wild rice and thyme.x000D
4. Season with salt and pepper to your liking.x000D
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   Nutritional Information (estimated per serving): Calories: 450, Protein: 40g, Fat: 10g, Carbohydrates: 45g, Fiber: 8g_x000D_
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18. Baked Cod with Roasted Red Pepper Sauce_x000D_

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This simple and elegant dish features flaky baked cod topped with a vibrant and flavorful roasted red pepper sauce.x000D
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Ingredients:x000D
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• 2 (6-ounce) cod fillets_x000D_
• 1 cup jarred roasted red peppers, drained_x000D_
• 1/4 cup toasted almonds_x000D_
• 2 cloves garlic_x000D_
• 2 tablespoons olive oil_x000D_
• 1 tablespoon red wine vinegar_x000D_
• Salt and pepper to taste_x000D_
  x000D
  Instructions:x000D
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1. Preheat your oven to 400°F (200°C).x000D
2. Season the cod fillets with salt and pepper and place them on a baking sheet.x000D
3. Bake for 12-15 minutes, or until the cod is cooked through.x000D
4. While the cod is baking, combine the roasted red peppers, almonds, garlic, olive oil, and red wine vinegar in a blender. Blend until smooth.x000D
5. Serve the sauce over the baked cod.x000D
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   Nutritional Information (estimated per serving): Calories: 500, Protein: 40g, Fat: 30g, Carbohydrates: 15g, Fiber: 5g_x000D_
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19. Lentil and Vegetable Curry_x000D_

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A fragrant and flavorful vegan curry that is packed with plant-based protein and a variety of vegetables.x000D
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Ingredients:x000D
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• 1 cup red lentils, rinsed_x000D_
• 4 cups vegetable broth_x000D_
• 2 cups mixed vegetables (cauliflower, peas, potatoes)x000D
• 1 cup chopped onion_x000D_
• 2 cloves garlic, minced_x000D_
• 1 tablespoon curry powder_x000D_
• 1 (14-ounce) can of coconut milk_x000D_
• Salt and pepper to taste_x000D_
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  Instructions:x000D
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1. In a large pot or Dutch oven, combine the lentils, vegetable broth, mixed vegetables, onion, and garlic.x000D
2. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils and vegetables are tender.x000D
3. Stir in the curry powder and coconut milk.x000D
4. Simmer for another 5-10 minutes to allow the flavors to meld.x000D
5. Season with salt and pepper to your liking.x000D
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   Nutritional Information (estimated per serving): Calories: 550, Protein: 25g, Fat: 20g, Carbohydrates: 70g, Fiber: 25g_x000D_
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20. Chicken and White Bean Enchiladas_x000D_

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These creamy and flavorful enchiladas are a healthier take on a Mexican classic. The filling is made with chicken and white beans, and the sauce is a simple green enchilada sauce.x000D
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Ingredients:x000D
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• 2 cups shredded cooked chicken_x000D_
• 1 (15-ounce) can of cannellini beans, rinsed_x000D_
• 1 cup green enchilada sauce_x000D_
• 1/2 cup plain Greek yogurt_x000D_
• 8 corn tortillas_x000D_
• 1/2 cup shredded Monterey Jack cheese_x000D_
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  Instructions:x000D
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1. Preheat your oven to 375°F (190°C).x000D
2. In a bowl, combine the shredded chicken and cannellini beans.x000D
3. In another bowl, whisk together the enchilada sauce and Greek yogurt.x000D
4. Spoon about 1/4 cup of the chicken and bean mixture onto each tortilla. Roll up the tortillas and place them seam-side down in a baking dish.x000D
5. Pour the sauce over the enchiladas and top with cheese.x000D
6. Bake for 20-25 minutes, or until the enchiladas are heated through and the cheese is bubbly.x000D
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   Nutritional Information (estimated per serving): Calories: 550, Protein: 45g, Fat: 20g, Carbohydrates: 45g, Fiber: 12g_x000D_

21. Sausage, Peppers, and Onions

A simple and flavorful one-pan meal that is perfect for a weeknight dinner. Choose a high-quality chicken or turkey sausage to keep it lean.

Ingredients:

• 1 lb chicken or turkey sausage, sliced
• 2 bell peppers, any color, sliced
• 1 large onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the sausage, peppers, and onions.
3. Cook for 10-15 minutes, stirring occasionally, until the sausage is browned and the vegetables are tender.
4. Season with oregano, salt, and pepper.

Nutritional Information (estimated per serving): Calories: 450, Protein: 30g, Fat: 30g, Carbohydrates: 15g, Fiber: 5g

22. Lemon Garlic Shrimp and Asparagus

This quick and easy skillet meal is full of bright and fresh flavors. It is a light yet satisfying dinner option.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 bunch of asparagus, trimmed and cut into 2-inch pieces
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the asparagus and cook for 3-5 minutes, until tender-crisp.
3. Add the shrimp and garlic and cook for 2-3 minutes, until the shrimp is pink and cooked through.
4. Stir in the lemon juice and season with salt and pepper.

Nutritional Information (estimated per serving): Calories: 400, Protein: 35g, Fat: 20g, Carbohydrates: 15g, Fiber: 5g

23. Chicken Piccata

A classic Italian dish that is light, flavorful, and easy to make. The lemon and capers provide a bright and briny flavor that pairs perfectly with the chicken.

Ingredients:

• 2 boneless, skinless chicken breasts, pounded thin
• 1/4 cup all-purpose flour or almond flour
• 2 tablespoons olive oil
• 2 tablespoons butter or ghee
• 1/2 cup chicken broth
• 1/4 cup lemon juice
• 2 tablespoons capers, drained
• 2 tablespoons chopped fresh parsley

Instructions:

1. Season the chicken with salt and pepper and dredge it in the flour.
2. In a large skillet, heat the olive oil and 1 tablespoon of butter over medium-high heat.
3. Cook the chicken for 3-4 minutes per side, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
4. Add the chicken broth, lemon juice, and capers to the skillet. Bring to a simmer and cook for 2-3 minutes, scraping up any browned bits from the bottom of the skillet.
5. Stir in the remaining tablespoon of butter and the parsley.
6. Return the chicken to the skillet and spoon the sauce over it.

Nutritional Information (estimated per serving): Calories: 550, Protein: 50g, Fat: 30g, Carbohydrates: 15g, Fiber: 2g

24. Blackened Fish Tacos

These flavorful fish tacos are a healthy and delicious way to enjoy a taste of the tropics. The blackened seasoning adds a smoky and spicy flavor to the fish.

Ingredients:

• 1 lb white fish fillets (such as cod or tilapia)
• 2 tablespoons blackening seasoning
• 1 tablespoon olive oil
• 8 corn tortillas
• Toppings: shredded cabbage, avocado, cilantro, lime wedges

Instructions:

1. Rub the fish fillets with the blackening seasoning.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Cook the fish for 3-4 minutes per side, until cooked through and blackened.
4. Warm the tortillas.
5. Flake the fish and serve it in the tortillas with your favorite toppings.

Nutritional Information (estimated per 2 tacos): Calories: 450, Protein: 35g, Fat: 15g, Carbohydrates: 40g, Fiber: 8g

25. Italian Wedding Soup

A classic and comforting soup that is filled with mini meatballs, pasta, and vegetables.

Ingredients:

• For the meatballs:
  • 1/2 lb ground chicken or turkey
  • 1/4 cup breadcrumbs
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon chopped fresh parsley
• For the soup:
  • 6 cups chicken broth
  • 1 cup small pasta (such as acini di pepe or orzo)
  • 2 cups fresh spinach
  • 1 cup chopped carrots

Instructions:

1. In a bowl, combine all the meatball ingredients. Form into small meatballs.
2. In a large pot or Dutch oven, bring the chicken broth to a boil.
3. Add the meatballs and pasta to the pot and cook for 8-10 minutes, or until the meatballs are cooked through and the pasta is tender.
4. Stir in the spinach and carrots and cook for another 2-3 minutes, until the spinach is wilted.

Nutritional Information (estimated per serving): Calories: 450, Protein: 35g, Fat: 15g, Carbohydrates: 40g, Fiber: 6g

26. Deconstructed Egg Roll in a Bowl

All the flavors of an egg roll without the wrapper. This low-carb, high-protein meal is quick and easy to make.

Ingredients:

• 1 lb ground pork or chicken
• 4 cups shredded cabbage or coleslaw mix
• 1 cup shredded carrots
• 1/2 cup chopped scallions
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 teaspoon grated fresh ginger
• 2 cloves garlic, minced

Instructions:

1. In a large skillet or wok, cook the ground pork or chicken until browned.
2. Add the cabbage, carrots, ginger, and garlic. Stir-fry for 3-5 minutes, or until the cabbage is tender-crisp.
3. Stir in the soy sauce, sesame oil, and scallions.

Nutritional Information (estimated per serving): Calories: 450, Protein: 40g, Fat: 28g, Carbohydrates: 15g, Fiber: 6g

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Conclusion

Ending your day with a high-protein, anti-inflammatory dinner is a fantastic way to nourish your body and support your overall health. The recipes in this article provide a wide array of delicious and satisfying options to make your evening meals both healthy and enjoyable. By embracing a diet rich in whole, unprocessed foods, you can take a significant step towards a healthier, more vibrant life.

References

1. EatingWell – Our 22 Best High-Protein Dinner Recipes to Reduce Inflammation
2. Live to 100 Kitchen – 27 Anti-Inflammatory Dinners That Are High in Protein
3. All Nutritious – 31 Anti-inflammatory Dinner Recipes