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Inflammation-Fighting Dinners You Can Make in a 9×13 Pan (Weekly Plan & Shopping List!)

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3 weeks ago

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Inflammation-Fighting Dinners You Can Make in a 9×13 Pan (Weekly Plan & Shopping List!)

Temperatures are dropping, and I am all about the cozy casseroles this week. I love throwing ingredients in a 9-by-13-inch baking dish and popping them into the oven to bake away, hands off. A little while later you have a delicious, low-effort meal at the ready. But these dinners aren’t just easy and comforting, they’re also packed with inflammation-fighting nutrients from ingredients like leafy greens, legumes, omega-3-rich fish and dark-colored vegetables like sweet potatoes and tomatoes. These nutrients may help fend off chronic inflammation, which can contribute to various health conditions. The fiber, healthy fats and micronutrients in these dishes also help support the immune system, which is so important as we head into the colder months. So grab your baking dish, and let’s cook our way to better health!

Your Weekly Plan

Sunday: Chicken Enchiladas Verdes
Monday: Spinach & Tuna Noodle Casserole 
Tuesday: Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
Wednesday: Provençal Baked Fish with Roasted Potatoes & Mushrooms
Thursday: Cheesy Sweet Potato & Black Bean Casserole
Friday: Creamy Boursin Pasta with Spinach, Mushrooms & Tomatoes 

Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!

Sunday: Chicken Enchiladas Verdes

A mixture of chicken, black beans, cream cheese and some doctored-up tomatillo salsa makes up the filling for these hearty enchiladas. To prepare the casserole, simply roll up the enchiladas, arrange them in the baking dish, pour more of the salsa mixture over the top and bake it all until hot and bubbling. Then add a layer of cheese and give it a final few minutes under the broiler.

Monday: Spinach & Tuna Noodle Casserole

Penny De Los Santos

The anti-inflammatory qualities in this dish come from spinach and tuna, which are rich in nutrients like vitamins K and E and omega-3 fatty acids, respectively. We skip the canned mushroom soup here and make an easy creamy mushroom sauce to tie the dish together. The best thing is that you can make it ahead if you have some extra time on Sunday, then just heat it up for tonight’s dinner

Tuesday: Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts

Caitlin Bensel

A lemony marinade makes simple boneless chicken breasts sing in this dish, while a mix of potatoes, onion and Brussels sprouts ensures there are plenty of vegetables to go around. In addition to being rich in anti-inflammatory plant compounds, Brussels sprouts are also high in fiber. Have some berries for dessert, as they’re rich in nutrients that help fight inflammation, such as polyphenols.

Wednesday: Provençal Baked Fish with Roasted Potatoes & Mushrooms

This Mediterranean-inspired dish uses herbes de Provence to flavor the fish—use halibut or grouper to get a boost of inflammation-fighting omega-3 fatty acids. The mushrooms and potatoes get a head start in the oven to ensure that the fish doesn’t overcook, but then everything finishes cooking together. Serve it with our Basic Green Salad with Vinaigrette.

Thursday: Cheesy Sweet Potato & Black Bean Casserole

Ali Redmond

The combination of sweet potatoes and black beans here makes this dish an inflammation-fighting powerhouse. The sweet potatoes are very high in antioxidants like beta carotene and vitamin C that can help protect your cells from damage. Fire-roasted tomatoes and green chiles add lots of flavor and a little spice. Serve the casserole with our Guacamole Chopped Salad to round out the meal.

Friday: Creamy Boursin Pasta with Spinach, Mushrooms & Tomatoes

Jason Donnelly

A pasta dish that doesn’t require boiling the pasta separately? Count me in! Just combine the tomatoes and mushrooms with Boursin and bake, then add the pasta and boiling water and keep baking until the pasta is tender. Stir in heaps of inflammation-fighting spinach at the end. Be sure to add a can of white beans along with the spinach to warm through for extra protein and anti-inflammatory nutrients.

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.

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