Healthy Dinner Ideas with High Protein & Fiber
Healthy Dinner Ideas with High Protein & Fiber is a medium American recipe that serves 4. 650 calories per serving. Recipe by Jordan Waddell on YouTube.
Prep: 27 min | Cook: 1 hr 48 min | Total: 2 hrs 35 min
Cost: $57.39 total, $14.35 per serving
Ingredients
- 3 tablespoons Olive Oil (extra virgin, for lemon dressing)
- 1 whole Lemon (zested only, use all zest for bright flavor)
- 4 slices Bacon (thick cut preferred)
- 8 ounces Lentil Pasta (dry weight, any lentil‑based pasta)
- 0.5 medium Onion (diced)
- 3 cloves Garlic (2 for pasta, 1 for teriyaki sauce)
- 0.33 cup Frozen Peas (no need to thaw)
- 2 tablespoons Nutritional Yeast (for cheesy, salty flavor)
- 2 cups Baby Arugula (washed and dried)
- 0.25 cup Gluten‑Free Tamari (low sodium soy sauce alternative)
- 0.25 cup Water (for teriyaki sauce)
- 1 teaspoon Fresh Ginger (minced)
- 1 tablespoon Arrowroot Powder (thickening agent, can substitute cornstarch)
- 2 tablespoons Maple Syrup (adds gentle sweetness to teriyaki)
- 16 ounces Frozen Cod Fillets (cook straight from frozen)
- 1 sheet Parchment Paper (lined on baking sheet for cod)
- 0.5 medium Eggplant (diced)
- 1 whole Bell Pepper (any color, diced)
- 1 tablespoon Avocado Oil (high‑heat sauté oil)
- 1 pinch Red Pepper Flakes (optional heat)
- 2 cups Cauliflower Rice (frozen, no thaw needed)
- 1 large Egg (scrambled and folded into fried rice)
- 1 teaspoon Sesame Seeds (for garnish)
- 1 tablespoon Chives (minced, garnish)
- 2 pounds Chicken Wings (bone‑in, skin on)
- 0.5 cup Primal Kitchen Barbecue Sauce (unsweetened, sugar‑free)
- to taste Salt (pan seasoning)
- to taste Black Pepper (freshly ground)
Instructions
Make Lemon‑Olive‑Oil Dressing
Zest the whole lemon into a small bowl, then whisk in about three tablespoons of olive oil until combined. Set aside.
Time: PT2M
Cook Bacon
Heat a skillet over medium heat and add the bacon slices. Cook until crisp, about 5 minutes, turning as needed.
Time: PT5M
Temperature: medium heat
Slice Bacon
Transfer cooked bacon to a paper towel to drain, then slice into bite‑size pieces.
Time: PT2M
Dice Onion & Mince Garlic
Dice half a medium onion and mince two garlic cloves.
Time: PT3M
Sauté Onion & Garlic
In the same skillet with the rendered bacon grease, add the diced onion and minced garlic. Cook, stirring occasionally, until the onion is translucent and lightly browned at the edges, about 5 minutes.
Time: PT5M
Temperature: medium heat
Boil Lentil Pasta
While the aromatics cook, bring a large pot of salted water to a boil. Add the lentil pasta and cook according to package directions, usually 8‑10 minutes, until al dente.
Time: PT10M
Temperature: 212°F
Combine Pasta with Veggies and Dressing
Drain the pasta and add it directly to the skillet with the onions. Stir in 1/3 cup frozen peas, 2 tbsp nutritional yeast, and the baby arugula. Drizzle the lemon‑olive‑oil dressing, toss to coat, then fold in the sliced bacon. Cook for another 2 minutes until the arugula wilts.
Time: PT3M
Temperature: medium heat
Make Teriyaki Sauce Base
In a small saucepan, combine 1/4 cup gluten‑free tamari, 1/4 cup water, 1 minced garlic clove, and 1 tsp minced fresh ginger. Bring to a gentle simmer over medium heat, about 5 minutes.
Time: PT5M
Temperature: medium heat
Prepare Arrowroot Slurry
Mix 1 tablespoon arrowroot powder with 2 tablespoons cold water until smooth.
Time: PT1M
Thicken Teriyaki Sauce and Sweeten
Remove the saucepan from heat, whisk in the arrowroot slurry, then return to low heat. Stir continuously until the sauce thickens, about 3 minutes. Add 2 tablespoons maple syrup and whisk to combine.
Time: PT3M
Temperature: low heat
Preheat Oven
Preheat the oven to 400°F (200°C).
Time: PT5M
Temperature: 400°F
Prepare Cod for Baking
Line a baking sheet with parchment paper. Place the frozen cod fillets on the parchment, spacing them evenly.
Time: PT2M
Initial Bake of Cod
Bake the cod in the preheated oven for 10 minutes, until the surface begins to thaw and turn opaque.
Time: PT10M
Temperature: 400°F
Chop Vegetables for Fried Rice
Dice the remaining half onion, half eggplant, and bell pepper into bite‑size pieces.
Time: PT5M
Whisk Egg
Crack one large egg into a small bowl and whisk lightly.
Time: PT1M
Scramble Egg
Heat a splash of avocado oil in a clean skillet over medium‑high heat. Pour in the whisked egg and scramble quickly, about 2 minutes. Transfer to a plate and set aside.
Time: PT2M
Temperature: medium‑high heat
Sauté Vegetables
In the same skillet, add a tablespoon of avocado oil. Add the diced onion, eggplant, and bell pepper. Season with a pinch of salt and red pepper flakes. Cook, stirring occasionally, until vegetables are tender and lightly browned, about 7 minutes.
Time: PT7M
Temperature: medium‑high heat
Add Cauliflower Rice
Stir in 2 cups frozen cauliflower rice and 1 tsp minced garlic. Cook, stirring, until the cauliflower is heated through and any excess moisture evaporates, about 5 minutes.
Time: PT5M
Temperature: medium heat
Finish Baking Cod with Teriyaki Glaze
Remove the partially cooked cod from the oven, brush both sides generously with the thickened teriyaki sauce, and return to the oven for an additional 8‑10 minutes, until the fish flakes easily with a fork.
Time: PT10M
Temperature: 400°F
Combine Fried Rice and Egg
Return the scrambled egg to the skillet with the cauliflower rice, stirring to distribute evenly. If desired, drizzle a splash of extra tamari for added umami.
Time: PT2M
Temperature: low heat
Plate Cod and Fried Rice
Serve a portion of cauliflower fried rice on each plate, top with a baked cod fillet, and drizzle any remaining teriyaki sauce over the fish. Garnish with sesame seeds and minced chives.
Time: PT2M
Prepare Chicken Wings
Pat dry 2 lb of chicken wings with paper towels. Season both sides generously with salt and black pepper.
Time: PT2M
Arrange Wings on Rack
Place a wire rack on a baking sheet and arrange the seasoned wings in a single layer, ensuring they do not touch.
Time: PT2M
Bake Wings Until Crispy
Bake the wings in the preheated 400°F oven for 40 minutes, flipping halfway through for even browning.
Time: PT40M
Temperature: 400°F
Toss Wings in Barbecue Sauce
Transfer the baked wings to a large bowl, add ½ cup Primal Kitchen unsweetened barbecue sauce, and toss until evenly coated.
Time: PT2M
Serve All Dishes
Plate the lentil pasta, serve the teriyaki cod with cauliflower fried rice, and present the crispy BBQ wings on a serving platter. Enjoy!
Time: PT1M
Nutrition Facts
- Calories
- 650
- Protein
- 45 g
- Carbohydrates
- 55 g
- Fat
- 25 g
- Fiber
- 12 g
Dietary info: High Protein, High Fiber, Gluten‑Free Options, Low Sugar, Paleo‑Friendly (except pasta)
Allergens: Fish, Eggs, Soy, Gluten (if using regular pasta)
Ingredient Substitutions
- Instead of Olive Oil: vegetable oil, avocado oil
- Instead of Lemon: lime zest
- Instead of Bacon: turkey bacon, smoked pancetta
- Instead of Lentil Pasta: chickpea pasta, whole‑wheat pasta
- Instead of Onion: shallot, leek
- Instead of Garlic: garlic powder (1 tsp)
- Instead of Frozen Peas: frozen edamame, fresh peas
- Instead of Nutritional Yeast: parmesan cheese (1 tbsp)
- Instead of Baby Arugula: baby spinach, mixed greens
- Instead of Gluten‑Free Tamari: regular soy sauce, coconut aminos
- Instead of Fresh Ginger: ground ginger (1/4 tsp)
- Instead of Arrowroot Powder: cornstarch
- Instead of Maple Syrup: honey, agave nectar
- Instead of Frozen Cod Fillets: frozen haddock, frozen salmon
- Instead of Parchment Paper: aluminum foil
- Instead of Eggplant: zucchini
- Instead of Bell Pepper: red onion
- Instead of Avocado Oil: olive oil
- Instead of Red Pepper Flakes: cayenne pepper
- Instead of Cauliflower Rice: regular rice, broccoli rice
- Instead of Egg: tofu scramble
- Instead of Sesame Seeds: toasted pumpkin seeds
- Instead of Chives: green onions
- Instead of Chicken Wings: turkey wings
- Instead of Primal Kitchen Barbecue Sauce: any low‑sugar BBQ sauce
Equipment Needed
- Skillet
- Baking Sheet
- Wire Rack (Cooling Rack)
- Parchment Paper
- Mixing Bowl
- Small Saucepan
- Whisk
- Measuring Cups
- Measuring Spoons
- Chef’s Knife
- Cutting Board
- Tongs
- Spatula
- Zester (optional)
- Garlic Press (optional)
- Plate for Serving
- Oven
Critical Steps — Do Not Skip
- Cooking bacon until crisp to render flavorful grease
- Creating the arrowroot slurry and properly thickening the teriyaki sauce
- Baking cod with a two‑stage method to ensure the glaze adheres
- Using a wire rack on a baking sheet to allow air circulation for ultra‑crispy chicken wings
Chef Tips from the Video
- Render the bacon fat fully; it adds depth to the pasta sauce.
- Use fresh ginger for the teriyaki sauce; it provides a bright, aromatic punch.
- For extra crispness, finish the wings under the broiler for 2 minutes after baking.
Troubleshooting
Pasta is sticky after draining
Rinse briefly with warm water and toss with a little olive oil before adding to the skillet.
Teriyaki sauce is too thin
Simmer a bit longer or add an extra half teaspoon of arrowroot slurry.
Chicken wings are soggy
Make sure the wings are thoroughly patted dry and use a wire rack to allow air flow; increase baking time if needed.
Cauliflower rice turns watery
Cook uncovered over medium heat and let excess moisture evaporate; you can also squeeze the thawed rice in a clean kitchen towel before adding.
Storage
Refrigerator: Store leftovers in airtight containers for up to 3 days.
Freezer: Freeze cooked cod and wings separately for up to 1 month; reheat thoroughly before serving.
Room temperature: Do not leave cooked dishes at room temperature for more than 2 hours.
Make-Ahead Tips
- Teriyaki sauce can be prepared up to 2 days ahead and stored refrigerated.
- Lentil pasta can be cooked early, tossed with a little oil, and reheated quickly.
- Baked chicken wings stay crispy when reheated in a hot oven (375°F) for 10 minutes.
Frequently Asked Questions
What is the cultural significance and history of lentil pasta with bacon and greens in American healthy‑eating trends?
Lentil pasta reflects the recent American focus on plant‑based proteins and higher fiber foods, while pairing it with bacon adds familiar comfort. It bridges traditional comfort food with modern nutrition trends.
What regional variations exist for teriyaki cod in Japanese cuisine compared to this version?
Traditional Japanese teriyaki cod uses soy sauce, mirin, and sake, often grilled. This version swaps soy for gluten‑free tamari, adds maple syrup for a milder sweetness, and bakes the fish, making it suitable for gluten‑free and low‑sugar diets.
How is crispy baked BBQ chicken wings traditionally served in Southern United States cuisine?
In the Southern U.S., crispy baked wings are often served with a tangy, sweet barbecue sauce, accompanied by pickles, coleslaw, and sometimes a side of cornbread. The technique of using a rack for airflow mirrors the classic deep‑fried texture without the oil.
What occasions or celebrations is lentil pasta with bacon and greens traditionally associated with in modern American family meals?
This dish is popular for weeknight family dinners, potlucks, and post‑workout meals because it offers a quick, protein‑rich option that feels indulgent yet nutritious.
What are the authentic traditional ingredients for teriyaki sauce versus the substitutes used in this recipe?
Traditional teriyaki sauce uses soy sauce, mirin, sake, and sugar. This recipe substitutes gluten‑free tamari for soy sauce, maple syrup for sugar, and omits alcohol, making it suitable for gluten‑free and lower‑sugar diets while preserving the sweet‑savory balance.
What common mistakes should I avoid when making the teriyaki cod with cauliflower fried rice?
Avoid over‑cooking the cod; bake it just until it flakes. Also, don’t let the arrowroot slurry boil, as it can lose thickening power. Finally, keep the cauliflower rice uncovered to prevent sogginess.
Why does this recipe use arrowroot powder instead of cornstarch for thickening the teriyaki sauce?
Arrowroot thickens at lower temperatures and remains clear, giving the sauce a glossy finish without a cloudy appearance. It also works well in gluten‑free recipes, whereas cornstarch can sometimes give a slightly gritty texture.
Can I make the lentil pasta with bacon and greens ahead of time and how should I store it?
Yes, you can prepare the pasta and dressing up to 2 days in advance. Store in an airtight container in the refrigerator and reheat gently, adding a splash of olive oil to restore glossiness before serving.
What texture and appearance should I look for when the crispy baked BBQ chicken wings are done?
The wings should have a deep golden‑brown skin that feels dry to the touch, with a slight crackle when you press them. The meat inside should be opaque and reach 165°F (74°C) without any pink juices.
What does the YouTube channel Jordan Waddell specialize in?
The YouTube channel Jordan Waddell specializes in quick, high‑protein, family‑friendly meals that emphasize healthy ingredients like lentils, fish, and lean meats, often featuring practical cooking shortcuts for busy home cooks.
How does the YouTube channel Jordan Waddell's approach to healthy dinner cooking differ from other cooking channels?
Jordan Waddell focuses on nutrient‑dense, high‑protein dishes with minimal added sugars and gluten‑free options, using everyday pantry staples and straightforward techniques, whereas many other channels prioritize indulgent or trend‑driven recipes.
What other high‑protein recipes is the YouTube channel Jordan Waddell known for?
Jordan Waddell is also known for recipes like turkey meatball quinoa bowls, shrimp and avocado salads, and protein‑packed breakfast egg muffins, all designed for balanced nutrition and quick preparation.
Last updated: August 31, 2026
