Add lime juice, cilantro, cranberries, almonds, bell peppers, onions, carrots, curry powder, pepitas, black pepper and the oil, toss and serve for breakfast.
Enjoy!
Nutrition: calories 190, fat 3, fiber 3, carbs 13, protein 10
Black Bean Breakfast Salad
Preparation time: 15 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 and ½ cups canned black beans, no-salt-added, drained and rinsed
½ teaspoon garlic powder
½ teaspoon smoked paprika
2 teaspoons chili powder
Black pepper to the taste
1 teaspoon cumin, ground
1 and ½ cups canned chickpeas, no-salt-added, drained and rinsed
¼ teaspoon cinnamon powder
1 lettuce head, chopped
1 red bell pepper, chopped
2 tomatoes, chopped
1 avocado, pitted, peeled and chopped
1 cup corn kernels, chopped
For the salad dressing:
2 tablespoons lemon juice
¾ cup cashews, soaked and drained
½ cup water
1 garlic clove, minced
1 tablespoon apple cider vinegar
½ teaspoon onion powder
1 teaspoon chives, chopped
½ teaspoon oregano, dried
1 teaspoon dill, dried
1 teaspoon cumin, ground
½ teaspoon smoked paprika
Directions:
In your blender, mix cashews with water, 2 tablespoons lemon juice, 1 tablespoon vinegar, 1 garlic clove, ½ teaspoon onion powder, dill, oregano, chives, cumin and ½ teaspoon paprika, blend really well and leave aside for now.
In a salad bowl, mix black beans with chili powder, ½ teaspoon garlic powder, ½ teaspoon paprika, chickpeas, cinnamon and black pepper to the taste and stir really well.
Add lettuce leaves, tomatoes, corn, avocado and bell peppers, toss everything, drizzle the salad dressing, mix everything again and serve for breakfast.
Nutrition: calories 190, fat 4, fiber 10, carbs 11, protein 11
Chickpeas Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
16 ounces canned chickpeas, no-salt-added, drained and rinsed
1 handful baby spinach leaves
½ tablespoon lemon juice
4 tablespoons olive oil
1 teaspoon cumin, ground
Black pepper to the taste
½ teaspoon chili flakes
Directions:
In a bowl, mix lemon juice, oil, cumin, black pepper and chili flakes and whisk well.
In a salad bowl, mix chickpeas with spinach, add salad dressing, toss to coat and serve for breakfast.
Enjoy!
Nutrition: calories 220, fat 3, fiber 6, carbs 12, protein 8
Mediterranean Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 handful kalamata olives, pitted and sliced
1-pint cherry tomatoes, halved
4 tomatoes, chopped
1 and ½ cucumbers, sliced
1 red onion, chopped
2 tablespoons oregano, chopped
1 tablespoon mint, chopped
For the salad dressing:
1 teaspoon coconut sugar
2 tablespoons balsamic vinegar
¼ cup olive oil
1 garlic clove, minced
2 teaspoons Italian herbs, dried
Black pepper to the taste
Directions:
In a salad bowl, mix cherry tomatoes with tomatoes, olives, cucumbers, onion, mint and oregano and toss
In another bowl, mix sugar with vinegar, oil, garlic, dried Italian herbs and black pepper, whisk well, add to your salad, toss to coat and serve for breakfast.
Enjoy!
Nutrition: calories 180, fat 2, fiber 3, carbs 6, protein 9
Dash Diet Lunch Recipes
Delicious Veggie Quesadillas
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 3
Ingredients:
1 cup black beans, cooked
½ red bell pepper, chopped
4 tablespoons cilantro, chopped
½ cup corn
1 cup low-fat cheddar, shredded
6 whole wheat tortillas
1 carrot, shredded
1 small jalapeno pepper, chopped
1 cup non-fat yogurt
Juice of ½ lime
Directions:
Divide black beans, red bell pepper, 2 tablespoons cilantro, corn, carrot, jalapeno and the cheese on half of the tortillas and cover with the other ones.
Heat up a pan over medium-high heat, add one quesadilla, cook for 3 minutes on one side, flip, cook for 1 more minute on the other and transfer to a plate.
Repeat with the rest of the quesadillas.
In a bowl, combine 2 tablespoons cilantro with yogurt and lime juice, whisk well and serve next to the quesadillas.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 13, protein 7
Chicken Wraps
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
8 ounces chicken breast, cubed
½ cup celery, chopped
2/3 cup mandarin oranges, chopped
¼ cup onion, chopped
A drizzle of olive oil
2 tablespoons mayonnaise
¼ teaspoon garlic powder
A pinch of black pepper
4 whole wheat tortillas
4 lettuce leaves
Directions:
Heat up a pan with the oil over medium-high heat, add chicken cubes, cook for 5 minutes on each side and transfer to a bowl.
Divide the chicken on each tortilla, also divide celery, oranges, onion, mayo, garlic powder, black pepper and lettuce leaves, wrap and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 13, protein 7
Black Bean Patties
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 whole wheat bread slices, torn
3 tablespoons cilantro, chopped
2 garlic cloves, minced
15 ounces canned black beans, no-salt-added, drained and rinsed
6 ounces canned chipotle peppers, chopped
1 teaspoon cumin, ground
1 egg
Cooking spray
½ avocado, peeled, pitted and mashed
1 tablespoon lime juice
1 cherry tomato, chopped
Directions:
Put the bread in your food processor, pulse well and transfer bread crumbs to a bowl.
Combine them with cilantro, garlic, black beans, chipotle peppers, cumin and egg, stir well and shape 4 patties out of this mix.
Heat up a pan over medium-high heat, grease with cooking spray, add beans patties, cook them for 5 minutes on each side and transfer to plates.
In a bowl, combine the avocado with tomato and lime juice, stir well, add over the patties and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 12, protein 8
Lunch Rice Bowls
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 2
Ingredients:
1 teaspoon olive oil
1 cup mixed bell peppers, onion, zucchini and corn, chopped
1 cup chicken meat, cooked and shredded
1 cup brown rice, cooked
3 tablespoons salsa
2 tablespoons low-fat cheddar, shredded
&n
bsp; 2 tablespoons low-fat sour cream
Directions:
Heat up a pan with the oil over medium-high heat, add mixed veggies, stir and cook them for 5 minutes.
Divide the rice and the chicken meat into 2 bowls, add mixed veggies and top each with salsa, cheese and sour cream.
Serve for lunch.
Enjoy!
Nutrition: calories 199, fat 4, fiber 4, carbs 12, protein 7
Lunch Salmon Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
1 cup canned salmon, flaked
1 tablespoon lemon juice
3 tablespoons fat-free yogurt
2 tablespoons red bell pepper, chopped
1 teaspoon capers, drained and chopped
1 tablespoon red onion, chopped
1 teaspoon dill, chopped
A pinch of black pepper
3 whole wheat bread slices
Directions:
In a bowl, combine the salmon with the lemon juice, yogurt, bell pepper, capers, onion, dill and black pepper and stir well.
Spread this on each bread slice and serve for lunch.
Enjoy!
Nutrition: calories 199, fat 2, fiber 4, carbs 14, protein 8
Stuffed Mushrooms Caps
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 Portobello mushroom caps
2 tablespoons pesto
2 tomato, chopped
¼ cup low-fat mozzarella, shredded
Directions:
Divide pesto, tomato and mozzarella in each mushroom cap, arrange them on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 15 minutes.
Serve for lunch.
Enjoy!
Nutrition: calories 198, fat 3, fiber 4, carbs 14, protein 9
Lunch Tuna Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
5 ounces canned tuna in water, drained
1 tablespoon red vinegar
1 tablespoon olive oil
¼ cup green onions, chopped
2 cups arugula
1 tablespoon low-fat parmesan, grated
A pinch of black pepper
2 ounces whole wheat pasta, cooked
Directions:
In a bowl, combine the tuna with the vinegar, oil, green onions, arugula, pasta and black pepper and toss.
Divide between 3 plates, sprinkle parmesan on top and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 14, protein 7
Shrimp Lunch Rolls
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
12 rice paper sheets, soaked for a few seconds in warm water and drained
1 cup cilantro, chopped
12 basil leaves
12 baby lettuce leaves
1 small cucumber, sliced
1 cup carrots, shredded
20 ounces shrimp, cooked, peeled and deveined
Directions:
Arrange all rice papers on a working surface, divide cilantro, bay leaves, baby lettuce leaves, cucumber, carrots and shrimp, wrap, seal edges and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 14, protein 8
Turkey Sandwich
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 2
Ingredients:
2 whole wheat bread slices
2 teaspoons mustard
2 sliced smoked turkey
1 pear, cored and sliced
¼ cup low-fat mozzarella, shredded
Directions:
Spread the mustard on each bread slice, divide turkey slices on one bread slice, add pear slices and mozzarella, top with the other bread slice, introduce in preheated broiler for 3 minutes, cut the sand which in halves and serve.
Enjoy!
Nutrition: calories 171, fat 2, fiber 4, carbs 9, protein 9
Veggie Soup
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 6
Ingredients:
2 teaspoons olive oil
1 and ½ cups carrot, shredded
6 garlic cloves, minced
1 cup yellow onion, chopped
1 cup celery, chopped
32 ounces low-sodium chicken stock
4 cups water
1 and ½ cups whole wheat pasta
2 tablespoons parsley, chopped
¼ cup low-fat parmesan, grated
Directions:
Heat up a pot with the oil over medium-high heat, add garlic, stir and cook for 1 minute.
Add onion, carrot and celery, stir and cook for 7 minutes.
Add stock, water and pasta, stir, bring to a boil over medium heat and cook for 8 minutes more.
Divide into bowls, top each with parsley and parmesan and serve.
Enjoy!
Nutrition: calories 212, fat 4, fiber 4, carbs 13, protein 8
Melon And Avocado Lunch Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons stevia
2 tablespoon red vinegar
2 tablespoons mint, chopped
A pinch of black pepper
1 avocado, peeled, pitted and sliced
4 cups baby spinach
½ small cantaloupe, peeled and cubed
1 and ½ cups strawberries, sliced
2 teaspoons sesame seeds, toasted
Directions:
In a salad bowl, combine the avocado with baby spinach, cantaloupe and strawberries and toss.
In another bowl, combine the stevia with vinegar, mint and black pepper, whisk, add to your salad, toss, sprinkle sesame seeds on top and serve.
Enjoy!
Nutrition: calories 199, fat 3, fiber 4, carbs 12, protein 8
Spaghetti Squash And Sauce
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 pound beef, ground
½ cup yellow onion, chopped
½ cup green bell pepper, chopped
2 garlic cloves, minced
14 ounces canned tomatoes, no-salt-added, chopped
2 tablespoons tomato paste
8 ounces tomato sauce
1 teaspoon Italian seasoning
¼ cup low-fat parmesan, shredded
2 pounds spaghetti squash, pricked with a knife
Directions:
Put the spaghetti squash on a lined baking sheet, introduce in the oven, bake at 400 degrees F for 10 minutes, cut into halves, shred and separate squash pulp into spaghetti and put into a bowl.
Heat up a pan over medium-high heat, add the beef, stir and brown for 5 minutes.
Add onion, bell pepper, garlic, tomatoes, tomato paste, tomato sauce and Italian seasoning, stir and cook for 10 minutes.
Divide the squash spaghetti between plates, top each with beef mix, sprinkle parmesan on top and serve.
Enjoy!
Nutrition: calories 231, fat 4, fiber 5, carbs 14, protein 9
Sausage And Potatoes Mix
Preparation time: 10 minutes
Cooking time: 22 minutes
Servings: 6
Ingredients:
½ pound smoked sausage, cooked and chopped
3 tablespoons olive oil
1 and ¾ pounds red potatoes, cubed
2 yellow onions, chopped
1 teaspoon thyme, dried
2 teaspoons cumin, ground
A pinch of black pepper
Directions:
Heat up a pan with the oil over medium-high heat, add potatoes and onions, stir and cook for 12 minutes.
Add sausage, thyme, cumin and black pepper, stir, cook for 10 minutes more, divide between plates and serve for lunch.
Enjoy!
Nutrition: calories 199, fat 2, fiber 4, carbs 14, protein 8
Beef Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
1 yellow onion, chopped
1 pound beef sirloin, ground
32 ounces low-sodium beef stock
1/3 cup whole wheat flour
1 pound mixed carrots and celery, chopped
Directions:
Heat up a pot with the oil over medium-high heat, add beef and flour, stir well and brown for 5 minutes.
[2018] Dash Diet Cookbook Page 5