Add onion, carrots, celery and stock, stir, bring to a simmer, reduce heat to medium, cook the soup for 15 minutes, ladle into bowls and serve for lunch.
Enjoy!
Nutrition: calories 281, fat 3, fiber 5, carbs 14, protein 11
Lunch Shrimp Salad
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
12 ounces asparagus spears, trimmed and halved
8 ounces baby corn
12 endive leaves, torn
12 baby lettuce leaves
12 spinach leaves
12 ounces shrimp, cooked, peeled and deveined
2 and ½ cups red raspberries
¼ cup olive oil
¼ cup raspberry vinegar
1 tablespoon cilantro, chopped
2 teaspoons stevia
Directions:
Put some water in a pot, bring to a boil over medium-high heat, add asparagus, cook for 8 minutes, transfer to a bowl filled with ice water, cool down, drain well and put in a salad bowl.
Add corn, endive leaves, spinach, lettuce, shrimp and raspberries.
In another bowl, combine the oil with the vinegar, stevia and cilantro, whisk well, add to your salad, toss and serve for lunch.
Enjoy!
Nutrition: calories 199, fat 2, fiber 3, carbs 14, protein 8
Watercress, Asparagus And Shrimp Salad
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
12 ounces asparagus spears, trimmed
16 ounces shrimp, cooked, peeled and deveined
4 cups watercress, torn
2 cups cherry tomatoes, halved
¼ cup raspberry vinegar
¼ cup olive oil
Directions:
Put the asparagus in a pot, add water to cover, cook over medium heat for 4 minutes, drain, transfer to a bowl filled with ice water, cool down, drain again and transfer to a salad bowl.
Add shrimp, watercress, tomatoes, raspberry vinegar and oil, toss well and serve for lunch.
Enjoy!
Nutrition: calories 212, fat 4, fiber 7, carbs 14, protein 9
Lunch Chicken Tacos
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
4 mini taco shells
2 tablespoons celery, chopped
1 tablespoon light mayonnaise
1 tablespoon salsa
1 tablespoon low-fat cheddar, shredded
1/3 cup chicken, cooked and shredded
Directions:
In a bowl, combine the celery with the mayo, salsa, cheddar and chicken and toss well.
Spoon this into mini taco shells and serve for lunch.
Enjoy!
Nutrition: calories 221, fat 3, fiber 8, carbs 14, protein 9
Millet Cakes
Preparation time: 10 minutes
Cooking time: 55 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
1 cup millet
¼ cup yellow onion, chopped
1 garlic clove, minced
3 and ½ cups water
A pinch of black pepper
1/3 cup zucchini, shredded
1/3 cup carrot, shredded
1/3 cup low-fat parmesan, grated
1 and ½ teaspoon thyme, chopped
1 teaspoon lemon zest, grated
Cooking spray
Directions:
Heat up a pan with 1 tablespoon olive oil over medium heat, add onion, stir and cook for 4 minutes.
Add garlic and millet, stir and cook for 1 more minute.
Add the water and a pinch of black pepper, stir, cover, reduce heat to low and cook for 20 minutes stirring once.
Add carrot, zucchini, thyme, parmesan and lemon zest, stir and cook for 10 minutes more.
Leave the millet mix to cool down, shape 12 millet cakes using damp hands and put them on a working surface.
Heat up a pan with cooking spray over medium-high heat, add millet cakes, cook them for 5 minutes on each side, divide them between plates and serve.
Enjoy!
Nutrition: calories 211, fat 4, fiber 4, carbs 14, protein 6
Lentils Dal
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ teaspoons olive oil
1 yellow onion, chopped
2 teaspoons curry powder
14 ounces canned lentils, no-salt-added, drained and rinsed
14 ounces canned tomatoes, chopped
2 pounds chicken, roasted, and chopped
A pinch of black pepper
¼ cup low-fat yogurt
Directions:
Heat up a pot with the oil over medium-high heat, add onion, stir and brown for 4 minutes.
Add curry powder, stir and cook for 1 more minute.
Add lentils, tomatoes, chicken and black pepper, stir, cook for 5 minutes more, take off heat, add the yogurt, toss, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 199, fat 3, fiber 7, carbs 17, protein 8
Lunch Quinoa And Spinach Salad
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 cup quinoa
2 teaspoons olive oil
½ cup apricots, dried and chopped
2 garlic cloves, minced
2 cups water
A pinch of black pepper
1 cup cherry tomatoes, halved
1 red onion, chopped
8 cups baby spinach
¼ cup almonds, sliced
For the salad dressing:
½ teaspoon lemon zest, grated
2 tablespoons lemon juice
1 teaspoon coconut sugar
½ teaspoon Dijon mustard
4 tablespoons olive oil
Directions:
Heat up a pan over medium heat, add quinoa, toast for 5 minutes and transfer to a bowl.
Heat up a pan with the oil over medium heat, add garlic, stir and cook for 1 minute.
Add quinoa and apricots, stir and cook for 4 minutes more.
Add water, bring to a boil and simmer for 15 minutes more.
In a salad bowl, combine the tomatoes with the onion, spinach, almonds, quinoa and apricots.
In another bowl, combine the lemon zest with the lemon juice, sugar, mustard and oil, whisk well, add to the quinoa salad, toss and serve for lunch.
Enjoy!
Nutrition: calories 199, fat 3, fiber 4, carbs 16, protein 8
Italian Pasta Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound whole wheat penne pasta, cooked
3 garlic cloves, minced
2 tablespoons olive oil
3 carrots, sliced
1 bunch asparagus, trimmed and cut into medium pieces
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 cup cherry tomatoes, halved
A pinch of black pepper
2/3 cup coconut cream
2 tablespoons low-fat parmesan, grated
Directions:
Heat up a pan with the oil over medium-high heat, add the garlic, stir and cook for 2 minutes.
Add carrots, stir and cook for 4 minutes more.
Add asparagus, stir, cover the pan and cook for 8 minutes more.
Add yellow and red bell peppers, stir and cook for 5 minutes.
Add cherry tomatoes, black pepper, cream, parmesan and pasta, toss, divide between plates and serve.
Enjoy!
Nutrition: calories 221, fat 4, fiber 4, carbs 15, protein 9
Glazed Ribs
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 4
Ingredients:
1 rack pork ribs, ribs separated
1 and ¼ cups tomato sauce
¼ cup white vinegar
3 tablespoons spicy mustard
2 tablespoons coconut sugar
3 tablespoons water
¼ teaspoon hot sauce
1 teaspoon onion powder
Cooking spray
Directions:
Put the ribs in a baking dish, cover with tin foil and bake in the oven at 400 degrees F for 1 hour.
Heat up a pan with the tomato sauce, mustard, sugar, vinegar, water, onion powder and hot sauce, stir, cook for 10 minutes and take off heat.
Baste the ribs with half of this sauce, place them on preheated grill over medium-high heat, grease them with cooking spray, cook for 4 minutes on each side, divide between plates and serve with the rest of the sauce on the side.
Enjoy!
Nutrition: calories 287, fat 5, fiber 8, carbs 16, protein 15
Pork Chops And Sauce
Preparation time: 10 minutes
Cooking time: 9 hours
Servings: 6
Ingredients:
6 pork loin chops
1 tablespoon olive oil
2 tablespoons tapioca, crushed
1 yellow onion, chopped
10 ounces low-sodium cream of mushroom soup
½ cup apple juice
2 teaspoons thyme, chopped
1 and ½ cups mushrooms, sliced
¼ teaspoon garlic powder
Directions:
Heat up a pan with the oil over medium-high heat, add pork chops, brown them for 4 minutes on each side and transfer to a slow cooker.
Add crushed tapioca, onion, cream of mushroom soup, apple juice, thyme, mushrooms and garlic powder, toss, cover and cook on Low for 9 hours.
Divide the pork chops and sauce between plates and serve.
Enjoy!
Nutrition: calories 229, fat 4, fiber 9, carbs 16, protein 17
Shrimp And Pomegranate Sauce
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 4
Ingredients:
1-quart pomegranate juice
½ cup coconut sugar
¼ cup lemon juice
1 pound shrimp, peeled and deveined
½ teaspoon cumin, ground
¾ teaspoon coriander, ground
¼ teaspoon cinnamon powder
1 and ½ tablespoons olive oil
A pinch of black pepper
4 cups baby arugula
Directions:
In a pan, combine the pomegranate juice with lemon juice and sugar, stir, bring to a simmer over medium heat and cook for 45 minutes.
In a bowl, combine the shrimp with the cumin, cinnamon, coriander, black pepper and the oil and toss well.
Heat up a pan over medium heat, add shrimp, cook for 2 minutes on each side and transfer to a bowl.
Add arugula and the pomegranate sauce, toss and serve for lunch.
Enjoy!
Nutrition: calories 281, fat 5, fiber 8, carbs 17, protein 14
Eggplants And Tomatoes Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 purple eggplant, cubed
2 garlic cloves, minced
2 tablespoons olive oil
1 teaspoon cumin, ground
1 teaspoon sweet paprika
½ cup cilantro, chopped
14 ounces low-sodium canned tomatoes, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add eggplant, stir and cook for 1 minute.
Add garlic, stir, cook for 1 minute, cover the pan, reduce heat to medium-low and cook everything for 10 minutes.
Add paprika, cilantro and cumin, stir and cook for 1 minute.
Add tomatoes, cover the pan and cook everything for 10 minutes more.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 233, fat 3, fiber 7, carbs 16, protein 7
Peas With Rice And Cheese
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ¼ cups low-sodium chicken stock
¾ cup brown rice
1 and ½ cups peas
¼ cup low-fat feta cheese, crumbled
¾ cup scallions, chopped
¼ cup mint, chopped
Black pepper to the taste
Directions:
Put the stock in a small pot, bring to a simmer over medium-high heat, add rice, stir, cover and simmer for 4 minutes.
Add peas, stir and simmer for 6 minutes more.
Take off heat, add mint, scallions, black pepper and cheese, toss, divide between plates and serve.
Enjoy!
Nutrition: calories 187, fat 3, fiber 6, carbs 16, protein 9
Smoked Turkey Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 mangoes, peeled and cubed
4 cups salad greens
1 cup smoked turkey, sliced
¼ cup cilantro, chopped
2 tablespoons olive oil
2 tablespoons water
¼ teaspoon lime peel, grated
2 tablespoons lime juice
¼ teaspoon ginger, grated
Directions:
In a salad bowl, combine the mangoes with salad greens, turkey and cilantro and toss.
In another bowl, combine the oil with the water, lime peel, lime juice and ginger, whisk well, add to the salad, toss and serve for lunch.
Enjoy!
Nutrition: calories 199, fat 3, fiber 4, carbs 16, protein 8
Pork Salad
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
1 pound pork tenderloin, cut into small slices
1 tablespoon lemon peel, grated
6 sage leaves, chopped
A pinch of black pepper
½ teaspoon cumin, ground
1 tablespoon olive oil
1 green lettuce head, torn
1 and ½ cups tomatoes, chopped
1 avocado, peeled, pitted and cubed
1 cup canned black beans, no-salt-added, drained and rinsed
½ cup green onions, chopped
For the vinaigrette:
1 red sweet pepper, halved
1 jalapeno, halved
2 tablespoons lime juice
2 tablespoons white vinegar
2 tablespoons olive oil
Directions:
In a bowl, combine the pork slices with lemon peel, sage, cumin and black pepper, toss and leave aside to 10 minutes.
Heat up a pan with 1 tablespoon oil over medium-high heat, add pork slices, cook them for 5 minutes on each side and transfer them to a plate.
Arrange sweet pepper halves and jalapeno on a lined baking sheet, introduce in the oven, bake at 425 degrees F for 25 minutes, cool them down, peel and put them in your food processor.
Add 2 tablespoons lime juice, vinegar and 2 tablespoons oil and pulse well.
In a salad bowl, combine the lettuce with avocado, tomatoes, black beans and green onions, toss and divide between plates.
Top this mix with pork slices, drizzle the vinaigrette all over and serve for lunch.
Enjoy!
Nutrition: calories 229, fat 4, fiber 8, carbs 17, protein 18
Veggie Lunch Salad
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 pound firm tofu, drained and cubed
¾ cup low-fat Italian dressing
1 tablespoon olive oil
12 ounces yellow squash, cubed
2 orange sweet peppers, chopped
½ cup cooked quinoa
½ cup sorrel leaves, torn
Directions:
Heat up your kitchen grill over medium-high heat, add tofu, grill for 5 minutes and transfer to a salad bowl.
Heat up a pan with the oil over medium-high heat, add squash, peppers and quinoa, stir and cook for 10 minutes.
Transfer to the bowl with the tofu, add sorrel leaves and Italian dressing, toss and serve for lunch.
Enjoy!
Nutrition: calories 276, fat 4, fiber 7, carbs 16, protein 14
Spring Lunch Salad
Preparation time: 2 hours
Cooking time: 0 minutes
Servings: 6
Ingredients:
4 cups green cabbage, shredded
2 carrots, shredded
¾ cup mixed red, green and yellow bell peppers, chopped
[2018] Dash Diet Cookbook Page 6