[2018] Dash Diet Cookbook
Page 7
½ cup radishes, chopped
¼ cup cilantro, chopped
¼ cup green onions, chopped
3 tablespoons rice vinegar
3 tablespoons olive oil
3 tablespoons coconut sugar
2 teaspoons ginger, grated
½ teaspoon dry mustard
¼ teaspoon red pepper, crushed
Directions:
In a salad bowl, combine the green cabbage with the carrots, bell peppers, radishes, cilantro and green onions and toss.
In another bowl, combine the vinegar with the oil, sugar, ginger, mustard and red pepper, whisk well, add to your salad, toss, cover and keep in the fridge for 2 hours before serving for lunch.
Enjoy!
Nutrition: calories 200, fat 4, fiber 7, carbs 16, protein 9
Beef Stew
Preparation time: 10 minutes
Cooking time: 10 hours
Servings: 6
Ingredients:
1 and ½ pounds beef chuck pot roast, cubed
1 pound butternut squash, cubed
2 yellow onions, chopped
2 garlic cloves, minced
14 ounces low-sodium beef stock
8 ounces tomato sauce
1 teaspoon dry mustard
A pinch of black pepper
A pinch of allspice, ground
9 ounces green beans
Directions:
In your slow cooker, combine the beef with squash, onions, garlic, stock, tomato sauce, mustard, black pepper, green beans and allspice, toss, cover and cook on Low for 10 hours.
Divide into bowls and serve for lunch.
Enjoy!
Nutrition: 271, fat 4, fiber 8, carbs 18, protein 18
Black Bean Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 teaspoons olive oil
1 yellow onion, chopped
1 teaspoon cinnamon powder
38 ounces canned black beans, no-salt-added, drained and rinsed
32 ounces low-sodium chicken stock
1 sweet potato, chopped
Directions:
Heat up a pot with the oil over medium heat, add onion and cinnamon, stir and cook for 6 minutes.
Add black beans, stock and sweet potato, stir, cook for 14 minutes, puree using an immersion blender, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 221, fat 3, fiber 7, carbs 15, protein 7
Easy Tofu Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
2 tablespoons low-fat mayonnaise
3 tablespoons non-fat yogurt
2 tablespoons mango, chopped
2 teaspoons curry powder
A pinch of black pepper
14 ounces firm tofu, pressed, drained and cubed
2 celery stalks, chopped
1 cup red grapes, halved
½ cup scallions, chopped
¼ cup walnuts, chopped
Directions:
In a salad bowl, combine the mango with mayo, yogurt, curry powder, black pepper, tofu, celery, grapes, scallions and walnuts, toss and serve for lunch.
Enjoy!
Nutrition: calories 198, fat 3, fiber 6, carbs 16, protein 14
Curry Carrot Soup
Preparation time: 10 minutes
Cooking time: 22 minutes
Servings: 4
Ingredients:
3 tablespoons olive oil
8 carrots, peeled and sliced
2 teaspoons curry powder
4 celery stalks, chopped
1 yellow onion, chopped
5 cups low-sodium chicken stock
1 tablespoon lemon juice
A pinch of black pepper
Directions:
Heat up a pot with the oil and the curry powder over medium heat for 2 minutes, add onion, celery and carrots, stir and cook for 10 minutes.
Add stock, stir, bring to a simmer and cook everything for 10 minutes more.
Blend the soup using an immersion blender, add lemon juice and a pinch of salt, stir, ladle into bowls and serve for lunch.
Enjoy!
Nutrition: calories 221, fat 4, fiber 7, carbs 16, protein 9
Red Bean Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 45 minutes
Servings: 4
Ingredients:
1 pound red kidney beans, soaked overnight and drained
8 cups water
¾ cup low-sodium beef stock
1 green bell pepper, chopped
1 tomato, chopped
1 yellow onion, chopped
3 garlic cloves, minced
1 chili pepper, chopped
1 pound beef brisket, cubed
1 potato, cubed
A pinch of black pepper
Directions:
Put the water and the stock in a pot and heat up over medium heat.
Add beans, bell pepper, tomato, onion, garlic, chili pepper and beef, stir and simmer for 1 hour and 30 minutes.
Add potato and a pinch of black pepper, stir, cook for 15 minutes more, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 221, fat 7, fiber 8, carbs 18, protein 8
Beef Lunch Bowls
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
8 ounces beef sirloin steak, trimmed, fat removed and cut into cubes
½ cup red onion, chopped
¼ cup tomatoes, chopped
¾ cup fat-free cheddar, grated
2 tablespoons low-fat sour cream
7 tablespoons salsa
1 tablespoon olive oil
2 tablespoons cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the steak cubes, stir and brown them for 4 minutes on each side.
Add onion, tomatoes and cream,, toss, cover, cook for 10 minutes more, divide into bowls, sprinkle cheese, salsa and cilantro on top and serve.
Enjoy!
Nutrition: calories 251, fat 4, fiber 7, carbs 16, protein 7
Creamy Chicken Breast
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
A pinch of black pepper
2 pounds chicken breasts, skinless, boneless and cubed
4 garlic cloves, minced
2 and ½ cups low-sodium chicken stock
2 cups coconut cream
½ cup low-fat parmesan, grated
1 tablespoon basil, chopped
Directions:
Heat up a pan with the oil over medium-high heat add chicken cubes and brown them for 3 minutes on each side.
Add garlic, black pepper, stock and cream, toss, cover the pan and cook everything for 10 minutes more.
Add cheese and basil, toss, divide between plates and serve for lunch.
Enjoy!
Nutrition: calories 221, fat 6, fiber 9, carbs 14, protein 7
Indian Chicken Stew
Preparation time: 1 hour
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound chicken breasts, skinless, boneless and cubed
1 tablespoon garam masala
1 cup fat-free yogurt
1 tablespoon lemon juice
A pinch of black pepper
¼ teaspoon ginger, ground
15 ounces tomato sauce, no-salt-added
5 garlic cloves, minced
½ teaspoon sweet paprika
Directions:
In a bowl, mix the chicken with garam masala, yogurt, lemon juice, black pepper and ginger, toss well, cover and leave
in the fridge for 1 hour.
Heat up a pan over medium heat, add chicken mix, toss and cook for 5-6 minutes.
Add tomato sauce, garlic and paprika, toss, cook for 15 minutes, divide between plates and serve for lunch.
Enjoy!
Nutrition: calories 221, fat 6, fiber 9, carbs 14, protein 16
Chicken, Bamboo And Chestnuts Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound chicken thighs, boneless, skinless and cut into medium chunks
1 cup low-sodium chicken stock
1 tablespoon olive oil
2 tablespoons coconut aminos
1-inch ginger, grated
1 carrot, sliced
2 garlic cloves, minced
8 ounces canned bamboo shoots, no-salt-added and drained
8 ounces water chestnuts
Directions:
Heat up a pan with the oil over medium-high heat, add chicken, stir and brown for 4 minutes on each side
Add the stock, aminos, ginger, carrot, garlic, bamboo and chestnuts, toss, cover the pan and cook everything over medium heat for 12 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 281, fat 7, fiber 9, carbs 14, protein 14
Chuck Roast And Veggies
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 6
Ingredients:
4 pounds lean chuck roast, fat removed
2 yellow onions, roughly chopped
1 cup low-sodium beef stock
1 tablespoon thyme, chopped
2 celery sticks, chopped
2 carrots, sliced
3 garlic cloves, minced
A pinch of black pepper
Directions:
In a roasting pan, combine the roast with the onions, stock, thyme, celery, carrots, garlic and a pinch of pepper, introduce in the oven and roast at 400 degrees F for 1 hour and 30 minutes.
Slice the roast, divide it and the veggies from the pot between plates and serve for lunch.
Enjoy!
Nutrition: calories 321, fat 7, fiber 11, carbs 14, protein 11
Salsa Chicken
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 cup mild salsa, no-salt-added
½ teaspoon cumin, ground
Black pepper to the taste
1 tablespoon chipotle paste
1 pound chicken thighs, skinless and boneless
2 cups corn
Juice of 1 lime
½ tablespoon olive oil
2 tablespoons cilantro, chopped
1 cup cherry tomatoes, halved
1 small avocado, pitted, peeled and cubed
Directions:
In a pot, combine the salsa with the cumin, black pepper, chipotle paste, chicken thighs and corn, toss, bring to a simmer and cook over medium heat for 25 minutes.
Add lime juice, oil, cherry tomatoes and avocado, toss, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 269, fat 6, fiber 9, carbs 18, protein 7
Rice With Chicken
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
½ cup coconut aminos
1/3 cup rice wine vinegar
2 tablespoons olive oil
1 chicken breast, skinless, boneless and cubed
½ cup red bell pepper, chopped
A pinch of black pepper
2 garlic cloves, minced
½ teaspoon ginger, grated
½ cup carrots, grated
1 cup white rice
2 cups water
Directions:
Heat up a pan with the oil over medium-high heat, add the chicken, stir and brown for 4 minutes on each side.
Add aminos, vinegar, bell pepper, black pepper, garlic, ginger, carrots, rice and stock, stock, cover the pan and cook over medium heat for 20 minutes.
Divide everything into bowls and serve for lunch.
Enjoy!
Nutrition: calories 221, fat 12, fiber 6, carbs 14, protein 14
Tomato Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 garlic cloves, minced
1 yellow onion, chopped
3 carrots, chopped
15 ounces tomato sauce, no-salt-added
1 tablespoon olive oil
15 ounces roasted tomatoes, no-salt-added
1 cup low-sodium veggie stock
1 tablespoon tomato paste, no-salt-added
1 tablespoon basil, dried
¼ teaspoon oregano, dried
3 ounces coconut cream
A pinch of black pepper
Directions:
Heat up a pot with the oil over medium heat, add garlic and onion, stir and cook for 5 minutes.
Add carrots, tomato sauce, tomatoes, stock, tomato paste, basil, oregano and black pepper, stir, bring to a simmer, cook for 15 minutes, add cream, blend the soup using an immersion blender, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 261, fat 6, fiber 9, carbs 15, protein 7
Easy Pork Chops
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 pork chops, boneless
1 tablespoon olive oil
1 cup chicken stock, low-sodium
A pinch of black pepper
1 teaspoon sweet paprika
Directions:
Heat up a pan with the oil over medium-high heat, add pork chops, brown them for 5 minutes on each side, add paprika, black pepper and stock, toss, cook for 15 minutes more, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 272, fat 4, fiber 8, carbs 14, protein 17
Cod Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 yellow onion, chopped
12 cups low-sodium fish stock
1 pound carrots, sliced
1 tablespoon olive oil
Black pepper to the taste
2 tablespoons ginger, minced
1 cup water
1 pound cod, skinless, boneless and cut into medium chunks
Directions:
Heat up a pot with the oil over medium-high heat, add onion, stir and cook for 4 minutes.
Add water, stock, ginger and carrots, stir and cook for 10 minutes more.
Blend soup using an immersion blender, add the fish and pepper, stir, cook for 10 minutes more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 261, fat 6, fiber 2, carbs 11, protein 9
Easy Beef Stew
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 6
Ingredients:
2 and ½ pounds beef brisket, fat removed
2 bay leaves
4 cups low-sodium beef stock
4 carrots, chopped
3 garlic cloves, chopped
1 green cabbage head, shredded
Black pepper to the taste
Directions:
Put the beef brisket in a pot, add stock, pepper, garlic and bay leaves, bring to a simmer over medium heat and cook for 1 hour.
Add carrots and cabbage, stir, cook for 30 minutes more, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 271, fat 8, fiber 3, carbs 16, protein 9
Sweet Potato Soup
Preparation time: 10 minutes
Servings: 6
Ingredients:
4 big sweet potatoes
28 ounces veggie stock
A pinch of black pepper
¼ teaspoon nutmeg, ground
1/3 cup low-sodium heavy cream
Directions:
Arrange the sweet potatoes on a lined baking sheet, bake them at 350 degrees F for 1 hour and 30 minutes, cool them down, peel, roughly chop them and put them in a pot.
Add stock, nutmeg, cream and pepper, pulse really well using an immersion blender, heat the soup over medium heat, cook for 10 minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 235, fat 4, fiber 5, carbs 16, protein 8
Sweet Potatoes And Zucchini Soup