[2018] Dash Diet Cookbook
Page 16
1 pound chicken breast, skinless and boneless
½ teaspoon oregano, dried
A pinch of black pepper
¼ cup low-sodium veggie stock
2 cups cherry tomatoes, halved
4 green onions, chopped
1 tablespoon Cajun seasoning
3 garlic cloves, minced
½ teaspoon sweet paprika
2/3 cup coconut cream
2 tablespoons lemon juice
Directions:
Heat up a pan with the oil over medium-high heat, add chicken and a pinch of black pepper and cook for 5 minutes on each side.
Add oregano, stock, green onions, Cajun seasoning, garlic, paprika, cream and lemon juice, toss, cook for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 233, fat 4, fiber 6, carbs 15, protein 20
Chicken And Veggies
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
4 chicken breasts, skinless, boneless and cubed
2 tablespoons olive oil
½ teaspoon Italian seasoning
A pinch of black pepper
½ cup yellow onion, chopped
14 ounces canned tomatoes, no-salt-added, drained and chopped
16 ounces cauliflower florets
Directions:
Heat up a pan with the oil over medium-high heat, add chicken, black pepper, onion and Italian seasoning, toss and cook for 5 minutes.
Add tomatoes and cauliflower, toss, cover the pan and cook over medium heat for 20 minutes.
Toss again, divide everything between plates and serve.
Enjoy!
Nutrition: calories 310, fat 6, fiber 4, carbs 14, protein 20
Chicken And Broccoli
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
4 chicken breasts, skinless and boneless
1 cup red onions, chopped
2 garlic cloves, minced
1 tablespoon oregano, chopped
2 cups broccoli florets
½ cup coconut cream
Directions:
Heat up a pan with the oil over medium-high heat, add chicken breasts and cook for 5 minutes on each side.
Add onions and garlic, stir and cook for 5 minutes more.
Add oregano, broccoli and cream, toss everything, cook for 10 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 287, fat 10, fiber 2, carbs 14, protein 19
Artichoke And Spinach Chicken
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
10 ounces baby spinach
14 ounces artichoke hearts, chopped
4 chicken breasts, boneless and skinless
28 ounces tomato sauce, no-salt-added
½ teaspoon red pepper flakes, crushed
Directions:
Heat up a pan with the oil over medium-high heat, add chicken and red pepper flakes and cook for 5 minutes on each side.
Add spinach, artichokes and tomato sauce, toss, cook for 10 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 212, fat 3, fiber 7, carbs 16, protein 20
Pumpkin And Black Beans Chicken
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 pound chicken breasts, skinless and boneless
2 cups water
1 tablespoon olive oil
1 cup coconut milk
½ cup pumpkin flesh
15 ounces canned black beans, no-salt-added, drained and rinsed
1 tablespoon cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the chicken and cook for 5 minutes.
Add the water, milk, pumpkin and black beans, toss, cover the pan, reduce heat to medium and cook for 20 minutes.
Add cilantro, toss, divide between plates and serve.
Enjoy!
Nutrition: calories 254, fat 6, fiber 4, carbs 16, protein 22
Chutney Chicken Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 chicken breast halves, skinless and boneless
2 tablespoons lime juice
2 tablespoons olive oil
4 tablespoons mango chutney
½ teaspoon ginger, grated
1 avocado, peeled, pitted and chopped
8 cups micro greens
A pinch of black pepper
Directions:
In a bowl, mix chicken breasts with oil with chutney, lime juice and ginger and toss to coat.
Heat up your kitchen grill over medium-high heat, add chicken, cook for 5 minutes on each side, cut into thin strips and put in a salad bowl.
Add avocado, black pepper and greens, drizzle the chutney dressing, toss to coat and serve.
Enjoy!
Nutrition: calories 210, fat 3, fiber 4, carbs 12, protein 9
Chicken And Sweet Potato Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 chicken breasts, skinless, boneless and cubed
1 yellow onion, chopped
2 tablespoons olive oil
1 garlic clove, minced
4 sweet potatoes, cubed
2 carrots, chopped
½ teaspoon ginger, grated
½ teaspoon cumin, ground
A pinch of black pepper
20 ounces low-sodium veggie stock
Directions:
Heat up a pot with the oil over medium-high heat, add onion and garlic, stir and cook for 5 minutes.
Add carrots and potatoes, stir and cook for 5 minutes.
Add ginger, cumin, stock, pepper and chicken, stir, bring to a boil, reduce heat to medium, simmer for 10 minutes, ladle into soup bowls and serve.
Enjoy!
Nutrition: calories 209, fat 5, fiber 5, carbs 13, protein 9
Chicken And Dill Soup
Preparation time: 10 minutes
Cooking time:: 1 hour and 20 minutes
Servings: 6
Ingredients:
1 whole chicken
1 pound carrots, sliced
6 cups low-sodium veggie stock
1 cup yellow onion, chopped
A pinch of salt and black pepper
2 teaspoons dill, chopped
½ cup red onion, chopped
Directions:
Put chicken in a pot, add water to cover, bring to a boil over medium heat, cook for 1 hour, transfer to a cutting board, discard bones, shred the meat, strain the soup, return it to the pot, heat it up over medium heat and add the chicken.
Also add the carrots, yellow onion, red onion, a pinch of salt, black pepper and the dill, cook for 15 minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 202, fat 6, fiber 4, carbs 8, protein 12
Cilantro Serrano Chicken Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
4 chicken thighs, skin and bone in
1 cup cilantro, chopped
2 small Serrano peppers, chopped
4 and ¼ cups low-sodium veggie stock
2 whole garlic cloves+ 2 garlic cloves, minced
2 tablespoons olive oil
½ red bell pepper chopped
½ yellow onion, chopped
A pinch of salt and black pepper
Directions:
Put ci
lantro in your food processor, add Serrano peppers, 2 whole garlic cloves and ¼ cup stock, blend very well and transfer to a bowl.
Heat up a pot with the olive oil over medium-high heat, add chicken thighs, cook for 5 minutes on each side and transfer to a bowl.
Return pot to medium heat, add onion, stir and cook for 5 minutes.
Add bell pepper, salt, pepper, minced garlic, cilantro paste, chicken and the rest of the stock, toss, bring to a simmer over medium heat, cook for 40 minutes, ladle into bowls and serve
Enjoy!
Nutrition: calories 291, fat 5, fiber 8, carbs 10, protein 12
Leek And Chicken Soup
Preparation time: 15 minutes
Cooking time:: 1 hour and 20 minutes
Yield: 4
Ingredients:
1 whole chicken, cut into medium pieces
A pinch of salt and black pepper
12 cups low-sodium veggie stock
3 leek, roughly chopped
3 tablespoons olive oil
2 cups yellow onion, chopped
½ cup lemon juice
Directions:
Put chicken in a pot, add the stock, a pinch of salt and black pepper, stir, bring to a boil over medium heat and skim foam.
Add leeks, toss and simmer for 1 hour.
Heat up a pan with the oil over medium heat, add onion, stir and cook for 5 minutes.
Add this to the pot, also add the lemon juice, toss, cook for 20 minutes more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 199, fat 3, fiber 5, carbs 6, protein 11
Collard Greens And Chicken Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
4 cups low-sodium chicken stock
1 garlic clove, minced
1 yellow onion, chopped
8 ounces chicken breast skinless, boneless and chopped
2 cups collard greens, chopped
A pinch of salt and black pepper
2 tablespoons ginger, grated
Directions:
Put the stock in a pot, add garlic, chicken and onion, stir, bring to a boil over medium heat and simmer for 20 minutes.
Add collard greens, salt, pepper and ginger, stir and cook for 10 more minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 199, fat 5, fiber 5, carbs 8, protein 12
Chicken, Scallions And Avocado Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 cups chicken breast, skinless, boneless, cooked and shredded
2 avocados, peeled, pitted and chopped
5 cups low-sodium veggie stock
1 and ½ cups scallions, chopped
2 garlic cloves, minced
½ cup cilantro, chopped
A pinch of salt and black pepper
2 teaspoons olive oil
Directions:
Heat up a pot with the oil over medium heat, add 1 cup scallions and garlic, stir and cook for 5 minutes.
Add stock, salt and pepper, bring to a boil, reduce heat to low, cover and simmer for 20 minutes.
Divide chicken, the rest of the scallions and avocado in bowls, add soup, top with chopped cilantro and serve.
Enjoy!
Nutrition: calories 205, fat 5, fiber 6, carbs 14, protein 8
Coconut Chicken And Mushrooms
Preparation time: 10 minutes
Cooking time: 52 minutes
Servings: 8
Ingredients:
3 tablespoons olive oil
8 chicken thighs
A pinch of salt and black pepper
3 garlic cloves, minced
8 ounces mushrooms, halved
1 cup coconut cream
½ teaspoon basil, dried
½ teaspoon oregano, dried
1 tablespoon mustard
Directions:
Heat up a pot with 2 tablespoons oil over medium-high heat, add chicken, salt and pepper, brown for 3 minutes on each side and transfer to a plate.
Heat up the same pot with the rest of the oil over medium heat, add mushroom and garlic, stir and cook for 6 minutes.
Add salt, pepper, oregano, basil and chicken, stir and bake in the oven at 400 degrees F for 30 minutes.
Add cream and mustard, stir, simmer for 10 minutes more, divide everything between plates and serve.
Enjoy!
Nutrition: calories 269, fat 5, fiber 6, carbs 13, protein 12
Chicken Chili
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
1 cup coconut flour
8 lemon tea bags
A pinch of salt and black pepper
4 pounds chicken breast, skinless, boneless and cubed
4 ounces olive oil
4 ounces celery, chopped
3 garlic cloves, minced
2 yellow onion, chopped
2 red bell pepper, chopped
7 ounces poblano pepper, chopped
1-quart low-sodium stock veggie stock
1 teaspoon chili powder
¼ cup cilantro, chopped
Directions:
Dredge the chicken pieces in coconut flour.
Heat up a pot with the oil over medium-high heat, add chicken, cook for 5 minutes on each side and transfer to a bowl.
Heat up the pot again over medium-high heat, add onion, celery, garlic, bell pepper and poblano pepper, stir and cook for 2 minutes.
Add stock, chili powder, salt, pepper, chicken and tea bags, stir, bring to a simmer, reduce heat to medium-low, cover and cook for 1 hour.
Discard tea bags, add cilantro, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 205, fat 8, fiber 3, carbs 12, protein 6
Chicken, Spinach And Asparagus Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 chicken breasts, cooked, skinless, boneless and shredded
1 tablespoon olive oil
A pinch of salt and black pepper
1 yellow onion, finely chopped
2 carrots, chopped
3 garlic cloves, minced
4 cups spinach
12 asparagus spears, chopped
6 cups low-sodium veggie stock
Zest of ½ lime, grated
1 handful cilantro, chopped
Directions:
Heat up a pot with the oil over medium heat, add onions, stir and cook for 5 minutes.
Add carrots, garlic and asparagus, stir and cook for 5 minutes.
Add spinach, salt, pepper, stock and chicken, stir and cook for 20 minutes.
Add lime zest and cilantro, stir soup again, ladle into bowls and serve..
Enjoy!
Nutrition: calories 245, fat 2, fiber 3, carbs 5, protein 6
Chicken And Broccoli Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
3 medium chicken breasts, skinless, boneless and cut into thin strips
12 ounces broccoli florets, roughly chopped
5 tablespoon olive oil
A pinch of salt and black pepper
2 tablespoon vinegar
1 and ½ cups peaches, pitted and sliced
1 tablespoon chives, chopped
2 bacon slices, cooked and crumbled
Directions:
In a salad bowl, mix 4 tablespoon oil with vinegar, salt, pepper, broccoli and peaches and toss.
Heat up a pan with the rest of the oil over medium-high heat, add chicken, season with salt and pepper, cook for 5 minutes on each side, transfer to the salad bowl, add bacon and chives, toss and serve.
Enjoy!
Nutrition: calories 210, fat 12, fiber 3, carbs 10, protein 23
Pineapple Chicken Stew
Preparation time: 10 minutes
Cooking time: 1 hour and 5 minutes
Servings: 6
Ingredients:
1 and ½ pounds chicken thighs, boneless and skinless
¼ cup olive oil
1 yellow onion, chopped
A pinch of salt and black pepper
1 red bell pepper, chopped
1 carrot, chopped
1 teaspoon thyme, dried
1 cup pineapple, peeled and chopped
6 garlic cloves, minced
1 jalapeno pepper, chopped
4 cups veggie stock
3 tablespoons capers
1 tablespoon cilantro, chopped
14 ounces canned tomatoes in juice, low-sodium and chopped
Juice of 1 lime
Directions:
Heat up a pot with the oil over medium-high heat, add chicken, salt and pepper, stir, cook for 15 minutes, shred, transfer to a plate and leave aside.