[2018] Dash Diet Cookbook
Page 18
Add water to cover, bring to a boil over medium, cook for 30 minutes, drain, discard bones and shred meat.
Heat up a pan with the oil over medium-high heat, add onions, stir and cook for 1 minute.
Add shredded meat and kale, toss, cook for 5 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 213, fat 3, fiber 7, carbs 14, protein 16
Rosemary Roasted Chicken
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 8
Ingredients:
1 chicken
1 garlic clove, minced
1 tablespoon rosemary, chopped
1 tablespoon olive oil
Black pepper to the taste
8 rosemary springs
Directions:
In a bowl, mix garlic with rosemary, rub the chicken with black pepper, the oil and rosemary mix, place it in a roasting pan, introduce in the oven at 350 degrees F and roast for 1 hour and 20 minutes.
Carve chicken, divide between plates and serve with a side dish.
Enjoy!
Nutrition: calories 325, fat 5, fiber 1, carbs 15, protein 14
Chicken, Scallions And Carrot Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
4 cups chicken, cooked, boneless, skinless and shredded
¼ cup olive oil
1/3 cup balsamic vinegar
1 small red cabbage head, shredded
1 cup carrot, grated
6 scallions, sliced
Black pepper to the taste
Directions:
In a bowl, mix olive oil with vinegar and whisk.
In a salad bowl, mix chicken with scallions, cabbage, black pepper and carrot.
Add the vinegar and oil mix, toss and serve.
Enjoy!
Nutrition: calories 170, fat 2, fiber 2, carbs 12, protein 6
Chicken Sandwich
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
4 chicken breasts
½ teaspoon Italian seasoning
1 eggplant, thinly sliced
Black pepper to the taste
A drizzle of olive oil
½ cup low sodium tomato sauce
16 basil leaves, torn
8 ounces low-fat mozzarella cheese, shredded
8 whole wheat bread slices
Directions:
Grease the chicken with a drizzle of oil, season with black pepper to the taste and sprinkle Italian seasoning.
Heat up a grill over medium-high heat, add chicken, cook for 5 minutes on each side, take off heat and leave aside for now.
Season eggplant slices with black pepper to the taste, arrange them on heated grill and cook them for 3 minutes on each side.
Arrange 2 bread slices on a working surface, place 1-ounce mozzarella cheese on each bread slice, add 2 eggplant slices on one slice, 1 grilled chicken piece, 2 tablespoons tomato sauce, 4 basil leaves and top with the other bread slice.
Repeat this with the rest of the bread slices and the rest of the ingredients, divide them between plates and serve.
Enjoy!
Nutrition: calories 200, fat 2, fiber 6, carbs 14, protein 12
Chicken Tortillas
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 whole wheat tortillas, heated up
1/3 cup fat-free yogurt
6 ounces chicken breasts, skinless, boneless, cooked and cut into strips
2 tomatoes, chopped
Black pepper to the taste
Directions:
Heat up a pan over medium heat, add one tortilla at the time, heat up and arrange them on a working surface.
Spread yogurt on each tortilla, add chicken and tomatoes, roll, divide between plates and serve.
Enjoy!
Nutrition: calories 190, fat 2, fiber 2, carbs 12, protein 6
Chicken Cream
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 chicken breasts, skinless, boneless and cut into strips
1 yellow onion, chopped
2 tablespoons olive oil
1 garlic clove, chopped
12 ounces zucchini, cubed
2 carrots, chopped
Black pepper to the taste
14 ounces coconut milk
17 ounces low sodium chicken stock
Directions:
Heat up a pot with the oil over medium-high heat, add garlic and onion, stir and cook for 5 minutes.
Add carrots, chicken, zucchini, black pepper and chicken stock, stir, bring to a boil, reduce heat to medium and simmer for 15 minutes.
Add the milk, transfer soup to your blender, pulse, ladle into soup bowls and serve.
Enjoy!
Nutrition: calories 210, fat 7, fiber 4, carbs 15, protein 12
Italian Chicken Wings
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Servings: 4
Ingredients:
2 pounds chicken wings
1 tablespoon Italian seasoning
Black pepper to the taste
2 tablespoons olive oil
1 and ¼ cups balsamic vinegar
3 garlic cloves, minced
Directions:
In a baking dish, mix chicken wings with Italian seasoning, garlic, vinegar, salt, pepper and the olive oil, toss to coat, introduce in the oven at 425 degrees F and bake for 1 hour and 15 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 280, fat 7, fiber 3, carbs 12, protein 14
Salsa Chicken
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
1 pound chicken breast, boneless and skinless
16 ounces canned Salsa Verde
Black pepper to the taste
1 tablespoon olive oil
1 and ½ cups fat-free cheddar cheese, shredded
¼ cup parsley, chopped
Juice of 1 lime
Directions:
Spread salsa in a baking dish, add chicken on top, add oil, black pepper, lime juice, sprinkle cheese on top, introduce in the oven at 400 degrees F and bake for 1 hour.
Sprinkle cilantro on top, divide everything between plates and serve.
Enjoy!
Nutrition: calories 250, fat 1, fiber 4, carbs 14, protein 12
Hot Chicken Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ cups chicken breasts, skinless, boneless and cut into strips
A drizzle of olive oil
½ cup hot sauce
2 green onions, chopped
1 teaspoon garlic powder
1 cup coconut milk
Black pepper to the taste
Directions:
Heat up a pan with the oil over medium-high heat, add chicken, cook for 4 minutes on each side, add hot sauce, green onions, garlic powder, coconut milk and black pepper, toss, cook for 2 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 11, fiber 6, carbs 14, protein 11
Chicken And Shrimp Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
5 tablespoons curry paste
1 tablespoon olive oil
1 big chicken breast, skinless, boneless and cut into thin strips
4 tablespoons coconut aminos
4 cu
ps chicken stock
Juice of 1 lime
1 pound shrimp, peeled and deveined
½ cup coconut cream
1 zucchini, chopped
1 carrot, chopped
1 tablespoon cilantro, chopped
Directions:
Heat up a pot with the oil over medium heat, add curry paste and the chicken, stir and cook for 5 minutes.
Add stock, aminos, lime juice, cream, zucchini and carrot, stir and cook for 10 minutes.
Add shrimp and cilantro, toss, cook for 5 minutes more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 170, fat 3, fiber 2, carbs 12, protein 8
Chicken And Olives Stew
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 4
Ingredients:
2 pounds chicken pieces
30 ounces canned tomatoes, no-salt-added, chopped
30 black olives, pitted and chopped
2 cups chicken stock
2 tablespoons parsley, chopped
2 tablespoons basil, chopped
2 tablespoons olive oil
A pinch of sea salt and black pepper
Directions:
Heat up a pot with the oil over medium-high heat, add chicken pieces, season with a pinch of salt and black pepper and brown them for 2 minutes on each side.
Add stock, tomatoes, olives, basil and parsley, stir, cover, introduce in the oven at 325 degrees F, bake for 2 hours, divide into bowls and serve.
Enjoy!
Nutrition: calories 260, fat 10, fiber 4, carbs 12, protein 24
Cashew Chicken Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
4 chicken thighs
1 yellow onion, chopped
½ tablespoon olive oil
Black pepper to the taste
1 tablespoon ginger, grated
1 tablespoon garlic, minced
½ teaspoon sweet paprika
½ teaspoon chili powder
1 and ½ cups tomatoes, chopped
2 and ½ tablespoons cashew butter
¼ cup water
1 tablespoon parsley, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add chicken pieces, season with black pepper to the taste, stir, brown for 4 minutes on each side and transfer them to a bowl.
Heat up the same pan over medium heat, add ginger and onion, stir and cook for 6 minutes.
Add garlic, paprika, chili powder, water, tomatoes and return the chicken pieces, stir, cover, bring to a boil and simmer for 30 minutes.
Add cashew butter and parsley, stir, cook for 2 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 252, fat 4, fiber 2, carbs 12, protein 8
Apple Chicken Stew
Preparation time: 10 minutes
Cooking time: 1 hour and 5 minutes
Servings: 6
Ingredients:
1 lemongrass stalk, chopped
2 pounds chicken breasts, skinless, boneless and cubed
1 and ½ teaspoons curry powder
2 and ½ tablespoons ginger, grated
2 tablespoons unsweetened apple juice
1 tablespoon olive oil
1 yellow onion, chopped
2 cups tomatoes, chopped
3 cups water
1 pound carrots, chopped
¼ cup cilantro, chopped
Black pepper to the taste
Directions:
In a bowl, mix apple juice with lemongrass, curry powder, ginger and chicken and toss to coat.
Heat up a pot with the oil over medium-high heat, add chicken stir, brown for 4 minutes on each side and transfer to a bowl.
Heat up the same pot over medium heat, add onion, stir and cook for 1 minute.
Return the chicken, also add the apple juice marinade, tomatoes, water, carrots and black pepper, toss, bring to a simmer and cook for 50 minutes.
Add cilantro, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 320, fat 4, fiber 3, carbs 12, protein 15
Chicken Breasts And Tomato Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 teaspoons chili powder
1 cup tomatoes, crushed
4 chicken breast halves, skinless and boneless
2 teaspoons onion powder
2 tablespoons coconut aminos
1 jalapeno pepper, chopped
Black pepper to the taste
1 tablespoons hot pepper
2 tablespoons lime juice
Directions:
In a bowl, mix tomatoes with hot pepper, aminos, chili powder, onion powder, black pepper, jalapeno, lime juice and the chicken and toss well.
Transfer this to a baking dish, introduce in the oven and bake at 400 degrees F for 30 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 230, fat 8, fiber 7, carbs 13, protein 14
Chicken And Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 pound chicken meat, ground
1 apple, cored, peeled and chopped
1 yellow onion, chopped
3 cups Brussels sprouts, shredded
Black pepper to the taste
1 tablespoon olive oil
Directions:
Heat up a pan with the oil over medium-high heat, add chicken, stir and brown for 5 minutes.
Add Brussels sprouts, onion, black pepper and apple, stir, cook for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 8, fiber 8, carbs 13, protein 9
Almond Chicken Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 mushrooms, chopped
2 tablespoons almonds, chopped
2 tablespoons olive oil
4 ounces chicken meat, ground
½ teaspoon chili flakes
Black pepper to the taste
1 tablespoon capers
¼ cup kalamata olives, pitted
1 tablespoon almond butter
Directions:
Heat up a pan with the oil over medium-high heat, add mushrooms, stir and cook for 3 minutes.
Add almonds, chicken, chili flakes, black pepper, capers, olives and almond butter, stir and cook for 12 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 220, fat 2, fiber 5, carbs 13, protein 15
Chili Chicken And Basil
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
6 garlic cloves, minced
2 red chilies, chopped
1 tablespoon olive oil
1 yellow onion, chopped
1 pound chicken breasts, skinless, boneless and cut into strips
Black pepper to the taste
3 cups basil, chopped
½ cup low-sodium chicken stock
2 cups carrot, grated
4 tablespoons lime juice
Directions:
Heat up a pan with the oil over medium heat, add onions, stir and cook for 4 minutes.
Add garlic, black pepper, chili peppers and chicken, stir and cook for 7 minutes more.
Add stock, lime juice and basil, stir, cook for 4 more minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 240, fat 3, fiber 5, carbs 12, protein 17
Smoked Chicken And Apple Mix
Preparation time: 10 minutes
> Cooking time: 0 minutes
Servings: 6
Ingredients:
1 celery rib, chopped
1 carrot, shredded
½ small green cabbage head, shredded
½ cup avocado mayonnaise
1 red apple, cored and chopped
½ cup smoked chicken breast, skinless, boneless, cooked and shredded
1 teaspoon parsley, chopped
Directions:
In a bowl, mix chicken with celery, carrot, cabbage, apple, mayo and parsley, toss and serve cold.
Enjoy!
Nutrition: calories 280, fat 7, fiber 2, carbs 10, protein 13
Chicken And Grapes Salad
Preparation time: 10 minutes