[2018] Dash Diet Cookbook
Page 19
Cooking time: 0 minutes
Servings: 6
Ingredients:
20 ounces chicken meat, already cooked and chopped
½ cup pecans, chopped
1 cup green grapes, seedless and cut into halves
1 cup celery, chopped
A drizzle of olive oil
1 teaspoon lemon juice
1 cup fat-free yogurt
Directions:
In a bowl, combine the chicken with the pecans, grapes, celery, oil, lemon juice and yogurt, toss well and serve cold.
Enjoy!
Nutrition: calories 250, fat 3, fiber 6, carbs 2, protein 9, protein 12
French Lentils And Chicken Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 8
Ingredients:
2 tablespoons olive oil
2 celery stalks, chopped
2 carrots, chopped
1 yellow onion, chopped
2 tablespoons no-salt-added tomato paste
2 garlic cloves, chopped
4 cups chicken stock
2 cups French lentils
1 pound chicken thighs, skinless and boneless
Black pepper to the taste
Directions:
Heat up a pot with the oil over medium-high heat, add onion, celery, carrots and the garlic, stir and sauté for 10 minutes.
Add tomato paste, the chicken, lentils, stock and black pepper, toss, bring to a simmer, reduce heat to medium and cook for 1 hour.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 261, fat 7, fiber 2, carbs 14, protein 17
Chicken And Barley Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
4 chicken things, bone-in and skin-on
1 tablespoon olive oil
Black pepper to the taste
2 celery stalks, chopped
2 carrots, chopped
1 yellow onion, chopped
4 cups chicken stock
½ cup parsley, chopped
½ cup barley
1 teaspoon lemon zest, grated
Directions:
Heat up a pot with the oil over medium-high heat, add chicken, season with black pepper, brown for 8 minutes and transfer to a plate.
Return pot to medium heat, add onion, celery, carrots, stock, barley and return the chicken, stir, bring to a boil, cover, reduce heat to medium, simmer for 50 minutes, add parsley and lemon zest, toss, ladle into bowls and serve.
Enjoy!
Nutrition: calories 213, fat 2, fiber 2, carbs 7, protein 14
Chicken And Radish Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
4 chicken things, bone-in
Black pepper to the taste
1 tablespoon olive oil
1 cup low-sodium chicken stock
10 radishes, halved
2 tablespoon chives, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add chicken, season with black pepper and brown for 6 minutes on each side.
Add stock and radishes, reduce heat to medium and simmer for 20 minutes.
Add the chives, toss, divide between plates and serve.
Enjoy!
Nutrition: calories 247, fat 10, fiber 3, carbs 12, protein 22
Dash Diet Meat Recipes
Caraway Pork Mix
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
2 pounds pork meat, boneless and cubed
2 yellow onions, chopped
1 tablespoon olive oil
1 garlic clove, minced
3 cups low-sodium chicken stock
2 tablespoons sweet paprika
1 teaspoon caraway seeds
Black pepper to the taste
2 tablespoons parsley, chopped
Directions:
Heat up a pot with the oil over medium heat, add pork and brown it for 10 minutes.
Add onions, garlic, stock, caraway seeds, paprika and pepper, bring to a boil, reduce temperature, cover and cook for 30 minutes.
Add parsley, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 310, fat 4, fiber 4, carbs 13, protein 15
Mustard Pork Chops
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 pork chops
¼ cup olive oil
2 yellow onions, sliced
2 garlic cloves, minced
2 teaspoons mustard
1 teaspoon sweet paprika
Black pepper to the taste
½ teaspoon oregano, dried
Directions:
In a small bowl, mix oil with garlic, mustard, paprika, black pepper, and oregano and whisk well.
Add the pork chops, toss well and leave aside to 10 minutes.
Place the meat on the preheated grill over medium-high heat and cook for 10 minutes on each side.
Divide pork chops between plates and serve with a side salad.
Enjoy!
Nutrition: calories 314, fat 4, fiber 4, carbs 7, protein 17
Pork And Lentils Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 5 minutes
Servings: 6
Ingredients:
1 small yellow onion, chopped
1 tablespoon olive oil
1 and ½ teaspoons basil, chopped
1 and ½ teaspoons ginger, grated
3 garlic cloves, chopped
Black pepper to the taste
1 carrot, chopped
1 pound pork chops, boneless and cubed
3 ounces brown lentils, rinsed
3 cups low sodium chicken stock
2 tablespoons tomato paste
2 tablespoons lime juice
Directions:
Heat up a pot with the oil over medium heat, add garlic, onion, basil, ginger, carrots and black pepper, stir and cook for 10 minutes.
Add the pork and brown for 5 minutes more.
Add lentils, tomato paste and stock, bring to a boil, cover pot and simmer for 50 minutes.
Add lime juice, toss, ladle into bowls and serve.
Enjoy!
Nutrition: calories 273, fat 4, fiber 6, carbs 12, protein 16
Pork And Veggies Stew
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 4
Ingredients:
½ cup low-sodium chicken stock
1 tablespoon ginger, grated
1 teaspoon coriander, ground
2 teaspoons cumin, ground
Black pepper to the taste
2 and ½ pounds pork butt, cubed
28 ounces canned tomatoes, no-salt-added, drained and chopped
4 ounces carrots, chopped
1 red onion, cut into wedges
4 garlic cloves, minced
15 ounces canned chickpeas, no-salt-added, drained and rinsed
1 tablespoon cilantro, chopped
Directions:
Heat up a pot over medium heat, add pork cubes and brown them to 5 minutes.
Add ginger, coriander, cumin, black pepper, onion, carrots and garlic, stir and cook for 5 minutes more.
Add the stock, the tomatoes and the chickpeas, toss, bring to a simmer, cover the pot and cook for 1 hour.
Add cilantro, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 256, fat 6, fiber 8, carbs 12, protein 24
Pork And Snow Peas Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 red chili, chopped
2 tablespoons balsamic vinegar
1/3 cup coconut aminos
1 tablespoon lime juice
1 teaspoon olive oil
4 ounces mixed salad greens
4 ounces snow peas, blanched
1 red bell pepper, sliced
4 ounces pork, cooked and cut into thin strips
Directions:
In a salad bowl, mix greens with peas, bell pepper and pork..
Add the chili, vinegar, aminos, lime juice and oil, toss well and serve.
Enjoy!
Nutrition: calories 235, fat 4, fiber 4, carbs 12, protein 17
Pork And Beans Stew
Preparation time: 20 minutes
Cooking time: 1 hour and 10 minutes
Servings: 4
Ingredients:
2 pounds pork butt, trimmed and cubed
1 and ½ tablespoons olive oil
2 eggplants, chopped
1 yellow onion, chopped
1 red bell pepper, chopped
3 garlic cloves, minced
1 tablespoon thyme, dried
2 teaspoons sage, dried
4 ounces canned white beans, no-salt-added, drained and rinsed
1 cup low-sodium chicken stock
12 ounces zucchinis, chopped
2 tablespoons tomato paste
Directions:
Heat up a pot with the oil over medium-high heat, add pork and brown for 5 minutes.
Add the onion, garlic, thyme, sage, bell pepper and eggplants, toss and cook for 5 minutes more.
Add beans, stock and tomato paste, toss, bring to a simmer, cover the pot and cook for 50 minutes.
Add the zucchinis, toss, cook for 10 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 310, fat 3, fiber 5, carbs 12, protein 22
Herbed Pork
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
2 and ½ pounds pork loin boneless, trimmed and cubed
¾ cup low-sodium chicken stock
2 tablespoons olive oil
½ tablespoon sweet paprika
2 and ¼ teaspoon sage, dried
½ tablespoon garlic powder
¼ teaspoon rosemary, dried
¼ teaspoon marjoram, dried
1 teaspoon basil, dried
1 teaspoon oregano, dried
Black pepper to the taste
Directions:
In a bowl, mix oil with stock, paprika, garlic powder, sage, rosemary, thyme, marjoram, oregano and pepper to the taste and whisk well.
Heat up a pan over medium-high heat, add the pork and brown it for 5 minutes on each side.
Add the herbed mix, toss well, cook over medium heat for 1 hour, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 310, fat 4, fiber 6, carbs 12, protein 14
Garlic Pork Shoulder
Preparation time: 10 minutes
Cooking time: 4 hours and 30 minutes
Servings: 6
Ingredients:
3 tablespoons garlic, minced
3 tablespoons olive oil
4 pounds pork shoulder
2 teaspoons sweet paprika
Black pepper to the taste
Directions:
In a bowl, mix olive oil with paprika, black pepper and oil and whisk well.
Brush pork shoulder with this mix, arrange in a baking dish and introduce in the oven at 425 degrees for 20 minutes.
Reduce heat to 325 degrees F and bake for 4 hours.
Slice the meat, divide it between plates and serve with a side salad.
Enjoy!
Nutrition: calories 321, fat 6, fiber 4, carbs 12, protein 18
Pork And Creamy Veggie Sauce
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 4
Ingredients:
2 pounds pork roast
1 cup low-sodium veggie stock
2 carrots, chopped
1 leek, chopped
1 celery stalk, chopped
1 teaspoon black peppercorns
2 yellow onions, cut into quarters
1 tablespoon chives, chopped
1 tablespoon parsley, chopped
2 cups nonfat yogurt
1 cup coconut cream
1 teaspoon mustard
Black pepper to the taste
Directions:
Put the roast in a baking dish, add carrots, leek, celery, peppercorns, onions, stock and black pepper, cover, introduce in the oven and bake at 400 degrees F for 1 hour and 10 minutes
Transfer the roast to a platter and all the veggies mix to a pan.
Heat this mix over medium heat, add yogurt, cream and mustard, toss, cook for 10 minutes, drizzle over the roast and serve.
Enjoy!
Nutrition: calories 263, fat 4, fiber 2, carbs 12, protein 22
Ground Pork Pan
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
Zest of 1 lemon, grated
Juice of 1 lemon
2 garlic cloves, minced
1 tablespoon olive oil
1 pound pork meat, ground
Black pepper to the taste
1-pint cherry tomatoes, chopped
1 small red onion, chopped
½ cup low-sodium veggie stock,
2 tablespoons low-sodium tomato paste
1 tablespoon basil, chopped
Directions:
Heat up a pan with the oil over medium heat, add garlic and onion, stir and cook for 5 minutes.
Add pork, black pepper, tomatoes, stock, lemon juice, lemon zest and tomato paste, toss and cook for 15 minutes.
Add basil, toss, divide between plates and serve.
Enjoy!
Nutrition: calories 286, fat 8, fiber 7, carbs 14, protein 17
Tarragon Pork Steak
Preparation time: 10 minutes
Cooking time: 22 minutes
Servings: 4
Ingredients:
4 medium pork steaks
Black pepper to the taste
1 tablespoon olive oil
8 cherry tomatoes, halved
A handful tarragon, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add steaks, season with black pepper, cook them for 6 minutes on each side and divide between plates.
Heat up the same pan over medium heat, add the tomatoes and the tarragon, cook for 10 minutes, divide next to the pork and serve.
Enjoy!
Nutrition: calories 263, fat 4, fiber 6, carbs 12, protein 16
Pork Meatballs
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound pork, ground
1/3 cup cilantro, chopped
1 cup red onion, chopped
4 garlic cloves, minced
1 tablespoon ginger, grated
1 Thai chili, chopped
2 tablespoons olive oil
Directions:
In a bowl, combine the meat with cilantro, onion, garlic, ginger and chili, stir well and shape medium meatballs out of this mix.
Heat up a pan with the oil over medium-high heat, add the meatballs, cook them for 5 minutes on each side, divide them between plates and serve with a side salad.
Enjoy!
Nutrition: calories 220, fat 4, fiber 2, carbs 8, protein 14
Pork With Peanuts And Scallions
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
2 tablespoons lime juice
2 tablespoons co
conut aminos
1 and ½ tablespoons brown sugar
5 garlic cloves, minced
3 tablespoons olive oil
Black pepper to the taste
1 yellow onion, cut into wedges
1 and ½ pound pork tenderloin, cubed
3 tablespoons peanuts, chopped
2 scallions, chopped
Directions:
In a bowl, mix lime juice with aminos and sugar and stir very well.
In another bowl, mix garlic with 1 and ½ teaspoon oil and some black pepper and stir.
Heat up a pan with the rest of the oil over medium-high heat, add meat, cook for 3 minutes on each side and transfer to a bowl.
Heat up the same pan over medium-high heat, add onion, stir and cook for 3 minutes.
Add the garlic mix, return the pork, also add the aminos mix, toss, cook for 6 minutes, divide between plates, sprinkle scallions and peanuts on top and serve.
Enjoy!