[2018] Dash Diet Cookbook
Page 20
Nutrition: calories 273, fat 4, fiber 5, carbs 12, protein 18
Mediterranean Lamb Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 garlic clove, minced
2 red chilies, chopped
1 cucumber, sliced
2 tablespoons balsamic vinegar
1 carrot, sliced
1 radish, sliced
½ cup mint leaves, chopped
½ cup coriander leaves, chopped
Black pepper to the taste
2 tablespoons olive oil
3 ounces bean sprouts
2 lamb fillets
Directions:
Put the chilies in a pan, add garlic and vinegar, bring to a boil, stir well and take off heat.
In a bowl, mix cucumber with radish, carrot, coriander, mint and sprouts.
Heat up your kitchen grill over medium-high heat, brush lamb fillets with the oil, season them with pepper, cook for 3 minutes on each side, slice the meat, add over the veggies, also add the vinegar mix, toss and serve.
Enjoy!
Nutrition: calories 231, fat 3, fiber 5, carbs 7, protein 17
Pork And Eggplant Mix
Preparation time: 15 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
4 eggplants, cut into halves lengthwise
4 ounces olive oil
2 yellow onions, chopped
4 ounces pork meat, ground
2 green bell peppers, chopped
1 pound tomatoes, chopped
4 tomato slices
2 tablespoons low-sodium tomato paste
½ cup parsley, chopped
4 garlic cloves, minced
½ cup hot water
Black pepper to the taste
Directions:
Heat up a pan with the olive oil over medium-high heat, add eggplant halves, cook for 5 minutes and transfer to a plate.
Heat up the same pan over medium-high heat, add onion, stir and cook for 3 minutes.
Add bell peppers, pork, tomato paste, pepper, parsley and chopped tomatoes, stir and cook for 7 minutes.
Arrange the eggplant halves in a baking tray, divide garlic in each, spoon meat filling and top with a tomato slice.
Pour the water over them, cover tray with foil, bake in the oven at 350 degrees F for 40 minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 253, fat 3, fiber 2, carbs 12, protein 14
Pork Chili
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
1 green bell pepper, chopped
1 pound pork, cubed
1 yellow onion, chopped
4 carrots, chopped
Black pepper to the taste
26 ounces canned tomatoes, no-salt-added and chopped
1 teaspoon onion powder
1 tablespoon parsley, chopped
4 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon sweet paprika
Directions:
Heat up a pot over medium-high heat, add the meat and brown for 5 minutes.
Add bell pepper, carrots, onions, tomatoes, black pepper, onion powder, chili powder, paprika and garlic powder, toss, bring to a simmer, reduce heat to medium, cover the pot and cook for 1 hour and 5 minutes.
Add parsley, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 284, fat 6, fiber 6, carbs 12, protein 24
Pork And Sweet Potatoes Chili
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 8
Ingredients:
2 pounds sweet potatoes, chopped
A drizzle of olive oil
1 yellow onion, chopped
2 pounds pork meat, ground
1 tablespoon chili powder
Black pepper to the taste
1 teaspoon cumin, ground
½ teaspoon garlic powder
½ teaspoon oregano, chopped
½ teaspoon cinnamon powder
1 cup low-sodium veggie stock
½ cup cilantro, chopped
Directions:
Heat up the a pan with the oil over medium-high heat, add sweet potatoes and onion, stir, cook for 15 minutes and transfer to a bowl.
Heat up the pan again over medium-high heat, add pork, stir and brown for 5 minutes.
Add black pepper, cumin, garlic powder, oregano, chili powder, cinnamon, stock, return potatoes and onion, stir and cook for 1 hour over medium heat.
Add the cilantro, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 320, fat 7, fiber 6, carbs 12, protein 22
Pork And Pumpkin Chili
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 6
Ingredients:
1 green bell pepper, chopped
2 cups yellow onion, chopped
1 tablespoon olive oil
6 garlic cloves, minced
28 ounces canned tomatoes, no-salt-added and chopped
1 and ½ pounds pork, ground
6 ounces low-sodium tomato paste
14 ounces pumpkin puree
1 cup low-sodium chicken stock
2 and ½ teaspoons oregano, dried
1 and ½ teaspoon cinnamon, ground
1 and ½ tablespoon chili powder
Black pepper to the taste
Directions:
Heat up a pot with the oil over medium-high heat, add bell peppers and onion, stir and cook for 7 minutes.
Add garlic and the pork, toss and cook for 10 minutes.
Add tomatoes, tomato paste, pumpkin puree, stock, oregano, cinnamon, chili powder and pepper, stir, cover, cook over medium heat for 1 hour and 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 289, fat 12, fiber 8, carbs 12, protein 20
Chinese Pork Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 6
Ingredients:
3 carrots, chopped
1 pound pork meat, cubed
1 tomato, chopped
3 mushrooms, sliced
6 star anise
4 bay leaves
5 ginger slices
2 tablespoons Sichuan peppercorns
1 an ½ tablespoons fennel powder
1 teaspoon coriander, ground
1 tablespoon cumin powder
¼ teaspoon five spice powder
Black pepper to the taste
A bunch of scallions, chopped
8 cups water
1/3 cup coconut aminos
Directions:
Put the water in a pot and heat up over medium heat.
Add carrots, pork, tomato, mushrooms, star anise, bay leaves, ginger, peppercorns, fennel, coriander, cumin, five spice, black pepper, aminos and scallions, stir, bring to a boil and cook for 1 hour and 30 minutes.
Discard star anise, ginger, bay leaves and peppercorns, ladle the soup into bowls and serve.
Enjoy!
Nutrition: calories 250, fat 2, fiber 7, carbs 14, protein 14
Ground Pork And Kale Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 pound pork, ground
3 carrots, chopped
4 potatoes, chopped
1 yellow onion, chopped
½ bunch kale, chopped
4 garlic cloves, minced
2 cups squash, cooked and pureed
2 quarts low-sodium veggie stock
Black pepper to the taste
3 teaspoons Italian seasoning
; Directions:
Heat up a pot over medium-high heat, add pork, stir, brown for 5 minutes and transfer to a bowl.
Heat up the pot again over medium heat, add potatoes, onion, carrots, kale, garlic and pepper, stir and cook for 10 minutes.
Return beef, also add stock, squash puree and Italian seasoning, stir, simmer over medium heat for 15 minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 270, fat 12, fiber 6, carbs 12, protein 23
Steak Salad With Peaches And Kale
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 2
Ingredients:
2 peaches, chopped
3 handfuls kale, chopped
8 ounces pork steak, cut into strips
1 tablespoon avocado oil
A drizzle of olive oil
1 tablespoon balsamic vinegar
Directions:
Heat up a pan with the avocado oil over medium-high heat, add steak strips, cook them for 6 minutes on each side and transfer to a salad bowl.
Add peaches, kale, olive oil and vinegar, toss and serve.
Enjoy!
Nutrition: calories 240, fat 5, fiber 4, carbs 8, protein 15
Balsamic Chili Roast
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
4 pound pork roast
6 garlic cloves, minced
1 yellow onion, chopped
½ cup balsamic vinegar
1 cup low-sodium chicken stock
2 tablespoons coconut aminos
Black pepper to the taste
A pinch of red chili pepper flakes
Directions:
Put the roast in a baking dish, add garlic, onion, vinegar, stock, aminos, black pepper and chili flakes, cover, introduce in the oven and cook at 325 degrees F for 4 hours.
Slice, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 265, fat 7, fiber 6, carbs 15, protein 32
Winter Pork Roast
Preparation time: 10 minutes
Cooking time: 3 hours and 20 minutes
Servings: 6
Ingredients:
2 and ½ pounds pork roast
Black pepper to the taste
1 teaspoon chili powder
½ teaspoon onion powder
¼ teaspoon cumin, ground
1 teaspoon cocoa powder
Directions:
In a roasting pan, combine the roast with black pepper, chili powder, onion powder, cumin and cocoa, rub, cover the pan, introduce in the oven and bake at 325 degrees F for 3 hours and 20 minutes.
Slice, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 288, fat 5, fiber 6, carbs 12, protein 23
Creamy Smoky Pork Chops
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
4 pork chops
1 tablespoon chili powder
Black pepper to the taste
1 teaspoon sweet paprika
1 garlic clove, minced
1 cup coconut milk
1 teaspoon liquid smoke
¼ cup cilantro, chopped
Juice of 1 lemon
Directions:
In a bowl, mix pork chops with pepper, chili powder, paprika and garlic and rub well.
Heat up a pan with the oil over medium-high heat, add pork chops and cook for 5 minutes on each side.
In a blender, mix coconut milk with liquid smoke, lemon juice and cilantro, blend well, pour over the chops, cook for 10 minutes more, divide everything between plates and serve.
Enjoy!
Nutrition: calories 240, fat 8, fiber 6, carbs 10, protein 22
Pork And Dates Sauce
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 and ½ pounds pork tenderloin
2 tablespoons water
1/3 cup dates, pitted
¼ teaspoon onion powder
¼ teaspoon smoked paprika
2 tablespoons mustard
¼ cup coconut aminos
Black pepper to the taste
Directions:
In your food processor, mix dates with water, coconut aminos, mustard, paprika, pepper and onion powder and blend well.
Put pork tenderloin in a roasting pan, add the dates sauce, toss to coat very well, introduce everything in the oven at 400 degrees F, bake for 40 minutes, slice the meat, divide it and the sauce between plates and serve.
Enjoy!
Nutrition: calories 240, fat 8, fiber 4, carbs 13, protein 24
Pork Chops And Apples
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
1 and ½ cups low-sodium chicken stock
Black pepper to the taste
4 pork chops
1 yellow onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
3 apples, cored and sliced
1 tablespoon thyme, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add pork chops, season with black pepper and cook for 5 minutes on each side.
Add onion, garlic, apples, thyme and stock, toss, introduce in the oven and bake at 350 degrees F for 50 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 340, fat 12, fiber 9, carbs 14, protein 27
Pork Bowls
Preparation time: 10 minutes
Cooking time: 23 minutes
Servings: 6
Ingredients:
Juice of 1 lime
1 and ½ pounds pork steak, cut into strips
½ teaspoon chili powder
Black pepper to the taste
1 teaspoon sweet paprika
½ teaspoon oregano, dried
2 tablespoons olive oil
2 red bell peppers, chopped
1 yellow onion, sliced
5 ounces mushrooms, chopped
1 garlic clove, minced
2 green onions, chopped
1 jalapeno, chopped
1 cup low-sodium veggie stock
¼ cup parsley, chopped
Directions:
In a bowl, mix lime juice with black pepper, chili powder, paprika, oregano and meat strips and toss well.
Heat up a pan with the oil over medium-high heat, add the meat, cook for 4 minutes on each side and transfer to a plate.
Heat up the same pan over medium heat, add bell peppers, mushrooms, garlic and onions, stir and cook for 5 minutes.
Add stock, green onion, lime juice, jalapeno, return the meat, stir and cook for 10 minutes more.
Divide everything between plates and serve with parsley on top.
Enjoy!
Nutrition: calories 250, fat 12, fiber 3, carbs 7, protein 14
Pork And Salsa
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
8 ounces canned pineapple, crushed
1 tablespoon olive oil
1 pound pork, ground
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon cumin, ground
Black pepper to the taste
1 mango, chopped
Juice of 1 lime
2 avocados, pitted, peeled and chopped
¼ cup cilantro, chopped
Directions:
Heat up a pan with the oil over medium heat, add pork meat stir and brown for 5 minutes.
Add garlic, cumin, chili powder, pineapple and
pepper, stir and cook for 10 minutes.
In a bowl, mix mango with avocados, lime juice, cilantro and pepper and stir.
Divide the pork and pineapple mix between plates, top with the mango salsa and serve.
Enjoy!
Nutrition: calories 270, fat 6, fiber 7, carbs 12, protein 22
Hungarian Pork Stew
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 shallots, chopped
2 tablespoons olive oil
4 garlic cloves, minced
1 pound pork, ground
1 eggplant, cubed
14 ounces canned tomatoes, no-salt-added and chopped
Black pepper to the taste
½ cup basil, chopped
2 tablespoons low-sodium tomato paste
¾ cup coconut cream
Directions:
Heat up a pan with half of the oil over medium heat, add garlic and shallots, stir and cook for 5 minutes.
Add pork, stir and brown for 4 minutes.