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Dash Recipes

Consumer Conscious

Dash Diet Foods

Chicken Salad

3-1/4 cup chicken, cooked, cubed, skinless
1/4 cup celery, chopped
1 tablespoon lemon juice
1/2 teaspoon onion powder
1/8 teaspoon salt
3 tablespoons light mayonnaise

In a large bowl combine all ingredients. Mix well.

This recipe makes five servings with a serving size equaling three-quarter cup.

Each serving provides:
Calories: 183
Total fat: 7g
Saturated fat: 2mg
Cholesterol: 78mg
Magnesium: 25mg
Potassium: 240mg
Calcium: 17mg
Sodium: 201 mg

Chicken and Spanish Rice

1 cup onions, chopped
3/4 cup sweet green peppers
2 teaspoons vegetable oil
1 cup tomato sauce
1 teaspoon parsley, chopped
1/4 teaspoon black pepper
1-1/2 teaspoon garlic, minced
5 cups white rice, cooked in unsalted water
3-1/4 cup chicken breast, cooked (skin and bone removed), diced

In a large skillet saute onions and green peppers in oil for 5 minutes on medium heat. Add tomato sauce and spices. Heat through. Add cooked rice and chicken and heat through.

Makes 5 servings -- Serving size: 1-1/2 cup

Each serving provides:
Calories: 406
Total Fat: 6g
Saturated fat: 2g
Cholesterol: 75mg
Magnesium: 57mg
Potassium: 529mg
Calcium: 45mg
Sodium: 367mg

Spicy Baked Fish

Cooking oil spray
1 pound cod (or other fish) fillet
1 tablespoon olive oil
1 teaspoon spicy seasoning mix

Preheat oven to 350 degrees. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.

Makes 4 servings -- Serving size: 1 piece (3 oz)

Each serving provides:
Calories 134
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 60 mg
Magnesium: 52 mg
Potassium: 309 mg
Calcium: 18 mg
Sodium: 93 mg

Spicy Seasoning Mix

1-1/2 teaspoon white pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper
1 teaspoon onion powder
1-1/4 teaspoon garlic powder
1 tablespoon basil, dried
1-1/2 teaspoon thyme, dried

Mix all ingredients together. Store in an airtight container. Use in meat, poultry, fish, or vegetable dishes. Try replacing the salt in the salt shaker with this mix and use at the table.

Spaghetti Sauce

2 tablespoons olive oil
2 small onions, chopped
3 cloves garlic, chopped
1-1/4 cup zucchini, sliced
1 tablespoon oregano, dried
1 tablespoon basil, dried
1 can (8 oz) tomato sauce
1 can (6 oz) tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Saute onions, garlic, and zucchini in oil for 5 minutes on medium heat. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Makes 6 servings -- Serving size: 3/4 cup

Each serving provides:
Calories: 102
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Potassium: 623mg
Calcium: 42mg
Sodium: 459mg

Source: "The DASH Diet" from the National Heart, Lung and Blood Institute

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