Dash Diet Recipes
Consumer Conscious
Chicken Salad
Ingredients:
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
Directions:
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
Ingredients:
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
Directions:
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
Ingredients:
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
Ingredients:
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
Ingredients:
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
Directions:
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
