14 Day Dash Diet For Weight Loss: The Complete Dash Diet Recipes Plan for Beginners (2016)
Chapter 6. DASH Diet Dinner Ideas
It is always nice to spend dinner time with a healthy and light meal. With that, here are a few good and easy to prepare recipes that you will certainly enjoy:
Recipe 1: Fish and Sweet Peppers
Fish is among of the protein- rich foods allowed in the DASH diet – lower in cholesterol in calories.
You will need:
- 250 grams fish fillet
- 1 cup chopped yellow/green peppers
- 1 onion chopped
- 1 cup diced tomatoes
- 1 to 2 cups mushrooms (shitake or portabella)
- 2 spoon olive oil
- Pinch of dried oregano
How to Prepare:
- Cut the fish into large cubes, and pat dry with paper towels.
- Heat the pan, add oil and sauté the onions, pepper and mushroom. Cook for 3 to 5 minutes. Set aside.
- Add some oil in the pan and cook the fish for 7 to 10 minutes. When it’s flaky, then the fish is already cooked.
- Add in the cooked vegetables to the fish and the diced tomatoes. Cook for another minute. Enjoy!
Recipe 2: Basil Spiced Shrimp Spikes
This is a dish filled with awesome flavors. This is best eaten with whole grain pasta or brown rice.
You will need:
- 300 grams jumbo prawns, veins and shell removed
- Half a cup grated parmesan
- A cup of chopped fresh basil
- 3 spoons olive oil
- 1 garlic clove
- Pinch of salt and pepper to taste
How to Prepare:
- Combine cheese, garlic, basil, pepper and salt in a food processor. Gradually add oil while blending.
- Marinade the shrimps in the pesto mix. Chill for at least an hour.
- Place the marinated shrimps in metal or wooden skewers.
- Place over a grill and let it cook for 3 to 5 minutes on each side. Enjoy!
Recipe 3: Zesty Fish Tacos
Having fish for tacos is a different, but unique way of enjoying this favorite. Give it a kick by adding jalapeno and lime.
You will need:
- 250 grams tilapia filets
- 2 to 3 chopped jalapeno peppers, seeds removed
- 1 onion chopped
- 1 to 2 cups tomatoes, diced
- 1 cup shredded cabbage
- 3 spoons lime juice
- Half a cup chopped cilantro
- 1 piece avocado, sliced thinly
- Pinch of salt and pepper
- Corn tortillas
-4 to 5 spoons of zero fat yoghurt
How to Prepare:
- Heat pan and add oil then, sauté the garlic and onion. Add in the tilapia and cook until flaky.
- Mix in the cilantro, tomatoes and peppers then, drizzle with lime juice. Season it with pepper and salt afterwards.
- Warm the tortillas then, scoop the cooked fish mixture to the tortilla. Add thin slices of avocado, yoghurt and the shredded cabbage. Enjoy!
Recipe 4: Healthy Spinach Spaghetti
This is a simple and healthy pasta recipe, perfect if you don’t have much time preparing supper.
You will need:
- 350 grams whole wheat spaghetti
- 200 grams baby spinach
- 4 spoons olive oil
- 4 to 5 minced garlic
- ½ cup parmesan cheese (grated)
- ½ teaspoon pepper flakes
- A pinch of salt and pepper
How to prepare:
- Boil water with salt in a pot. Put in the spaghetti and cooked according to package instructions. Drain and keep some pasta water for later use.
- Heat oil in a pan and the garlic, pepper flakes and cook until the garlic is light brown. Toss in the spinach and cook for a minute or two.
- Add the pasta and grated parmesan cheese. Enjoy!
Recipe 5: Tomatoes Chicken Rice Stuffing
Rice cooked in a broth that is low in sodium is a great addition to your DASH recipes.
You will need:
- 1 piece chicken breast
- 1 cup brown/wild rice
- 4 big tomatoes
- Half a cup grated parmesan
- A cup of water and vegetable broth low in sodium
- 1 to 2 spoons of fresh basil
- 2 spoons of olive oil
How to Prepare:
- Cook the rice based on the package instructions using the water and low sodium broth.
- Preheat your oven to 350 degrees Celsius Fahrenheit. Then, frill the chicken breast.
- Meanwhile, cut the top of the tomatoes and take out the seeds. Once the rice is cooked, put some garlic, chicken and basil then top with a generous amount of parmesan cheese. Drizzle with some olive oil.
- Bake in the oven for 15 to 20 minutes. Enjoy!
Recipe 6: Roasted Tofu Cooked Asian Style
Tofu tastes like meat, but is a lot healthier. Try this recipe filled with rich Asian flavors. You will surely love it.
You will need:
- 1 huge block firm tofu cut in cubes (400 to 500 grams)
- 1 spoon low sodium soy sauce
- 3 spoons sesame oil
- 1 spoon maple syrup
- 1 spoon apple cider vinegar
- 1 to 2 spoons canola oil
- 1 onion, sliced
- A handful of snap peas
- 1 teaspoon sesame seeds
- Dash of salt and pepper
How to Prepare:
- Pre- heat your oven to 400 degrees Fahrenheit.
- In a bowl, toss tofu, sesame oil, canola and season with salt and pepper. Scatter around a baking tray and put in the oven for 15 minutes at 200 degrees Fahrenheit.
- Combine maple syrup, apple cider vinegar and soy sauce. Whisk thoroughly.
- Get the tofu from the oven and add in the peas and drizzle the sauce. Sprinkle with some sesame seeds. Roast for another 5 to 7 minutes. Enjoy!
Recipe 7: Risotto and Healthy Brown Rice
From time to time, you may give yourself some meaty and hearty treat. This recipe used lamb. You may also do the same with pork or beef. Just make sure not to make it a part everyday dinner.
You will need:
- 1 kilogram deboned shoulder roast
- 1 spoon curry powder
- 1 large green bell pepper, chopped
- 2 carrots, chopped
- 2 to 3 cups vegetable broth, reduced salt
- Dash of salt and pepper
- A cup of brown rice
How to Prepare:
- Cut off the fat from the lamb meat. If you wish, you may slice the meat to make it easy to cook in a crock pot or slow cooker.
- Put some non-stick coating spray in a pan. Brown the lamb meat on each side. Drain the excess fat.
- Put the vegetable broth in the slow cooker along with the brown rice, salt, curry powder. Arrange the carrots on top then, put the meat.
- Cook for 9 hours under low heat or for 4 to 5 hours on high heat.
- Add in the bell pepper and let it cook for another 5 minutes. Enjoy!