Category Archives: Dinner

Dash Diet Chicken Quesadillas

Dash Diet Chicken Quesadillas

Ingredients:

4 boneless, skinless chicken breasts, each 4 ounces
1 cup chopped onions
1/2 cup smoky or hot salsa
1 cup chopped fresh tomatoes
1 cup chopped fresh cilantro
6 whole-wheat 8″ tortillas
1 cup shredded reduced-fat cheddar cheese

Directions:

Heat oven to 425 F. Lightly coat a baking sheet with cooking spray.

Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.

To assemble, lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Repeat with the remaining tortillas.

Lightly coat the top of the tortillas with cooking spray. Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.

Makes 6 Servings (2 Halves Per Serving)

Nutritional Info Per Serving: Calories 298; Cholesteral 70mg; Sodium 524mg; Carbs 25g; Sat. Fat 5g; Protein 27g

Dash Diet Pizza Wrap

Dash Diet Pizza Wrap

Ingredients:

1 piece of whole wheat pita bread
1/4 cup tomato sauce
1/2 cup grated mozzarella cheese – low sodium
Choose your favorite veggie toppings: onions, mushrooms, bell pepper or olives

Directions:

Slice edge of pita bread halfway creating an opening large enough to add all ingredients. First add tomato sauce then cheese and vegetable toppings. Close pita as tight as possible and wrap in foil. Bake in pre-heated 350 degree oven or toster oven for 8-11 minutes. Make sure cheese is fully melted then serve.

Roasted Thanksgiving Turkey

Roasted Thanksgiving Turkey

Ingredients:

1 medium shallot, peeled and finely chopped
4 garlic cloves, finely chopped
Coarse ground black pepper, to taste
2 carrots, cut into bite-size pieces
2 celery stalks, chopped
2 yellow onions, chopped

DASH Diet Shepherd’s Pie

Perfect Comfort Food! The DASH Diet Shepherd’s Pie Is Loaded With Healthy Vegetables And Topped With Mashed Potatoes.

Ingredients:

2 large baking potatoes, peeled and diced
1/2 cup low-fat milkDASH Diet Shepherds Pie
1 pound lean ground beef
1 medium onion, chopped
1 clove garlic, minced
2 tablespoons flour
4 cups frozen mixed vegetables

DASH Cheddar and Whole Wheat Macaroni

Ingredients:

3/4 pound whole wheat elbow macaroni
1 teaspoon unsalted butter
2 cups panko breadcrumbsDASH Diet Cheddar Macaroni
1/3 cup shredded reduced-fat Cheddar Cheese
1 tablespoon fresh thyme
2 teaspoon unsalted butter
3 tablespoons all-purpose flour
2 3/4 cups fat-free milk
1 cup low-sodium chicken stock
1 1/2 cups shredded reduced-fat Cheddar Cheese