Tuesday, October 11, 2016

Dash Diet Recipes



There are so many great Dash Diet Recipes here are some of my favorites.
Here is one of my DASH Diet Slow Cooker favorites.


Chili Chicken in a Slow Cooker

This wholesome meal is best prepares the night before.

Place 1 pound of your favorite dried pinto beans in a large pot; cover them in water, cover the pot with a lid, and let the beans soak overnight.

Cover 3 skinless chicken breasts (with ribs) with water; add 1 teaspoon each of poultry seasoning and white pepper, and boil for one hour.

Let the chicken cool, and then remove it from the bones and chop or shred it. Save the broth.



To prepare the chili:
  1. Drain the beans, this takes out any excess salt and place them in the slow cooker insert.

  2. Chop up 1 large onion, 1 can of corn kernels, 1 red bell pepper, 1 green bell pepper, 4 celery stalks, and 4 to 6 green chili peppers; add them to the beans.

  3. Place the shredded, cooked chicken on top of the vegetables.

  4. Measure the broth from boiling the chicken; add water to make the total liquid equal 5 cups.

  5. ¼ teaspoon red pepper
    1 teaspoons cumin
    1 teaspoon of turmeric
    1 tablespoon cilantro
    1 bay leaf
    1 cup lite sour cream into the liquid

    Pour everything into the slow cooker.

  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).
 Here are some more DASH Diet Slow Cooker Recipes



Black Bean Burgers

This Black Bean Burger recipe is for 6 people, and each black bean patty is packed with garlic, parsley, cilantro, and egg.


Ingredients
  • 1/2 medium yellow onion, roughly chopped
  • 1 tbsp chopped garlic
  • 2 (15-ounce) cans black beans, rinsed, drained, and divided
  • 2 tsp freshly chopped parsley leaves
  • 1 egg
  • 1/2 tsp red pepper flakes
  • 1 tablespoon of Sriracha
  • 1/2 cup bread crumbs
  • ½ cup 2% grated cheese
  •  fresh ground pepper
  • 6  Whole Grain burger buns
Directions
1. Heat a grill or grill pan over medium-low heat. 
2. In a food processor, pulse onion and garlic until finely chopped. Then, add 1 can black beans, cilantro, parsley, egg, and red pepper flakes. Pulse to combine. 
3. Transfer mixture to a large mixing bowl. Add the remaining can of black beans and then the bread crumbs. Season with pepper and mix until well combined. 
4. Reserve 1/3 of the black bean mixture for Round 2 recipe. Divide remaining black bean mixture into 4 portions and form into patties. Place patties on hot, oiled grill over medium-low heat and cook for about 12 minutes, 6 minutes on each side. (Toast hamburger buns on grill.) 
5. Place each burger on a bun and top with lettuce, tomato, and ketchup.

Make sure you get more of the latest Dash Diet Recipes HERE



Sweet Potato Hash

This Sweet Potato recipe is nutritious, healthy and is an irresistible combo of sweet potatoes (raw or baked) and red beans. Your taste buds will be dancing.


Ingredients
  • 1 tbsp extra virgin olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 large sweet potato (or your preference of potato), cooked, peeled, and diced
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1 can (15 oz.) dark red kidney beans, drained and rinsed
  •  ground pepper
Directions
1. Heat the olive oil in a large skillet over medium-high heat. 
2. Add the onion and cook for about 5 minutes, until softened. 
3. Add the garlic and cook for 1 minute longer. 
4. Stir in the sweet potato, thyme, oregano, and salt and pepper to taste. 
5. Place the beans in a bowl and mash them with a fork or potato ricer. 
6. Add the mashed beans to the skillet and stir to combine with the onion mixture. 
7. Then, cook for about 10 minutes, turning frequently, and pressing the spatula down on the mixture, until the bottom is lightly crisped and browned when turned. 
8. Serve hot.

Tip: 
For this recipe, the sweet potato should be tender but still firm enough to dice. If you don’t have a cooked sweet potato (or the 45 minutes to an hour it takes to bake one), you can use whichever potatoes you've got in your kitchen and microwave one in minutes. Pierce the potato with a fork in three places. Place the potato on a microwavable plate and microwave on high for 5 minutes, rotating halfway through. You may need to microwave it a minute or two longer, depending on the size of the potato, until it is tender.

 

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