Dash Diet Dinner For Four

Vegetables are great but you need more than that.
Vegetables are great but you need more than that. | Source

Marinated Porotobello Mushrooms with Provolone

Ingredients:

4 portobollo mushrooms, stemmed and wiped clean

1 cup balsamic vinegat

2 tbsp brown sugar

1/2 tsp dried rosemary

2 tsp minced garlic

1/2 cup grated provolone cheese

Directions:

Preheat broiler.

Position rack 4 inches from the heat source.

Lightly coat a glass baking dish with cooking spray.

Place mushrooms in the dish, stemless (gill) side up.

In small bowl, whisk together vinegar, brown sugar, rosemary and garlic.

Pour the mixture over the mushrooms.

Set aside for 5 to 10 minutes to marinate.

Broil mushrooms, turning once, until they are tender, about 4 minutes on each side.

Sprinkle grated cheese over each mushroom and continue to broil until the cheese melts.

Transfer to individual plates and serve immediately.

Serves 4

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Nutritional Analysis (per serving)

Serving size: 1 mushroom

Calories 100

Protein 6 g

Carbohydrate 10g

Total fat 4 g

Saturated fat 2 g

Monounsaturated fat 1 g

Cholesterol 10 mg

Sodium 138 mg

Fiber 1 g

Potassium 465 mg

Calcium 114 mg

Crispy Potato Skins

 Ingredients:

4 medium russet potatoes

Buttered flavored cooking spray

2 tbsp minced fresh rosemary

1/4 tsp freshly ground black pepper

Directions:

Preheat oven to 375 degrees.

Wash potatoes and pierce with a fork.

Place in oven and bake until skins are crisp, about 1 hour.

Carefully cut the potatoes in half and scoop out the pulp leaving about 1/8" of the potato flesh attached to the skin.  Save the pulp for a later date.

Spray the inside of teach potato skin with butter-flavored cooking spray.

Press in the rosemary and pepper.

Return skins to oven for 5 to 10 mintues.

Serve immediately.

Serves 4.

Nutritional Analysis (per serving)

Calories  114

Protein  2 g

Carbohydrates  27 g

Total fat  0 g

Saturated fat  0 g

Monounsaturated fat  0 g

Cholesterol  0 mg

Sodium 12 mg

Fiber 4 g

Potassium  332 mg

Calicium  20 mg

 

Avocado Dip

 Ingredients:

1/2 cup fat-free sour cream

2 tsp chopped onion

1/8 tsp hot sauce

1 ripe avocado, peeled, pitted and mashed

Directions:

In a small bowl,combine the sour cream, onion, hot sauce, and avocado.

Mix to blend ingredients evenly.

Serve with baked tortilla chips or sliced vegetables.

Serving size: 1/4 cup.  Serves 6.

Nutritional Analysis (per serving)

Calories  65

Protein  2 g

Carbohydrate  4 g

Total fat  5 g

Saturated fat  1 g

Monounsaturated fat  3 g

Cholesterol  0 mg

Sodium  27 mg

Fiber  2g

Potassium  172 mg

Calcium  31 mg

 

Curried Pork Tenderloin in Apple

Ingredients:

16 oz pork tenderloin, cut in 6 pieces

1 1/2 tbsp curry powder

1 tbsp extra-virgin olive oil

2 med yellow onions, chopped (about 2 cups)

2 cups apple cider, divided

1 tart apple, peeled, seeded, and chopped into chunks

1 tbsp cornstarch

Directions:

Season the pork tenderloin with curry powder and let stand for 15 minutes.

In a large, heavy skillet, heat the olive oli over medium-high heat.

Add the tenderloin and cook, turning once, until browned on both sides, about 5 to 10 minutes.

Remove meat and set aside.

Add onions to the skillet and saute until soft and golden.

Add 1 1/2 cups of the apple cider, reduce heat and simmer until the liquid is half the volumn.

Add the chopped apple, cornstarch and the remaining 1/2 cup apple cider.

Stir and simmer while the sauce thickens, about 2 minutes.

Return the tenderloin to the skillet and simmer for the final 5 minutes.

To serve, arrange tenderloin on a serving platter or divide onto individual plates.

Pour thickened sauce over meat and serve immediately. 

Serves 6.

Nutritional Analysis (per serving)

Calories  243

Protein  24 g

Carbohydrate  19 g

Total fat  8 g

Saturated fat  2 g

Monounsaturated fat  4 g

Cholesterol  70 mg

Sodium  48 mg

Fiber 2 g

Potassium  410 mg

Calcium  34 mg

Tangy Green Beans

 Ingredients:

1 1/2 lbs green beans, fresh, frozen or canned

1/3 cup diced sweet red bell peppers

4 1/2 tsp olive or canola oil

4 1/2 tsp water

1 1/2 tsp vinegar

1 1/2 tsp mustard

1/4 tsp salt

1/4 tsp pepper

1/8 tsp garlic powder

Directions:

Cook beans and red peppers in a steamer basket over water until crisp-tender.

Whisk together all remaining ingredients in a small bowl.

Transfer beans to a serving bowl.

Add dressing and stir to coat.

Serves 10.

Nutritional Analysis (per serving)

Calories  39

Protein  1 g

Carbohydrates  5 g

Total fat  2 g

Saturated fat  0.3 g

Monounsaturated fat 1.5 g

Cholesterol  0 mg

Sodium  68 mg

Fiber  2 g

Potassium  119 mg

Calcium  30 mg

Whatever diet you choose to follow make sure it is a healthy one.
Whatever diet you choose to follow make sure it is a healthy one. | Source

Sauteed Zucchini Coins

Ingredients:

1 tbsp olive oil

2 cups thinly sliced yellow zucchini (or yellow squash)

2 cups thinly sliced green zucchini

1 tsp dill weed

2 tbsp fresh cilantro

2 scallions, chopped

2 tbsp lemon juice

Directions:

In a larege, nonstick frying pan, heat the oil over medium heat.

Add the zucchini slices and saute until their colors intensify, about 5 minutes.

Add the dill, cilantro, and scallions and stir until evenly mixed.

Transfer to a serving bowl.

Sprinkly with lemon juice and serve immediately.

Serves 4.

Nutritional Analysis (per serving)

Calories  65

Protein  2 g

Carbohydrate 5 g

Total fat  4 g

Daturated fat  trace

Monounsaturated fat  2.5 g

Cholesterol  0 mg

Sodium  12 mg

Fiber  1 g

Potassium  338 mg

Calcium  26 mg

Blackberry Iced Tea with Cinnamon and Ginger

Ingredients:

6 cups water

12 blackberry herbal tea bags

8 3" long cinnamon sticks

1 tbsp fresh minshed ginger

1 cup unsweetened cranberry juice

sugar substitute, to taste

ice cubes, crushed

Directions:

In a large saucepan, heat water to just before boiling.

Add tea bags, 2 of the cinnamon sticks and ginger.

Remove from heat, cover and let steep for about 15 minutes.

Pass the misture through a fine-mesh sieve, placed over a pitcher.

Adde the juice and sweetner to taste.

Refrigerate until very cold.

To serve, fill 6 tall, chilled glasses with crushed ice.

Pour tea ove the top of the ice, and garnish with cinnamon sticks.

Serve immediately.  Serves 6.

Nutritional Analysis (per serving)

Calories  30

Protein  0 g

Carbohydrate  7 g

Total fat  0 g

Saturated fat  0 g

Monounsaturated fat  0 g

Cholesterol  0 mg

Sodium  0 mg

Fiber  0 g

Creamy Fruit Dessert

Ingredients:

4 oz fat-free cream cheese, softened

1/2 cup plain fat-free yogurt

1 tsp sugar

1/2 tsp vanilla

1 can (11 oz) mandarin oranges, drained

1 can (8.25 oz) water-packed sliced peaches, drained

1 can (8oz) wate-packed pineapple chunks, drained

4 tbsp shredded coconut, toasted

Directions:

In a small bowl, combine cream cheese, yogurt, sugar and vanilla.

Using an electric mixer on high speed, beat until smooth.

In a seperate bowl, combine mandarin ranges, peaches, and pineapple.

Add the cream cheese mixture and fold together.

Cover and refrigerate until well chilled.

Transfer to a serving bowl or individual bowls and garnish with shredded coconut.

Serve immediately.   Serves 4.

Nutritional Analysis (per serving)

Calories  145

Protein  7 g

Carbohydrate  26 g

Total fat 2 g

Saturated fat  2 g

Monounsaturated fat  0 g

Cholesterol  3 mg

Sodium  190 mg

Fiber 2 g

Potassium  333 mg

Calcium  126 mg

You don't have to go off of your diet to have a delicious dinner.
You don't have to go off of your diet to have a delicious dinner. | Source

A Little Note...

These recipes came from the Mayo Clinic site. It is a wonderful site with many delicious Dash Diet recipes. It's well worth a visit. You can reach them here: http://www.mayoclinic.com/health/dash-diet-recipes/RE00089

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Comments 8 comments

Rhonda Waits profile image

Rhonda Waits 5 years ago from The Emerald Coast

I love all of your recipes. They sound truly yummy. I will have to try the mushrooms. Thanks for sharing.


Healing Touch profile image

Healing Touch 5 years ago from Minnetonka, MN

This is a great hub. Thanks for the great tips


Pamela99 profile image

Pamela99 5 years ago from United States

This is another wonderful hub bookmarked in my recipe file. Thanks for sharing these recipes.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks Rhonda, these recipes are great and they're good for you.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

You are welcome Healing Touch. Thanks you for the comment.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks Pamela. I just wanted to show people you can follow a diet and still have a dinner party with food people can enjoy.


amybradley77 profile image

amybradley77 5 years ago

This sounds like a really great diet to me. I may have to give it a try. A.B.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

amybradley, it is a good diet. The recipes are great and the food is very healthy. After following it for a week or so I began to feel better.

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