Dash Diet Dinner For Four

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

 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

 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

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

 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

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

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

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

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