Dinner Recipes

DASH DIET PHASE ONE DINNER RECIPES

There are an abundance of suitable Dash Diet Phase 1 dinner recipes; you can enjoy 2-3 servings of low-fat dairy daily, this includes 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. But you can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week.

Honey Garlic Salmon

Just a few ingredients make this quick and tasty recipe perfect for a busy weeknight. A simple marinade of soy sauce, lime, honey and garlic adds tons of flavor to salmon with ease. Serve with quinoa, spiralized vegetables or a green salad.

Ingredients 4 servings

• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 tablespoon toasted sesame oil
• 1 clove of grated garlic
• 1 1/2 pounds of Sockeye Salmon – cut into 4 portions
• 1 tablespoon of fresh cilantro
  
  Directions

Stir soy sauce, lime juice, honey, sesame oil and garlic together in a small bowl. Place salmon pieces and 3 tablespoons of the soy sauce mixture in a large seal able plastic bag. (Reserve remaining soy mixture for sauce). Marinate the salmon in the refrigerator, turning frequently, for 20 minutes.

Preheat broiler to high and position rack in the upper third of oven. Line a large rimmed baking sheet with foil and coat the foil with cooking spray. Remove the salmon from the bag and transfer to the prepared baking sheet. Drizzle any remaining marinade from the bag over the salmon and then sprinkle with salt. Broil until the salmon is just cooked through, 5 to 8 minutes, depending on thickness. Sprinkle with cilantro and serve with the reserved soy sauce.

Steak Salad

Steak has many health benefits and beef is a good source of polyunsaturated fat that helps strengthen bones and teeth; the recommended amount of 4 oz is 64% of the daily requirement of protein. 

Ingredients

• 3 oz portion flank steak, grilled and cut into strips
• 1 cup arugula
  
• 1 cup baby spinach
• 1/4 cup chopped red onion
• ½ Red bell pepper, thinly sliced
• 1 teaspoon Chia Seeds
• 2-3  sun dried tomatoes, finely chopped
• 1/4 cup garbanzo beans
• 2 tbsp balsamic vinegar
• 1 poached egg on top
• A little Monterey Jack cheese if you’re a cheese lover.

Directions

1. Combine all of the ingredients.
2. Sprinkle your favorite cheese on top or I love a runny poached egg on top.
3. Drizzle your Balsamic Vinegar on top. Enjoy.

Spaghetti Squash

This is a great way to enjoy a healthier spaghetti recipe; the squash is a vegetable that is full of nutrients, vitamins and antioxidants. This recipe can be very versatile you can add any color of bell peppers, or sun dried tomatoes to add some more flavor to it.

Ingredients

• 1 spaghetti squash, approx. 1lb (450g)
• 1 tablespoon olive oil
• 2-3 cloves fresh garlic, minced
• 1 cup (240ml) low sodium chicken stock
• 1/2 cup freshly grated Parmesan cheese for sauce and as topping (optional)
• 1/3 cup light sour cream
• 1 teaspoon basil pesto
• Freshly ground pepper

§  1-2 tablespoons fresh parsley, finely chopped

Directions

1. Slice both ends of the spaghetti squash and slice in half lengthwise. Scrape off the seeds with a spoon and place in a microwave-safe baking dish, skin facing up. Add one inch of water and heat in the microwave for 12 to 15 minutes, until the spaghetti squash is tender. Fluff and separate the strings with a fork and transfer to a bowl for later.

2. While the spaghetti squash is cooking in the microwave, heat the olive oil and butter in a large saucepan or skillet over medium heat. Add the minced garlic, basil pesto and stir for 1 minute. Season ground pepper. Add the low sodium chicken stock and turn the heat up to high and let it come to a boil.

3. Add the spaghetti squash and cook for a couple of minutes. Take the saucepan off the heat and add the Parmesan cheese and stir until completely melted. Add the sour cream and cook for 2 minutes more, constantly stirring.

4. Garnish with additional Parmesan, parsley and pepper. Serve immediately.