Finding a suitable Dash Diet Phase 1 lunch recipe can be tricky but here are a few suggestions for you to try.
LETTUCE ROLL UPS
Butter lettuce as well as Romaine lettuce make great
roll ups when you are in Phase One of your Dash diet you can put in your assortment
of lean meats, eggs, tuna, chicken, cottage cheese or low fat cheeses and enjoy
them in a lettuce wrap.
TIP: Romaine will roll better if you remove some
of the stem end and use the top 2/3rd’s of the leaf.
Open sides vs. closed sides.
If you lay down
the meat or lettuce, roll up with fillings and then secure with toothpicks, you
have an open-side. Not so great for wet things like slaw though.
If you make it like a burrito, you fold the ends in
before you roll it.
Ingredients
1/2
cup chopped cooked chicken breast (lightly seasoned with pepper and garlic).
3 tablespoons chopped bell peppers
2 tablespoons chopped celery
1 tablespoon chopped carrot
1 tablespoon
chopped walnuts
1 tablespoon 2% Pepper Jack Cheese
Leaf or Romaine lettuce
Preparation
Chop
chicken meat.
Spoon into open lettuce leaf, roll and serve.
DASH TUNA SALAD
This
is a delicious and healthy Tuna Salad; this can be made ahead of time as it
tastes so much better.
Ingredients
1
can water packed, low sodium tuna
2 hard boiled egg, diced
1/4 cup diced celery
½ cup light mayonnaise
Juice of 1 fresh lime
1 teaspoon mustard
1 cup romaine lettuce
Preparation:
Pepper strips, grated carrot, grape tomatoes, shredded
red cabbage
Mix together tuna, egg, celery, mustard and mayonnaise.
Refrigerate for several hours it tastes better.
Make salad base with romaine lettuce, topped with a
variety of sliced vegetables.
Place 1/2 cup
tuna on top.
Refrigerate the remaining Tuna salad and have it as a
healthy snack or for lunch again another day this week.
Cajun Spicy Salmon
Patties
Salmon has a rich flavor to it and when you spice them up with a little of
my Cajun Spice Mix, then they are delicious.
- 1 1/2
lb salmon fillets, skin on and de-boned
- 1 tablespoon
Cajun
Spice Mix
- 2
green onions, root ends trimmed, thinly sliced
- 1/4
white onion, finely diced
- 1/4
cup chopped fresh cilantro or basil
- Zest
of 1 lemon, plus 1/2 lemon for squeezing
- 1
egg, lightly beaten
- 3
Tbsp chickpea flour, or 1/4 cup breadcrumbs
- Vegetable oil for frying
Directions
Preheat oven to 375 degrees F. Line a baking pan with
parchment paper.
Place the salmon fillets skin-side down on the prepared baking pan. Bake
until the fish turns light pink, 10 to 12 minutes. Transfer to a plate. Once
cool enough to handle, peel off and discard the salmon skin. Put a fresh piece
of parchment on the baking pan.
Using two forks flake the cooked salmon into small pieces and transfer to
a large mixing bowl. Add the breadcrumbs, green onions, white onions, cilantro,
lemon zest, egg, and chickpea flour. Stir to combine. Make small salmon
patties, 2 1/2 inches wide, using about 1/2 cup of the mixture per patty. Place
the patties in the prepared baking pan. Cover with aluminum foil or plastic
wrap and refrigerate for 30 minutes, or overnight, to help the patties firm up
for successful frying.
When ready to cook, line a large plate with paper towels. In a large
skillet, heat 2 to 3 Tbsp vegetable oil over medium-high heat until the oil
begins to ripple. Carefully put two patties into the skillet and cook until
golden brown, 3 to 4 minutes. Flip the patties and cook for another 2 to 3
minutes.
Transfer the patties to the prepared plate. Discard any browned bits
from the skillet and repeat with the remaining patties, adding more oil and
adjusting the heat as needed.
Serve warm with a squeeze of lemon juice and a
drizzle of dressing.
LoSo Vegetable Soup
Vegetable Soups can have
a variety of your favorite vegetables in them, but keeping them low sodium can
be a little tricky.
The best way to reduce sodium in your cooking is to use fresh
ingredients. If you have to use canned or frozen veggies, look for low sodium
options, and rinse them before adding to the pot.
Ingredients and Method
Dice hard vegetables -potatoes,
sweet potatoes, carrots, onions, winter squash, all the colors of bell peppers-
place them in the bottom of the slow cooker insert.
Cut any meat you're
adding into bite-sized bits and add it on top of the vegetables. Stick with fresh
meats; processed meats like ham, corned beef and sausage can contain upwards of
1,000 milligrams of sodium per serving.
Season with your favorite
fresh or dried herbs.
Add tender vegetables
like corn, peas and okra.
Cover with sodium-free
bouillon dissolved in water.
For creamy soups or chowders, stir in a half
cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or
evaporated milk, maybe try a little coconut milk if you like the taste of
coconut.
Cook on high for 6 to 8
hours (or on low for 10 to 12 hours).
