1. Heat oil in a large skillet over medium heat. Add salt, ginger root, garlic, turkey and vegetables. Stir-fry for 1 minute. Reduce heat to prevent scorching. Add natural sweetener.

2. When vegetables are tender, remove pan from heat. If vegetables are firm, add 1-2 tablespoons of water cover and cook for 2 more minutes or until tender. Serve over rice (or noodles). Refrigerate leftovers within 2-3 hours.

Tips:

Simple stir-fry like this can be your go-to DASH meal for times when you don’t know what to make. You can use almost any combination of lean meat or fish and vegetables. When using leftovers, make sure to heat quickly and thoroughly to 165F and serve immediately to avoid over-cooking.

Serving size: 1 cup

The post Vegetables and Turkey Stir-Fry first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Heat 1 teaspoon oil in a large non-stick skillet over medium-high heat. Cook shrimp until just opaque, about 2 to 3 minutes. Transfer to a plate.

2. Heat remaining oil in the same skillet over medium-high heat and add onion, garlic and sage; Cook 4 minutes stirring occasionally until golden. Stir in vinegar and cook 30 seconds.

3. Add broth, bring to a boil and cook 2 minutes. Stir in beans and spinach and cook until the spinach wilts, about 2 to 3 minutes. Remove from heat and stir in shrimp. Top with feta cheese and divide in 4 bowls.

Tips:

Not only is this dish high in protein and fiber, it is also packed with potassium thanks to the addition of spinach. Mix it up by adding some sliced onion or substituting a different bean like garbanzo!

The post Tuscan White Beans with Spinach, Shrimp and Feta first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Cut turkey into thin slices and then into strips about 3/4 inch wide. In medium bowl, combine 1 tablespoon of the oil with the lemon juice, garlic, fresh Chile pepper and oregano. Add turkey and stir to coat. Let marinate for 1/2 hour.

2. Heat remaining 1 tablespoon oil in nonstick skillet over medium-high heat. Add yellow and green peppers, stir fry 2 minutes. Add turkey strips and stir fry another 3 minutes. Stir in tomato and heat.

3. Warm tortillas in a skillet and use as a base. Fill the tortilla or tostada bowl and top with cheese and salsa.

Tips:

You’ll never miss the salt when there are other great spices to take its place! Herbs and spices are a great way to add flavor without overdoing it on the salt. Using cheese as a topping at the end creates both flavor and texture, but you don’t need a lot! Make sure to measure and divide ½ cup cheese among the 4 bowls.

The post Turkey Fajitas Bowls first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Poke holes in the potato with a fork, cook on your microwave’s potato setting until potatoes are soft and cooked through (about 8-10 minutes on high for 4 potatoes). If you don’t have a microwave, bake in the oven for about 45 minutes at 400°F.

2. Combine yogurt and taco seasoning in a small bowl, mix well.

3. Heat oil in a medium pot over medium heat. Add peppers, onions, chili powder, paprika, cumin and salt; cook until the onions have caramelized slightly, about 5 minutes.

4. Add black beans, stir to combine and heat through (about another 5 minutes).

5. Slice the potato lengthwise down the middle or use a fork to pierce the skin.

6. Top with 2 tbsp shredded cheese, 1/3 cup of black bean mixture, 2 tbsp Greek yogurt mixture and 2 tbsp of salsa.

Tips:

Sweet potatoes are a nutritious alternative to white potatoes. Their red color comes from vitamin A and beta-carotene which are important for eye sight and healthy skin. Add some shredded chicken or beef for protein to keep you feeling full longer.

The post Tex-Mex Loaded Baked Sweet Potatoes first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Preheat oven to 400 degrees F. Combine yogurt, lemon juice, garlic, paprika, yellow curry powder, ginger and red pepper flakes in a blender and process until smooth.

2. Skewer an equal amount of chicken pieces onto each of the soaked skewers. Place chicken skewers in a shallow casserole dish. Add half of the yogurt mixture, reserving the remainder. Cover and chill for about 15 minutes.

3. Spray another shallow baking dish with cooking spray. Remove chicken skewers, discard the yogurt marinade, and place chicken skewers in prepared dish. Brush chicken with reserved yogurt mixture.

4. Bake for 15-20 minutes or until juices run clear when meat is pierced. Serve immediately. For a slightly more authentic preparation grill the chicken skewers over medium-high heat for 3-5 minutes per side.

Tips:

Tandoori chicken is spice-filled and offers a lot of flavor. Consider cutting back on the amount of crushed hot red pepper flakes if you’d like to go easy on the heat. Tame the spiciness with a dollop of cool plain lowfat or fat-free yogurt. Serve with steamed brown basmati rice and green peas.

The post Tandoori Chicken first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Cook rice according to package instructions.

2. Slice each poblano pepper in half lengthwise and remove the seeds and ribs.

3. Place the peppers in a baking dish skin side up. Broil for 3-5 minutes and then flip over the peppers and broil 3-5 minutes longer. Watch the pepper closely to make sure they only char and don’t overly burn.

4. Drain and rinse the black beans. In a large, microwave safe bowl, combine the beans, salsa, corn, a quarter cup of cheese, cumin, chili powder, and cayenne. Add pepper to taste. Heat the filling for about 2-3 minutes in the microwave, or until warm, stirring after each 30 second increment. Stir in the rice.

5. Spoon the filling into each pepper half. Top with the remaining cheese and broil until the cheese is melted, about 2 minutes longer. Serve immediately.

Tips:

Poblano peppers are a mild chili pepper grown in Mexico and are known as Ancho peppers when they are dried. If you want your peppers on the milder side, be sure to remove all the seeds and veins after cutting the pepper in half, or use a green bell pepper instead. If you use store bought salsa instead of homemade be sure to read the label for the sodium content, many popular brands have between 125-275 mg sodium per 2 tablespoon serving which can add up fast!

The post Stuffed Poblano Peppers first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Preheat the oven to 375°.

2. In a medium bowl, combine apple cider, apple cider vinegar, maple syrup, smoked paprika, ginger, and black pepper; set aside.

3. Heat oil over medium-high heat in a large Dutch oven, or large ovenproof sauté pan with a lid. Once the oil begins to smoke, reduce heat to medium and gently place the pork tenderloins in pan. Cook, turning, until all sides are well browned, about 8 to 12 minutes. Remove pan from the heat.

4. Place the sweet potatoes around the pork and pour apple cider mixture over the pork tenderloin. Cover and bake for 20 minutes. Roast until instant-read thermometer inserted into the thickest part of the tenderloin registers 145 – 150°.

5. Turn sweet potatoes and place the apple quarters around the pork. Bake, uncovered for another 5 to 10 minutes, or until tenderloin registers 170°. Remove pork, apples, and sweet potatoes from roasting pan. Let the pork stand for 10 minutes before slicing.

6. As pork rests, reduce cider mixture to about a ¼ cup. Slice roasted pork into ½ thick medallions, serve with the sweet potatoes and apples, and pour cider reduction over everything on the plate.

Tips:

This recipe makes it easier for you to meet your DASH daily servings for fruits, vegetables and lean meat by roasting them all together in a one pot meal.

The post Spicy Pork Tenderloin with Apples and Sweet Potatoes first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. To roast spaghetti squash: Cut the squash in half lengthwise, scoop out the seeds and fibers with a spoon. Place on a baking sheet, cut side up, and sprinkle with salt and pepper. Bake at 350 degrees for about an hour, or until the skin gives easily under pressure and the inside is tender. Remove from oven and let it cool 10 minutes. Using a fork, scrape out the squash flesh a little at a time. It will separate into spaghetti-like strands. Measure 3 cups for lasagna recipe. Drain off any excess liquid.

2. Preheat oven to 375 degrees. Spread 1 cup of marinara sauce onto bottom of baking dish. Top evenly with roasted spaghetti squash. Next, layer the ricotta cheese and sprinkle with half of the parmesan and mozzarella. Add the remaining sauce and finish with the remaining parmesan and mozzarella. Sprinkle with pepper.

3. Cover with foil and bake for 15 – 20 minutes, or until the cheese is melted and the edges begin to bubble; uncover and cook an additional 5 minutes.

Tips:

Make it a meal by adding a layer of chopped spinach, broccoli, zucchini, or any of your favorite veggies. Steam or lightly sauté veggies in a non-stick skillet until just barely tender (do not overcook) to release water before adding to lasagna. Veggies will bulk up lasagna with nutrients instead of calories.

The post Spaghetti Squash Lasagna first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Preheat oven to 350 degrees.

2. Coat an 8-inch square baking dish with non-stick spray or oil. Arrange 5 tortilla halves to cover the bottom of the pan. Top with 1/3 cup each of the cheese, corn and beans. Sprinkle with 1/2 of the green onions. Arrange another 5 tortilla halves on top to cover and top with 1/3 cup cheese, the remaining corn, beans and green onions. Arrange the last 5 tortilla halves over the top to cover.

3. In a medium bowl add eggs, milk and chili powder; whisk to combine. Stir in the green chilies. Pour the egg and milk mixture over the tortillas evenly. Top with tomato slices and the remaining 1/3 cup cheese.

4. Bake, uncovered, until a knife inserted into the center comes out clean, about 50 minutes. Let stand for 10 minutes at room temperature before serving. Serve warm with salsa.

Tips:

This warm and cheesy tortilla casserole makes a great brunch, lunch or dinner.

The post Southwest Tortilla Bake first appeared on Free DASH Diet Meal Recipes & Menu Plans.

1. Wash the chicken and pat dry with a paper towel. Slice the chicken breast horizontally to create 4 thinner pieces.

2. Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with foil or parchment.

3. Place the chicken on the baking sheet and spread 1 teaspoon of pesto onto each piece of chicken.

4. Bake for 15 minutes or until the chicken is no longer pink in the center. Remove from the oven and top with tomatoes, mozzarella, and parmesan cheese.

5. Return to the oven for another 3 to 5 minutes or until the cheese is melted.

Tips:

Want to ensure that your poultry is cooked all the way through without the hassle of cutting into each piece? Invest in a meat thermometer. A meat thermometer takes the guess work out of checking whether your dinner is done. Push the probe into the thickest part of the meat and wait for the temperature to stabilize. Poultry should reach 165 degrees Fahrenheit.

The post Skinny Chicken Pesto Bake first appeared on Free DASH Diet Meal Recipes & Menu Plans.