10 Simple Dash Diet Chicken Recipes

SimpleDashDietREcipes

Tending towards a healthier lifestyle has never been more delicious with the Dash Diet Chicken Recipes. The article explores an array of delectable poultry dishes precisely tailored to fit the Dietary Approaches to Stop Hypertension (DASH) criteria.

Brace yourself for a culinary journey that skillfully marries good health and great taste, while promoting lower sodium intake and healthier cooking methods.

Enjoy a creative spin on your typical poultry platter, featuring dishes that pack a flavor punch without compromising your well-being. Prepare to reinvent your usual dining experience as you indulge in dishes that introduce a zestful take on healthy dining.

Understanding the DASH Diet

Eating right is fundamental to maintaining a healthy lifestyle. One effective diet plan you might come across is the DASH Diet.

Definition of the DASH Diet

The Dietary Approaches to Stop Hypertension, or DASH diet, was developed to help combat high blood pressure based on research funded by the US National Institutes of Health.

It encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure.

Benefits of following the DASH Diet

The DASH diet is not only proven to lower blood pressure, but also holds a host of other health benefits.

It emphasizes eating whole grains, fruits, vegetables, and lean proteins, thus promoting weight loss, improving heart health, and reducing cancer risk.

10 Simple DASH Diet Chicken Recipes

1. Mediterranean Chicken with Olive Tapenade

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1 cup pitted Kalamata olives
  • 2 garlic cloves
  • 1/4 cup fresh parsley
  • 2 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • 1 cup cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled

Instructions:

  1. In a food processor, combine olives, garlic, parsley, olive oil, and lemon juice. Pulse until a coarse paste forms.
  2. Season chicken breasts with salt and pepper. Grill or pan-sear until fully cooked.
  3. Serve chicken topped with olive tapenade, cherry tomatoes, and feta cheese.

Nutritional Information: Calories: 280, Fat: 14g, Protein: 30g, Carbs: 6g

2. Lemon Herb Dash Chicken

Lemon Herb Chicken

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • Zest and juice of 1 lemon
  • 2 tsp dried oregano
  • 1 tsp dried thyme
  • Salt and pepper to taste
  • 1 cup steamed green beans

Instructions:

  1. In a bowl, mix olive oil, lemon zest, lemon juice, oregano, and thyme.
  2. Marinate chicken in the mixture for at least 30 minutes.
  3. Grill or pan-sear chicken until fully cooked.
  4. Serve with steamed green beans.

Nutritional Information: Calories: 260, Fat: 10g, Protein: 35g, Carbs: 5g

3. Mediterranean Stuffed Chicken

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1/2 cup chopped spinach
  • 1/4 cup crumbled feta cheese
  • 2 tbsp chopped sun-dried tomatoes
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Cut a pocket into each chicken breast. Stuff with spinach, feta, and sun-dried tomatoes.
  3. Secure with toothpicks. Season with salt and pepper.
  4. Heat olive oil in a pan and sear chicken on both sides.
  5. Transfer to oven and bake for 20 minutes or until fully cooked.

Nutritional Information: Calories: 290, Fat: 12g, Protein: 38g, Carbs: 4g

4. Herb Roasted Chicken

Ingredients:

  • 4 boneless, skinless chicken thighs
  • 2 tbsp olive oil
  • 1 tsp dried rosemary
  • 1 tsp dried basil
  • Salt and pepper to taste
  • 1 cup roasted Brussels sprouts

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Mix olive oil, rosemary, and basil. Rub onto chicken thighs.
  3. Place chicken on a baking sheet and roast for 25-30 minutes.
  4. Serve with roasted Brussels sprouts.

Nutritional Information: Calories: 310, Fat: 20g, Protein: 28g, Carbs: 8g

5. Mediterranean Chicken Salad

Ingredients:

  • 2 cups cooked and shredded chicken breast
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup chopped Kalamata olives
  • 2 tbsp chopped fresh parsley
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a bowl, mix all ingredients until well combined.
  2. Serve chilled.

Nutritional Information: Calories: 250, Fat: 12g, Protein: 28g, Carbs: 6g

6. Chicken Noodle Soup

Ingredients:

  • 4 cups chicken broth (low sodium)
  • 2 cups shredded chicken breast
  • 1 cup chopped carrots
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 2 garlic cloves, minced
  • 1 tsp dried thyme
  • Salt and pepper to taste

Instructions:

  1. In a pot, sauté onion, celery, and garlic until translucent.
  2. Add chicken broth, chicken, carrots, and thyme.
  3. Simmer for 20 minutes.
  4. Season with salt and pepper.

Nutritional Information: Calories: 150, Fat: 3g, Protein: 20g, Carbs: 10g

7. Boneless Chicken Skewers

Ingredients:

  • 2 boneless, skinless chicken breasts, cubed
  • 1 bell pepper, cubed
  • 1 zucchini, sliced
  • 1 red onion, cubed
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • Salt and pepper to taste

Instructions:

  1. Mix olive oil, lemon juice, oregano, salt, and pepper.
  2. Marinate chicken and vegetables in the mixture for at least 30 minutes.
  3. Thread chicken and vegetables onto skewers.
  4. Grill until chicken is fully cooked.

Nutritional Information: Calories: 220, Fat: 10g, Protein: 25g, Carbs: 10g

8. Chicken Stir-Fry

Ingredients:

  • 2 boneless, skinless chicken breasts, sliced
  • 1 cup broccoli florets
  • 1/2 cup sliced bell pepper
  • 1/2 cup sliced carrots
  • 2 tbsp olive oil
  • 2 tbsp low sodium soy sauce
  • 1 garlic clove, minced

Instructions:

  1. Heat olive oil in a pan. Sauté garlic until fragrant.
  2. Add chicken and cook until browned.
  3. Add vegetables and stir-fry until tender.
  4. Drizzle with soy sauce and serve.

Nutritional Information: Calories: 230, Fat: 10g, Protein: 25g, Carbs: 10g

9. Mediterranean Chicken Wraps

Ingredients:

  • 2 cups cooked and shredded chicken breast
  • 4 whole grain tortillas
  • 1/2 cup hummus
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup chopped Kalamata olives
  • 2 tbsp chopped fresh parsley

Instructions:

  1. Spread hummus on each tortilla.
  2. Top with chicken, cucumber, onion, olives, and parsley.
  3. Roll up and serve.

Nutritional Information: Calories: 290, Fat: 10g, Protein: 28g, Carbs: 25g

10. Chicken and Quinoa Bowl

Ingredients:

  • 1 cup cooked quinoa
  • 1 boneless, skinless chicken breast, grilled and sliced
  • 1/2 cup steamed broccoli
  • 1/2 cup roasted red

Conclusion

Remember, adapting to the DASH diet doesn’t mean sacrificing flavor or your favorite meals. It just means making smarter choices and exploring creative ways to lower sodium in your recipes. So, go ahead and discover the versatility of chicken through the lens of the DASH diet!