Dash Diet Chili Recipes

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DASH DIET CHILI



DASH Diet Chili image

I'm trying the DASH Diet my Dr recommended. This is the first recipe I've made. I did make a few minor changes due to personal taste and what I had on hand, I don't think it really changed it that much. I will post the recipe as is and note my changes along the way in ().

Provided by Joey Wolf

Categories     Chili

Time 1h20m

Number Of Ingredients 11

1 lb 95% lean ground sirloin
1/2 bag frozen onion/pepper mix
2-3 clove garlic, minced/squeezed thru garlic press
14 1/2 oz can diced tomatoes (no salt added)
15 1/2 oz can tomato sauce (no salt added)
15 1/2 oz can kidney beans, drained and rinsed
15 oz can black beans, drained and rinsed
2 Tbsp chili powder
2 Tbsp paprika
1/2 bag frozen california mix veggies
1 c frozen corn

Steps:

  • 1. Heat a large nonstick skillet over medium-high heat. Add ground beef (I used ground turkey breast). Cook 3-5 min.
  • 2. ADD peppers, onions, and garlic. (I omitted the peppers and used dried garlic flakes; add garlic with liquids).Cook an additional 5 min on med heat, until the onions are translucent and soft. *You do not want the garlic to brown it will be bitter.*
  • 3. Add tomatoes, beans and seasonings. Mix well; simmer 5 min and add remaining veggies. I added 1/4 tsp of ground Cumin and used frozen tomatoes from my garden last summer. I added 2 C of water and 2 Tbs of tomato paste. I did add the corn;but not the Calif mix (that just would not be chili for me):0)
  • 4. Simmer 30-60 min. Serves 12: 1 C Servings You may use any combo of veggies an interesting suggestion was sweet potato chunks??? Fresh or frozen is best; rinse and drain all canned veggies to reduce the sodium levels. Serve with low fat cheese and baked tortilla strips.
  • 5. Original Recipe Nutrition facts: 204 Calories; 13 g Protein; 7 g Fat; 26 mg Cholstrol; 7 g Fiber; 379 mg Sodium; 583 mg Potassium; 24 g Carbs

DASH DIET MEXICAN BAKE



DASH Diet Mexican Bake image

Mexican flavors will make this chicken casserole a family favorite.

Provided by Ben S.

Categories     World Cuisine Recipes     Latin American     Mexican

Yield 6

Number Of Ingredients 12

1 ½ cups cooked rice, preferably brown
1 pound skinless, boneless chicken breast, cut in bite-sized pieces
2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed
1 (15 ounce) can no-salt-added black beans, drained and rinsed
1 cup frozen yellow corn kernels
1 cup chopped red bell pepper
1 cup chopped poblano pepper
1 tablespoon chili powder
1 tablespoon cumin
4 garlic cloves, crushed
1 cup shredded reduced-fat Monterey Jack cheese
¼ cup jalapeno pepper slices

Steps:

  • Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

Nutrition Facts : Calories 324.7 calories, Carbohydrate 36.9 g, Cholesterol 56.5 mg, Fat 7.1 g, Fiber 7.9 g, Protein 28.4 g, SaturatedFat 3.1 g, Sodium 355.8 mg, Sugar 6 g

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