Category Archives: DASH-friendly

lemony herb couscous

ingredients

1 c. couscous
1 1/2 c. low-sodium chicken broth
2 tbsp. extra-virgin olive oil
Juice of 1/2 a lemon
2 tbsp. freshly chopped parsley
Kosher salt
Freshly ground black pepper
Pinch red pepper flakes

 

preparation

  1. Rinse couscous under cold water until water runs clear.
  2. In a medium saucepan over medium heat, bring broth to a boil. Add couscous, then cover with a lid and remove from heat. Let sit 10 minutes, then fluff with a fork.
  3. Add oil, lemon juice, and parsley. Season with salt, pepper, and a pinch of red pepper flakes.

nutritional information: not available.

yield: 4 servings (serving size: 1 small mound)
time: 25 min
source: Delish.com

baked garlic lime rockfish

ingredients

  • 2 fillets of rock fish (use any fish you want)
  • celery salt
  • pepper
  • paprika
  • juice of one lime
  • 2 tbsp. olive oil
  • one green onion, sliced, both green and white parts
  • 2 garlic cloves, minced

preparation

Preheat oven to 375 degrees. Rinse and pat fish dry. Sprinkle well with salt, pepper and paprika. You should be able to see the seasonings on the fish. Place in oven-proof dish. Drizzle with olive oil and lime juice. Sprinkle with green onion and garlic. Bake for 30 minutes or until fish flakes at the touch of a fork.

nutritional information: Not available
yield: 2 servings (serving size: 1 filet)
time: about 35 minutes

toasted farro and israeli couscous

ingredients

1/2 cup farro
1/4 cup Israeli couscous
2 TBSP unsalted butter
2 tsp Better than Bullion paste
1 1/2 cups water
salt
pepper

preparation

In a small saucepan, melt the butter and add the couscous. Toast it over medium high heat for approximately 6 minutes, stirring occasionally, until the couscous is golden brown. Add the farro, and stir, toasting for another 2 minutes. Add the water and the bullion paste, stirring until the paste is dissolved. Bring to boil, then lower heat and cover. Simmer for 15 minutes, stirring 1-2 times. Remove from heat and add salt and pepper to taste.

nutritional information: not available.

yield: 4-6 servings (serving size: 1 small mound)
time: 20 min
source: original recipe

stuffed peppers with moroccan lamb

NOTE: we substituted dried cherries and raisins for the prunes and that worked great, but using ground beef instead of lamb changes the flavor profile and filling consistency significantly.

ingredients

stuffed peppers

Canola or vegetable oil
4 large bell peppers (any color)
1 pound ground lamb
1/2 cup uncooked couscous
1/2 cup drained canned plum tomatoes, finely chopped
1/3 cup finely chopped pitted prunes
1/4 cup slivered blanched almonds, toasted in a 350°F oven until lightly browned
2 cloves garlic, peeled and minced
1 small yellow onion, peeled and finely chopped
2 Tbsp chopped cialntro leaves + chopped leaves for garnish
1 1/2 tsp salt
1 tsp ground cumin
1 tsp ground ginger
1/2 tsp freshly ground black pepper
1/8 tsp cayenne

cucumber yogurt mint sauce

1 small cucumber, peeled, seeded, and finely diced
1 cup thick Middle Eastern-type plain yogurt
Salt and freshly ground black pepper
Chopped mint leaves, to garnish

preparation

Lightly brush a deep cast-iron skillet large enough to hold the peppers in a single layer with oil. Preheat your oven to 350°F.

slice the tops of the peppers (about 3/4-inch down), and set them aside. Remove the seeds and membranes, if necessary, cut a very thin slice from the bottom of each pepper so they stand level.

In a bowl, mix together the lamb, couscous, tomatoes, prunes, almonds, garlic, onion, cilantro, salt, cumin, ginger, and black and cayenne peppers. Fill the peppers, replace the tops, and brush them with oil.

Put the peppers in the skillet, cover loosely with foil, and bake until the lamb is cooked through, the peppers are tender, and the skin starts to brown, 60 to 75 minutes, depending on how thick the walls of our peppers are. Remove the tops and run the peppers under the broiler to lightly brown the meat, about 5 minutes. Remove the skillet, re-cover the peppers, and let them stand for at least 10 minutes. Sprinkle with the chopped cilantro, and serve with Cucumber Yogurt Mint Sauce, if desired.

Make the sauce: In a small bowl, combine the cucumber, yogurt, and salt and pepper to taste. Add the mint and drizzle over the stuffed peppers.

nutritional information: not available.

yield: 4 servings (serving size: 1 pepper)
time: 1 1/2 hours

brown rice salad with asparagus, goat cheese, and lemon

ingredients

brown rice

1 1/2 cups long-grain brown rice
2 teaspoons salt
2 teaspoons vinegar or citrus juice

salad

1 tablespoon vegetable oil
1 pound asparagus, trimmed
Salt and pepper
2 1/2 tablespoons extra-virgin olive oil
1 shallot, minced
1 teaspoon grated lemon zest
2 tablespoons lemon juice
1 recipe Brown Rice for Salad
4 ounces goat cheese, crumbled (1 cup)
1/2 cup slivered almonds, toasted
1/4 cup chopped fresh parsley

preparation

FOR THE RICE:

Bring 3 quarts water to boil in large pot. Add rice and salt; cook, stirring occasionally, until rice is tender, 22 to 25 minutes. Drain rice, transfer to parchment paper-lined rimmed baking sheet, and spread into even layer. Drizzle rice wine vinegar or citrus juice and let cool completely, about 15 minutes.

FOR THE SALAD:

Heat vegetable oil in 12-inch skillet over medium-high heat until shimmering. Add half of asparagus with tips pointed in 1 direction and remaining asparagus with tips pointed in opposite direction. Using tongs, arrange spears in even layer (they will not quite fit into single layer); cover and cook until bright green and still crisp, 2 to 5 minutes.

Uncover, increase heat to high, season with salt and pepper to taste, and continue to cook until tender and well browned on 1 side, 5 to 7 minutes, using
tongs to occasionally move spears from center to edge of pan to ensure all are browned . Transfer to plate and let cool completely. Cut into 1-inch pieces.

Whisk olive oil, shallot, lemon zest and juice, 1/2 teaspoon salt, and 1/2 teaspoon pepper together in bowl. Transfer cooled rice to large bowl. Add asparagus, all but 2 tablespoons goat cheese, and dressing; toss to combine. Let stand for 10 minutes.

Add 1/3 cup almonds and 3 tablespoons parsley; toss to combine. Season with salt and pepper to taste. Sprinkle with remaining almonds, reserved 2 tablespoons goat cheese, and remaining 1 tablespoon parsley; serve.

nutritional information: not available

yield: 6-8 main dish servings (serving size: 1 bowl)
time: 1 hour
source: Cooks Illustrated, #123, p. 21

tunisian-style grilled vegetables

ingredients

vinaigrette

2 tsp coriander seeds
1 1/2 tsp caraway seeds
1 tsp cumin seeds
5 TBSP olive oil
1/2 tsp sweet paprika
1/8 tsp cayenne pepper
3 garlic cloves, minced
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 TBSP chopped fresh mint
1 tsp grated lemon zest
2 TBSP lemon juice
salt

vegetables

2 bell peppers (1 red, 1 green)
1 small eggplant, halved lengthwise
1 zucchini, halved lengthwise
4 plum tomatoes, cored and halved lengthwise
salt and pepper
2 medium shallots, unpeeled

preparation

FOR THE VINAIGRETTE:

Grind coriander seeds, caraway seeds, and cumin seeds in spice grinder until finely ground. Whisk ground spices, oil, paprika, and cayenne together in bowl. reserve 3 TBSP oil mixture. Heat remaining mixture and garlic in small skillet over low heat, stirring occasionally, until fragrant and small bubbles appear, 8-10 minutes. Transfer to large bowl and let cool, about 10 minutes. Whisk parsley, cilantro, mint, and lemon zest and juice into oil mixture; season with salt to taste.

FOR THE VEGETABLES:

Slice 1/4 inch off tops and bottoms of bell peppers and remove cores. Make slit down 1 side of each bell pepper and then press flat into 1 long strip, removing ribs and remaining seeds with knife as needed. Using sharp knife, cut slits in flesh of eggplant and zucchini, spaced 1/2 inch apart, in crosshatch pattern, being careful to cut down to but not through skin. Brush cut sides of bell peppers, eggplant, zucchini, and tomatoes with reserved oil mixture and season with salt to taste.

Grill vegetables, starting with cut sides down, over medium-hot fire, until tender and well browned and skins of bell peppers, eggplant, tomatoes and shallots are charred, 8 to 16  minutes, turning an moving vegetables as necessary. Transfer vegetables to baking sheet as they are done. Place bell peppers in bowl, cover with plastic wrap, and let steam to loosen skins.

When cool enough to handle, peel bell peppers, eggplant, tomatoes, and shallots. Chop all vegetables into 1/2-inch pieces and transfer to bowl with vinaigrette; toss to coat. Season with salt and pepper to taste, and serve warm or at room temperature.

nutritional information: not available

 
yield: 4-6 servings (serving size: 1 side portion)
time: 30-45 min
source: Cooks Illustrated, #123, p. 14

pollo con limón y ajillo (chicken with lemon and garlic)

ingredients

2 skinless, boneless chicken breast fillets
2 TBSP olive oil
1 shallot, finely chopped
4 garlic cloves, finely chopped
1 tsp paprika
juice of 1 lemon
2 TBSP chopped fresh parsley
salt
black pepper

preparation

Slice chicken breasts into thin strips, ensuring that the strips are no more than 1/2 inch thick. Heat the oil in a large frying pan. Stir fry the chicken strips with the garlic, shallots, and paprika over high heat for approximately 3 minutes, or until cooked through. After the shallots have caramelized, but just before they burn, add the lemon juice and parsley. Season with salt and pepper to taste.

Serve hot with lemon wedges and garnish with flat leaf parsley.

Variation: use pork fillet and substitute green onions (the white part for the shallot and the green portion for the parsley).

nutritional information: not available

 

yield: 4 servings (serving size: 4-5 strips)
time: 10 min
source: The Complete Spanish Cookbook, p. XX

fresh zucchini salad

ingredients

1/4 cup mirin (sweet sake)
1/4 cup thin soy sauce
1 tablespoon rice vinegar
1 teaspoon dark sesame oil
Freshly ground black pepper to taste
4 small to medium fìrm zucchini, sliced into paper-thin rounds
2 scallions, trimmed and cut into thin diagonal slices (white and green parts)
Red pepper flakes to taste (optional)

preparation

This delicate and refreshing salad is perfect as an accompaniment to any miso- or soy sauce-marinated meat. The zucchini is raw and sliced paper-thin, making for a vegetable side dish that is both crunchy and tender in the same bite. The zucchini will give up some of its natural juices while curing. Those who like a bit of a hot note can sprinkle a small amount of red pepper flakes on the salad for
both color and flavor contrast.

In a salad bowl , whisk together the mirin, soy sauce, rice vinegar, sesame oil, and black pepper. Toss the zucchini and half of the scallions with the dressing and let stand for 30 minutes. Drain. Transfer to a serving bowl, and garnish with the remaining scallions and red pepper flakes, if using.

nutritional information: not available
 
yield: 6-8 servings (serving size: 1 small bowl)
time: 40 min
source: The Asian Grill, p. 78

sesame ginger salmon

ingredients

1/4 cup olive oil
2 tablespoons soy sauce
2 tablespoons rice vinegar
2 tablespoons sesame oil
2 tablespoons brown sugar
2 cloves garlic, pressed
1 tablespoon grated fresh ginger
1 tablespoon sesame seeds
4 green onions, thinly sliced
4 salmon filets

FOR THE HONEY GINGER GLAZE

2 tablespoons honey
1 teaspoon soy sauce
1 teaspoon sesame oil
1/2 teaspoon Sriracha, or more, to taste
1/2 teaspoon grated fresh ginger
1/2 teaspoon sesame seeds

preparation

To make the glaze, whisk together honey, soy sauce, sesame oil, Sriracha, ginger and sesame seeds in a small bowl; set aside.

In a medium bowl, whisk together olive oil, soy sauce, rice vinegar, sesame oil, brown sugar, garlic, ginger, sesame seeds and green onions. In a gallon size Ziploc bag or large bowl, combine ginger marinade and salmon filets; marinate for at least 30 minutes to overnight, turning the bag occasionally.

Preheat oven to 400 degrees F. Lightly coat a 9×13 baking dish with nonstick spray. Place salmon filets along with the marinade onto prepared baking dish and bake until the fish flakes easily with a fork, about 20 minutes. Serve salmon immediately with honey ginger glaze.

nutritional information: not available

 

yield: 4 servings (serving size: 1 filet)
time: 65 min

tilapia with red pepper sauce

ingredients

1 roasted red pepper
1 teaspoon olive oil, plus more for grilling
1/4 cup chopped green onions
1/4 cup mayonnaise
2 teaspoons smoky chipotle sauce
4 tilapia loins
Salt and pepper
1 tablespoon chopped red bell pepper
1 tablespoon chopped orange bell pepper
1 tablespoon chopped yellow bell pepper

preparation

In a food processor, puree the roasted pepper, 1 teaspoon oil, green onions, mayonnaise and chipotle sauce.

Season tilapia with salt and pepper to taste. Grill over medium heat until it is opaque and the juices run clear, 3-4 minutes per side. In a bowl, combine the chopped red, orange and yellow peppers. Remove the fish from the heat and place on plates. Garnish with the sauce and chopped peppers.

nutritional information: not available

 

yield: 4 servings (serving size: 1 loin)
time: 15 min
source: Simply Delicious the Costco Way, p. 141