50 Recipes to Jump Start the DASH Diet

Read Time: 24 mins

50 Recipes to Jump Start the DASH Diet2/50 Turkey Medallions with Tomato Salad 2 Reviews Test Kitchen Approved Taste of Home Total Time 45 min Servings 6 servings Go to Recipe From the Recipe Creator: This is a quick-to-cook meal using turkey medallions with a crisp coating. The turkey is enhanced by the bright flavor of a simple tomato salad. —Gilda Lester, Millsboro, Delaware Nutrition Facts: 1 serving: 351 calories, 21g fat (3g saturated fat), 68mg cholesterol, 458mg sodium, 13g carbohydrate (4g sugars, 2g fiber), 29g protein. 3/50 Strawberry-Blue Cheese Steak Salad 2 Reviews Test Kitchen Approved Taste of Home

Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator:

Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: At lunch one day, a friend told me about a steak salad she’d had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can’t seem to get enough of that tangy dressing! —Alma Winberry, Great Falls, Montana Nutrition Facts: 1 serving: 289 calories, 15g fat (4g saturated fat), 52mg cholesterol, 452mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 2 fat, 1/2 fruit. 4/50

We use crunchy cucumber slices for dippers

Skinny Quinoa Veggie Dip 2 Reviews Test Kitchen Approved Skinny Quinoa Veggie Dip Recipe photo by Taste of Home Total Time 35 min Servings 32 servings Go to Recipe From the Recipe Creator: Don’t let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. —Jennifer Gizzi, Green Bay, Wisconsin Nutrition Facts: 1/4 cup (calculated without cucumber slices): 65 calories, 3g fat (1g saturated fat), 4mg cholesterol, 54mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2

starch, 1/2 fat

starch, 1/2 fat. 5/50 Sweet Potato Bowl 7 Reviews Test Kitchen Approved Black Bean & Sweet Potato Rice Bowls Recipe photo by Suzan Najjar for Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it’s hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey Nutrition Facts: 2 cups: 435 calories, 11g fat (2g saturated fat), 0

This recipe is my favorite meal to prepare

cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein. 6/50 The Ultimate Fish Tacos 2 Reviews Test Kitchen Approved The Ultimate Fish Tacos Recipe photo by Leticia Almeida for Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: This recipe is my favorite meal to prepare. Adding my own personal touch to the marinade makes my fish tacos pop with flavor. I warm corn tortillas on the grill and add salsa, cilantro, purple cabbage and fresh squeezed lime. —Yvonne Molina, Moreno Valley, California Nutrition Facts: 2 tacos: 284 calories, 5g

Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1/2 fat

fat (1g saturated fat), 124mg cholesterol, 278mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1/2 fat. 7/50 Shrimp & Nectarine Salad 12 Reviews Test Kitchen Approved Shrimp & Nectarine Salad Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it’s delectable served right away, too. —Mary Ann Lee, Clifton Park, New York Nutrition

Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch, 1/2 fruit

Facts: 1 serving: 252 calories, 7g fat (1g saturated fat), 138mg cholesterol, 448mg sodium, 27g carbohydrate (14g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch, 1/2 fruit. 8/50 Pork Chops with Tomato Curry Test Kitchen Approved Pork Chops with Tomato Curry Recipe photo by Taste of Home Total Time 40 min Servings 6 servings Go to Recipe From the Recipe Creator: This hearty flavorful dish is great on cold winter nights. I love the sweetness of the apples, the heat of the curry and the bit of almond crunch.—Mary Leverette, Columbia, South

Diabetic Exchanges: 5 lean meat, 2 starch, 2 vegetable, 1/2 fruit, 1/2 fat

Carolina Nutrition Facts: 1 pork chop with 3/4 cup tomato mixture and 2/3 cup rice (calculated without almonds): 478 calories, 14g fat (5g saturated fat), 89mg cholesterol, 475mg sodium, 50g carbohydrate (15g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 2 vegetable, 1/2 fruit, 1/2 fat. 9/50 Thai Chicken Linguine 7 Reviews Test Kitchen Approved Thai Chicken Linguine Recipe photo by Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: When I’m feeding a crowd, I multiply this Thai-inspired chicken with pasta and snow peas. The merrymaking begins

when everybody digs in, even the kids

when everybody digs in, even the kids. —Teri Rumble, Jensen Beach, Florida Nutrition Facts: 1-1/3 cups: 377 calories, 13g fat (2g saturated fat), 104mg cholesterol, 697mg sodium, 44g carbohydrate (12g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 fat. 10/50 Italian Sausage-Stuffed Zucchini 24 Reviews Test Kitchen Approved Italian Sausage-Stuffed Zucchini Recipe photo by Taste of Home Total Time 50 min Servings 6 servings Go to Recipe From the Recipe Creator: I’ve always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors

that everyone loves

that everyone loves. It worked! We like to include sausage for a main dish but it could be a meatless side too. —Donna Marie Ryan, Topsfield, Massachusetts Nutrition Facts: 2 stuffed zucchini halves: 206 calories, 9g fat (3g saturated fat), 39mg cholesterol, 485mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 starch. 11/50 Spicy Almonds 4 Reviews Test Kitchen Approved MARK DERSE FOR TASTE OF HOME Total Time 40 min Servings 2-1/2 cups Go to Recipe From the Recipe Creator: We like to venture out into the mountain range that surrounds

our family cabin

our family cabin. These nuts never taste better than when we enjoy them together at the peak of an amazing hike. Almonds are extremely nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome! —Gina Myers, Spokane, Washington Nutrition Facts: 1/4 cup: 230 calories, 20g fat (2g saturated fat), 0 cholesterol, 293mg sodium, 9g carbohydrate (3g sugars, 4g fiber), 8g protein. 12/50 Mimi’s Lentil Medley 9 Reviews Test Kitchen Approved Mimi’s Lentil Medley Recipe photo by Taste of Home Total Time 40 min Servings 8 servings Go to Recipe From the Recipe Creator:

I made this one summer evening by putting together what I had on hand

I made this one summer evening by putting together what I had on hand. My husband gave it his top rating. —Mary Ann Hazen, Rochester Hills, Michigan Nutrition Facts: 1-1/4 cups (calculated without bacon): 225 calories, 8g fat (2g saturated fat), 8mg cholesterol, 404mg sodium, 29g carbohydrate (11g sugars, 5g fiber), 10g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable. 13/50 Spiced Salmon 9 Reviews Test Kitchen Approved Taste of Home Total Time 20 min Servings 8 servings Go to Recipe From the Recipe Creator: This delicious, moist fish is very quick and easy to prepare. It gets a

Diabetic Exchanges: 3 lean meat, 1-1/2 fat

little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It’s a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta Nutrition Facts: 3 ounces cooked salmon: 256 calories, 17g fat (4g saturated fat), 65mg cholesterol, 330mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat. 14/50 Tomato Green Bean Soup 10 Reviews Test Kitchen Approved Kristina Vanni for Taste of Home Total Time 45 min Servings 9 servings (2-1/4 quarts) Go to Recipe From the Recipe Creator: This colorful soup is delicious any time of

Served with warm breadsticks, this soup is a complete meal

year. When I can’t get homegrown tomatoes and green beans, I’ve found that frozen beans and canned tomatoes (or even stewed tomatoes) work just fine. Served with warm breadsticks, this soup is a complete meal. —Bernice Nolan, Granite City, Illinois Nutrition Facts: 1 cup: 58 calories, 1g fat (1g saturated fat), 2mg cholesterol, 535mg sodium, 10g carbohydrate (5g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 vegetable. 15/50 White Bean Hummus 7 Reviews Test Kitchen Approved DAN ROBERTS FOR TASTE OF HOME Total Time 5 min Servings 10 servings (1-1/4 cups) Go to Recipe From the Recipe Creator: My version

The beans pack a lot of protein

of hummus features a delightful nuttiness from tahini, a peanut butter-like paste made from ground sesame seeds. The beans pack a lot of protein so it’s a healthy snack for kids. —Marina Castle Kelley, Canyon Country, California Nutrition Facts: 2 tablespoons: 78 calories, 4g fat (1g saturated fat), 0 cholesterol, 114mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch. 16/50 Peppered Sole 2 Reviews Test Kitchen Approved GRACE NATOLI SHELDON FOR TASTE OF HOME Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: My daughter loves this recipe—it’s

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