10 Delicious DASH Diet Dinner Recipes

Grilled Lemon Herb Chicken

A flavorful and juicy chicken dish that perfectly aligns with the DASH diet principles.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• Juice of 2 lemons
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Cooking method:

1. In a bowl, mix olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.
2. Marinate chicken breasts in the mixture for at least 30 minutes.
3. Preheat grill to medium-high heat.
4. Grill chicken for 6-7 minutes on each side or until fully cooked.
5. Let rest before serving.

Quinoa and Black Bean Stuffed Peppers

These vibrant stuffed peppers are both nutritious and delicious, making them a perfect DASH diet dinner choice.

Ingredients:

• 4 large bell peppers
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1/4 cup chopped cilantro

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Cook quinoa in vegetable broth according to package instructions.
3. In a large bowl, combine cooked quinoa, black beans, corn, cumin, chili powder, salt, and pepper.
4. Cut the tops off the peppers and remove seeds.
5. Stuff each pepper with the quinoa mixture.
6. Place stuffed peppers in a baking dish, cover with foil, and bake for 30 minutes.
7. Garnish with cilantro before serving.

Baked Salmon with Asparagus

This heart-healthy salmon paired with asparagus provides a nutrient-rich meal that’s full of flavor.

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 1 lemon, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon fresh dill, chopped

Cooking method:

1. Preheat oven to 400°F (200°C).
2. Place salmon fillets and asparagus on a baking sheet.
3. Drizzle with olive oil, and season with salt, pepper, and dill.
4. Arrange lemon slices over the salmon.
5. Bake for 12-15 minutes, until salmon is cooked through.
6. Serve immediately.

Spinach and Mushroom Frittata

This easy-to-make frittata is a great way to incorporate more vegetables into your diet while sticking to the DASH guidelines.

Ingredients:

• 8 eggs
• 2 cups fresh spinach, chopped
• 1 cup mushrooms, sliced
• 1/2 cup onion, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup feta cheese, crumbled

Cooking method:

1. Preheat oven to 350°F (175°C).
2. In an oven-safe skillet, heat olive oil over medium heat.
3. Sauté onions and mushrooms until soft.
4. Add spinach and cook until wilted.
5. Beat eggs with salt and pepper, and pour over the vegetables.
6. Cook until edges are set, then sprinkle with feta cheese.
7. Transfer skillet to the oven and bake for 10-12 minutes.
8. Cool slightly before slicing.

Mediterranean Chickpea Salad

A refreshing salad packed with flavors and nutrients, making it a perfect DASH diet meal.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the salad and toss to combine.
4. Chill before serving.

Garlic Lemon Shrimp Pasta

This pasta dish is light and tasty, featuring shrimp with a hint of garlic and lemon.

Ingredients:

• 8 oz whole wheat pasta
• 1 lb shrimp, peeled and deveined
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• Juice of 1 lemon
• 1/4 teaspoon red pepper flakes
• Salt and pepper to taste
• 1/4 cup fresh basil, chopped

Cooking method:

1. Cook pasta according to package instructions.
2. In a skillet, heat olive oil over medium heat, add garlic and red pepper flakes.
3. Add shrimp, and cook until pink and opaque.
4. Toss cooked pasta with shrimp, lemon juice, salt, and pepper.
5. Garnish with fresh basil before serving.

Lentil and Vegetable Stew

This hearty stew is not only satisfying but also packed with nutrients essential for a balanced diet.

Ingredients:

• 1 cup lentils, rinsed
• 4 cups vegetable broth
• 1 carrot, diced
• 1 celery stalk, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon fresh parsley, chopped

Cooking method:

1. In a large pot, sauté onion, carrot, celery, and garlic until softened.
2. Add lentils, vegetable broth, diced tomatoes, cumin, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30 minutes.
4. Stir in fresh parsley before serving.

Broiled Cod with Lemon and Capers

An easy and delicious way to enjoy fish, filled with fresh flavors that adhere to the DASH diet.

Ingredients:

• 4 cod fillets
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 tablespoons capers, drained
• Salt and pepper to taste
• Lemon wedges for serving

Cooking method:

1. Preheat broiler.
2. Brush cod fillets with olive oil and lemon juice.
3. Sprinkle with capers, salt, and pepper.
4. Broil for 8-10 minutes or until fish flakes easily.
5. Serve with lemon wedges.

Zucchini Noodles with Pesto

A low-carb, high-flavor dish that offers a delightful twist on traditional pasta.

Ingredients:

• 4 medium zucchinis
• 1/2 cup basil pesto
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons pine nuts
• Salt and pepper to taste

Cooking method:

1. Spiralize the zucchinis into noodles.
2. In a skillet, lightly sauté zucchini noodles until just tender.
3. Toss with pesto, cherry tomatoes, salt, and pepper.
4. Top with pine nuts before serving.

Veggie Stir Fry with Tofu

A quick and easy stir fry that’s packed with vegetables and plant-based protein.

Ingredients:

• 14 oz firm tofu, cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, sliced
• 3 green onions, chopped
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced

Cooking method:

1. Marinate tofu in soy sauce for 15 minutes.
2. Heat sesame oil in a pan over medium heat, add garlic and ginger.
3. Add vegetables and stir fry for 5-7 minutes.
4. Add tofu and cook until heated through.
5. Serve immediately.