10 Lean Protein DASH Diet Main Dish Recipes

Grilled Lemon Herb Chicken

This flavorful Grilled Lemon Herb Chicken is a simple yet delicious main dish perfect for those following a DASH diet.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 3 tablespoons lemon juice
• 2 teaspoons dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking method:

1. In a bowl, mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper to create a marinade.
2. Place the chicken breasts in a resealable bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6-7 minutes on each side, or until fully cooked.
5. Serve hot with a side of steamed vegetables.

Baked Salmon with Dill

This Baked Salmon with Dill recipe combines the heart-healthy benefits of salmon with fresh dill for a fragrant and tasty dish.

Ingredients:

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

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the fillets and sprinkle with fresh dill, salt, and pepper.
4. Arrange lemon slices on top of the salmon.
5. Bake for 15-20 minutes, or until the salmon is opaque and flakes easily with a fork.

Turkey and Spinach Stuffed Peppers

These Turkey and Spinach Stuffed Peppers are a nutritious and filling option suitable for any meal.

Ingredients:

• 4 large bell peppers, halved and seeded
• 1 pound ground turkey
• 1 cup fresh spinach, chopped
• 1 cup quinoa, cooked
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, brown the ground turkey over medium heat until fully cooked.
3. Stir in the spinach, cooked quinoa, garlic powder, salt, and pepper.
4. Stuff each bell pepper half with the mixture and place them on a baking dish.
5. Bake for 25-30 minutes, or until the peppers are tender.

Greek Yogurt Marinated Pork Tenderloin

This Greek Yogurt Marinated Pork Tenderloin is tender, juicy, and packed with Mediterranean flavors.

Ingredients:

• 1 pork tenderloin (about 1 pound)
• 1 cup Greek yogurt
• 2 tablespoons lemon juice
• 1 tablespoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking method:

1. In a bowl, combine Greek yogurt, lemon juice, oregano, garlic powder, salt, and pepper.
2. Add the pork tenderloin to the bowl, ensuring it is fully coated with the marinade. Cover and refrigerate for at least 2 hours.
3. Preheat the oven to 400°F (200°C).
4. Place the marinated pork tenderloin on a baking sheet and roast for 20-25 minutes, or until the internal temperature reaches 145°F (63°C).
5. Let the pork rest for 5 minutes before slicing and serving.

Lentil and Vegetable Stir-Fry

Packed with protein and fiber, this Lentil and Vegetable Stir-Fry is a wholesome vegetarian main dish.

Ingredients:

• 1 cup cooked lentils
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, sliced
• 2 tablespoons soy sauce
• 1 teaspoon ginger, grated

Cooking method:

1. Heat olive oil in a large pan over medium heat.
2. Add red bell pepper, broccoli, and carrot to the pan and sauté until tender.
3. Stir in the cooked lentils, soy sauce, and ginger.
4. Cook for an additional 2-3 minutes, mixing well.
5. Serve hot as a main dish or over brown rice.

Cod with Tomato Basil Sauce

This light and refreshing Cod with Tomato Basil Sauce is an excellent way to enjoy lean protein on the DASH diet.

Ingredients:

• 4 cod fillets
• 2 tablespoons olive oil
• 2 cups cherry tomatoes, halved
• 2 cloves garlic, minced
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Cooking method:

1. Heat olive oil in a pan over medium heat.
2. Add garlic and cherry tomatoes, cooking until tomatoes soften.
3. Place cod fillets into the pan, season with salt and pepper, and cover.
4. Simmer for 10-12 minutes, or until the fish is cooked through.
5. Sprinkle with fresh basil before serving.

Chickpea and Avocado Salad

This Chickpea and Avocado Salad is a refreshing, protein-packed main dish that’s perfect for a quick and healthy meal.

Ingredients:

• 1 can chickpeas, rinsed and drained
• 1 avocado, diced
• 1 cucumber, sliced
• 1/4 cup red onion, diced
• 2 tablespoons lemon juice
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine chickpeas, avocado, cucumber, and red onion.
2. Drizzle with lemon juice and season with salt and pepper.
3. Toss gently to mix all ingredients.
4. Chill in the refrigerator for 10 minutes before serving.

Lemon Thyme Chicken Skewers

These Lemon Thyme Chicken Skewers are perfect for a quick and healthy main course full of zesty flavors.

Ingredients:

• 1 pound chicken breast, cubed
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon fresh thyme leaves
• Salt and pepper to taste

Cooking method:

1. In a bowl, mix olive oil, lemon juice, thyme, salt, and pepper.
2. Add the chicken cubes to the bowl and coat with the marinade. Refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the marinated chicken onto skewers.
5. Grill for about 8-10 minutes, turning occasionally until the chicken is fully cooked.

Quinoa and Black Bean Tacos

These Quinoa and Black Bean Tacos are a plant-based delight that’s perfect for anyone looking for a meatless meal option.

Ingredients:

• 1 cup quinoa, cooked
• 1 can black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• 8 small taco shells

Cooking method:

1. Heat olive oil in a pan over medium heat.
2. Add cooked quinoa, black beans, cumin, salt, and pepper, stirring until heated through.
3. Fill each taco shell with the quinoa and black bean mixture.
4. Serve with your choice of toppings such as diced tomatoes, lettuce, or avocado.

Spicy Shrimp Stir-Fry

This Spicy Shrimp Stir-Fry is a quick and flavorful dish that brings a bit of heat to your DASH diet repertoire.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 cup snow peas
• 2 tablespoons soy sauce
• 1 teaspoon chili flakes

Cooking method:

1. Heat olive oil in a large skillet over medium heat.
2. Add shrimp, bell pepper, and snow peas, stir-frying until shrimp are opaque.
3. Stir in soy sauce and chili flakes, cooking for an additional 2 minutes.
4. Serve immediately, garnished with fresh herbs if desired.