The DASH Diet – Sarah Carter

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Vegetables and Turkey Stir-Fry

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Directions: 1. Heat oil in a large skillet over medium heat. Add salt, ginger root, garlic, turkey and vegetables. Stir-fry for 1 minute. Reduce heat to prevent scorching…. Read More »

Tuscan White Beans with Spinach, Shrimp and Feta

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Directions: 1. Heat 1 teaspoon oil in a large non-stick skillet over medium-high heat. Cook shrimp until just opaque, about 2 to 3 minutes. Transfer to a plate…. Read More »

Turkey Fajitas Bowls

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Directions: 1. Cut turkey into thin slices and then into strips about 3/4 inch wide. In medium bowl, combine 1 tablespoon of the oil with the lemon juice,… Read More »

Tex-Mex Loaded Baked Sweet Potatoes

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Directions: 1. Poke holes in the potato with a fork, cook on your microwave’s potato setting until potatoes are soft and cooked through (about 8-10 minutes on high… Read More »

Tandoori Chicken

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Directions: 1. Preheat oven to 400 degrees F. Combine yogurt, lemon juice, garlic, paprika, yellow curry powder, ginger and red pepper flakes in a blender and process until… Read More »

Stuffed Poblano Peppers

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Directions: 1. Cook rice according to package instructions. 2. Slice each poblano pepper in half lengthwise and remove the seeds and ribs. 3. Place the peppers in a… Read More »

Spicy Pork Tenderloin with Apples and Sweet Potatoes

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Directions: 1. Preheat the oven to 375°. 2. In a medium bowl, combine apple cider, apple cider vinegar, maple syrup, smoked paprika, ginger, and black pepper; set aside…. Read More »

Spaghetti Squash Lasagna

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Directions: 1. To roast spaghetti squash: Cut the squash in half lengthwise, scoop out the seeds and fibers with a spoon. Place on a baking sheet, cut side… Read More »

Southwest Tortilla Bake

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Directions: 1. Preheat oven to 350 degrees. 2. Coat an 8-inch square baking dish with non-stick spray or oil. Arrange 5 tortilla halves to cover the bottom of… Read More »

Skinny Chicken Pesto Bake

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Directions: 1. Wash the chicken and pat dry with a paper towel. Slice the chicken breast horizontally to create 4 thinner pieces. 2. Preheat the oven to 400… Read More »

Shrimp Pasta Primavera

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Directions: 1. Bring a 6 quart pot of water to a boil. Add asparagus and cook until tender-crisp, about 4 minutes. Transfer to a bowl with a slotted… Read More »

Shepherd’s Pie

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Directions: 1. Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes). 2. Drain… Read More »

Sesame-Honey Chicken & Quinoa Bowl

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Directions: 1. To prepare quinoa: Bring 1 1/2 cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low… Read More »

Sesame Noodles with Broccoli and Chicken

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Directions: 1. Cook pasta according to package directions. Set aside. 2. Mix together sugar, soy sauce and vinegar in small bowl. Set aside. 3. Heat oil in large… Read More »

Sesame Encrusted Baked Chicken Tenders

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Directions: 1. Preheat over to 425 degrees F and spray a baking sheet with non-stick oil spray or parchment paper. 2. Combine the sesame oil and soy sauce… Read More »

Salsa Verde Burger

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Directions: 1. Place the tomatillos, Serrano peppers, onion, and garlic in a saucepan. Add water to just cover and bring to a boil then reduce the heat to… Read More »

Quinoa Spinach Patties

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Directions: 1. Rinse the quinoa thoroughly then place the quinoa in a medium saucepan with 2 cups of water. Bring the water to a boil then reduce it… Read More »

Quick Chili

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Directions: 1. Brown meat and onions in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat. 2. Add beans, tomatoes, and chili powder…. Read More »

Poached Salmon with Mustard-Dill Sauce

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Directions: 1. In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots and sauté until softened, 30 to 60 seconds. Add milk, shallots, salt… Read More »

Peppers Stuffed with Turkey & Vegetables

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Directions: 1. Cook the rice or prepare instant rice according to package directions. Preheat oven to 350 degrees. 2. In a large skillet over medium heat, cook the… Read More »

Pear Quesadillas

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Directions: 1. Lay two tortillas on a clean cutting board or on two plates. 2. Place 1/4 of the cheese on each tortilla. 3. Divide pears, peppers, and… Read More »

Pear Chicken Curry

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Directions: 1. Peel and core 1 pear; puree and set aside. 2. Heat oil in large frying pan over medium heat. Add onion, curry powder, garlic, salt, ginger,… Read More »

Pasta with Porcini Mushrooms

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Directions: 1. Cover mushrooms with hot water in a bowl. Let stand for 10 minutes. Drain, brush off any remaining sand, and cut mushrooms into ½ inch pieces…. Read More »

Pasta Ratatouille

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Directions: 1. Bring water to a boil in a large pot. Add pasta and cook until tender, about 10 minutes. Drain and set aside. 2. Heat oil in… Read More »

Oriental Citrus Chicken

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Directions: 1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). 2. Add chicken, ginger, and garlic, and cook 5 minutes or… Read More »

One Pan Spaghetti

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Directions: 1. Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet.) Drain fat. 2. Stir in water, tomato sauce, and… Read More »

Mushroom Tempeh Stroganoff

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Directions: 1. To cook brown rice, combine 1 cup uncooked brown rice and 2 cups of water in a medium saucepan. Bring mixture to a boil and then… Read More »