Wonton Soup: DASH style

CHICKEN WONTONS AND WONTON SOUP WITH CHICKEN AND CABBAGE

I love wontons... chicken, pork, even shrimp wontons are AMAZING!!

Under DASH you should be able to enjoy every type of food out there. One should not miss out in life. We only have to find a way to make it healthier. :)

This is a one-pot super lazy recipe. Yes, lazy! I know! Crazy, huh! But so packed in flavor that I really had to share it. You could go all fancy with it. If you have tons of veggies and stuff. But the ingredients used in this recipe, I always have them around in the pantry... so for me is a no-brainer. My husband really likes it as well... so win, win!! :)

My favorite Chinese products are: low sodium soy sauce, sesame seed oil and ground ginger.These ingredients are just a one time investment. I can promise you that you would love them as much I do. You would only need a little bit of each at the time, so you should keep them refrigerated and will be plenty left for many, many recipes more. 

Now, lets talk about the cabbage. Cabbage is an astonishing vegetable. In any of it varieties like savoy or curly cabbage, napa, bok choy and even green plain cabbage, is a great source of potassium, vitamin C and vitamin K ( remember!! patients taking anticoagulant therapy, like coumadin, should avoid green leafy vegetables). Cabbage has few calories, low in sodium and fat. Is wonderful in salads, soups, wraps, and stews.

Onion powder, low sodium soy sauce, sesame seed oil, ground ginger

one organic onion, parsley, whole black peppercorns

low calorie, low sodium chicken stock

CHICKEN WONTON SOUP ( for 2)

Amount of sodium per bowl of soup with the wontons: 564mg of sodium

1. CHICKEN STOCK

INGREDIENTS FOR THE CHICKEN STOCK

1 boneless, skinless organic raw chicken breast or a 8 oz boneless, skinless chicken breast

5 cups of water

10-20 whole black peppercorns (it is not an exact science! Add as much as you like)

1/2 whole onion, roughly chopped

1 cup of chopped Italian parsley ( my favorite but go ahead and use whichever you like)

1 1/2 teaspoon of No Salt ( only if recommended use from your doctor)

2 tablespoons of ground ginger

1 tablespoon of low sodium soy sauce

1 head of cabbage, roughly chopped ( SAVE the other half)

       ( my favorite is savoy! But choose between savoy, napa or bok choy for this recipe)

DIRECTIONS FOR CHICKEN STOCK

Reserve half of the chopped cabbage. Set aside. 

In a medium saucepan, add all the rest of the ingredients in the list. ( Chicken, water, peppercorns, 1/2 onion, the parsley, the No Salt, the ground ginger, the soy sauce and 1/2 of the head of cabbage).First bring it to a boil for 5 min and then let it simmer in medium heat until chicken is fully cooked. I use a meat thermometer to check if the chicken is done (an internal temperature of 162 F); usually around 20-25 min.

Next, set the chicken aside and let it cool. Remove the chicken stock from the heat and strain it. Please be careful the stock is hot! No one wants whole peppercorns in their soup :p that is why you should throw away what is been strained and remember to keep the stock and put it back in the pot and let it simmer while you prepare the rest of the ingredients to be added to the soup.

2. CHICKEN WONTONS

INGREDIENTS for the CHICKEN WONTONS

1/2 of the previously cooked and shredded boneless skinless chicken breast ( from above)
2 teaspoons of ground ginger
1 teaspoon of low sodium soy sauce
1 teaspoon of onion powder
8-10 pieces of round or square wonton wraps ( 4-5 pieces each)
1/2 glass of water


DIRECTIONS for the CHICKEN WONTONS

In a small bowl, mix the shredded chicken with the ground ginger, the low sodium soy sauce and the onion powder. Next, take the 1 wonton wrap and add approximately 1 teaspoon of the filling. Then lightly moisten the external rim of the wonton with water. Finally fold the wonton carefully in a half moon shape. ( Look the photo). REPEAT UNTIL ALL ARE DONE and set aside!

3. WONTON SOUP WITH CHICKEN WONTONS- FINAL PRODUCT

FINAL INGREDIENTS: 

*The chicken stock
*The rest of the shredded chicken breast
1/2 of roughly chopped cabbage
1 teaspoon of low sodium soy sauce
1/2 tablespoon of ground ginger
1/2 teaspoon of sesame seed oil for each bowl of soup
2 green onions, finely chopped, whites and green

DIRECTIONS:

In the pot where the chicken stock is simmering away, just raise the temperature to medium/high heat. Add the rest of the cabbage ( that was set apart since the beggining), the low sodium soy sauce, the ground ginger and the rest of the shredded chicken. Let it come to a boil. Next, to the pot, add the wontons and let them cook for 3-4 min.


PRESENTATION:

Serve the soup with the wontons in a beautiful bowl. Add the chopped green onion and the sesame oil.... Enjoy!!

CHINESE RECIPES WITH A DASH TWIST

I really love chinese food but sometimes enjoying it without feeling guilty is complicated. Even though, you could eat tones of veggies in chinese takeout, the amount of sodium in their dishes is overwhelming. 
So I decided to give it a try and start preparing my own take on chinese favorites. Yes, yes, off course is not exactly the same taste but is pretty close. I try my best to prepare easy recipes with common/regular produce or if you would invest in a less common product that you will either notice that its shelf life is long and its price is affordable.
My first recipes are:
    a) wonton soup
    b) chicken wontons
I hope you try these amazing recipes and that you enjoy them just like my family does. :)

POTATO AND LEEK SOUP: DASH STYLE

Potato and Leek soup

AMERICAN OR FRENCH IN ORIGIN? 

This soup is delicious.

Leek and potato soup

SERVED COLD OR HOT?

 Excellent for summer or winter times.

Is a classic. DASH style makes it hearty and healthy.









INGREDIENTS ( SERVES 3-4)

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Serving size:
      1 1/2 cups with 1 tablespoon of greek yogurt:  salt content: 141.1 mg per serving / Carbs: 1

      1 1/2 cup without greek yogurt and the Canadian bacon: salt content: 97 mg / Carbs: 1

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20 onz of yukon golden potatoes ( around 2 big potatoes in size/ best choice for extra creamy soup)
1 medium onion, diced in small cubes
1 big leek, clean, diced or sliced into rough pieces
1 sliced of Canadian bacon  ( optional)
        ( ideally a slice: less than 12 grams in weight and less than 150mg of salt)
1 garlic clove, minced
2 bay leaves
2 cups of low sodium chicken stock or vegetables stock.
      Favorite brand: Pacific Natural Foods Organic Free Range Chicken Broth low sodium  ( gives flavor)
2 cups of water ( you con substitute the entire thing - 4 cups of water)
5 whole black peppercorns
1/4 teaspoon of thyme
Dash of red pepper flakes
Dash of black pepper and No Salt ( if allowed by your doctor, if not just omit)
PAM cooking spray
1/4 cup of plain non fat greek yogurt ( in total for 4 servings) Favorite brand: Chobani
2 tablespoons of chopped green onion or chives

PREPARATION

In a medium or large saucepan, over medium-high heat, spray 3 seconds of PAM cooking spray. Add the onions, the leeks, the bay leaf, the peppercorns, the thyme, the Canadian bacon, the garlic and the pepper flakes, stirring frequently, until becoming translucent and soft ( usually 5 min). Add the potatoes and let them cook with the mix for another 2 min. Then add the chicken broth and the water. Raise the heat to high and bring to a boil. Next reduce the heat to medium/low and let it simmer for 30-40 min or until the potatoes are soft.
Use an immersion blender or a regular blender with caution to puree the mixture until smooth ( remember to remove the bay leaves). Or for a more rustic feel just use a potato masher instead.

You could serve it 2 ways:

    Hot from the saucepan:
          just serve over cute bowls with a tablespoon of plain non fat greek yogurt
          and garnish with a sprinkle of green onions or chives.

    Cold: let it chill in the refrigerator for 2 hours or until nice and cold
         Serve over bowls the same ways as the hot preparation ( with greek yogurt &/or chives)

Favorite broth and greek yogurt

Low Sodium Salisbury "Steak" with Mushroom Sauce: Gone healthy DASH style

Salisbury "Steak" with mushroom sauce 

A classic recipe... usually from those frozen TV dinners! Very popular in the 60's served over mash potatoes and gravy.
It was invented by a colleague, an American physician, Dr. J. H. Salisbury. He was an early proponent of a low-carbohydrate diet for weight loss.
Now a days, if you buy them frozen or already prepared... it comes with a combination of  ground beef and pork and tons of salt.
Here is a simple but yet delicious way of enjoying this recipe in a way that is healthy and good for you!


INGREDIENTS ( Serves 2)

1 serving= 1 patty ( 4oz ground beef) + 2 tablespoon of gravy = 141.6mg of salt

For the patties:
8oz of ground beef ( 95% lean, 5% fat)
Dash of dried oregano leafs
1/2 teaspoon of onion powder
1 teaspoon of garlic powder
1/2 teaspoon of dried parsley flakes
1/2 tablespoon of plain breadcrumbs
1/4 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
3 seconds of PAM spray
Dash of black pepper and No Salt (if allowed by you physician)



For the sauce/gravy
1 cup of sliced mushrooms ( use any that you like)
1/4 cup of diced onion
1/2 tablespoon of onion powder
1/2 tablespoon of garlic powder
1/2 tablespoon of dried parsley flakes
1/4 teaspoon of Worcestershire sauce
1 tablespoon of balsamic vinegar
1 teaspoon of low sodium ketchup
1/4 teaspoon of ground mustard
1/4 cup of water
3 seconds of PAM spray



PREPARATION


In a large bowl, combine the ingredients for the patties except the PAM and the flour.
Mix well. Divide into 2 (4oz) patties. Each patty should be oval in size and no more than 1/2 inch thick. Let them chill in the refrigerator while you prepare the rest of the ingredients for the sauce/gravy.

In a non-stick skillet, heat over medium-high and spray 3 seconds of PAM. Next, add the onion, the mushrooms, the onion powder, the garlic powder, the parsley and the Worcestershire sauce. Cook for 3-5 min or until the mushrooms just change color. Remove from the skillet and set it aside.
Just before cooking the patties, take them out of the refrigerator and sprinkle them around with the flour (this would help the patties brown and for a delicious thicker gravy). Then, add 3 seconds of PAM to the skillet again. Cook for 3 minutes in each side. Next, add the mixture of mushrooms that was cook previously to the skillet where the patties are cooking and then add the balsamic vinegar, the ketchup, ground mustard and the water. Mix the sauce. Lower the temperature to medium heat. Cover and let it simmer for 15 min or until internal temperature of the patties reach 160F.

Serve over white rice or potatoes.

ENJOY!

Salisbury Steak with rice

 

ONION SOUP: low sodium, very tasty

Onion soup is one of my favorite soup of all time. Is sweet and hearty. I love it a la gratinee. But if you order it at a restaurant you would probably going to eat more than half the amount of salt in a day.
Being on DASH doesn't mean that you have to miss out of all the things that you use to eat ... It only means that you have to pick better options to cook them now.
Is a great recipe with few ingredients and tons of deliciousness... that I promise you if you are an onion fan you are going to love this recipe.



INGREDIENTS (FEEDS 2)

Total salt per serving ( 1 serving of soup = 2 cups)
     1 serving of soup = 176.25 mg of salt// if you add fresh mozzarella= 281.25mg of salt

1 big yellow onion, cut into thin slices
1 dry bay leaf
1 clove of garlic, minced
Dash of black pepper and No Salt ( important because chloride is needed to soften the onions)
4 cups of low sodium chicken or beef or vegetable stock
           ( preferably Pacific Natural Foods, Organic, Free Range Chicken broth low sodium
            1 cup = 80mg of sodium or 3% of the daily value)
1/4 teaspoon of Worcestershire sauce (avoid if you are vegan, it contains anchovies)
3 seconds of PAM spray


PREPARATION

In medium to large saucepan add 3 seconds of PAM and then over medium-low heat sweat the onions with the bay leaf, No salt and pepper for about 30 min until caramelize or golden brown. During this time if you notice that the onions are very dry add from time to time (usually every 5min) a splash of your stock ( it going to probably take around 118mL for the entire onions to become caramelize). This would help the onions cook and it will avoid them to burn.

Then, add the garlic and let them cook for another 5 min.
Next, add the rest of the stock and crank up the heat to medium-high until it boils. Then lower the heat to medium and let it simmer for 40 min or until it reduces to half. Fish out the bay leaf.
Serve over an oven resistant bowls with a toasted piece of bread ( equal to one carb in DASH) or croutons made of whole wheat pita and 1 oz of fresh mozzarella and let the stand under the broiler for 2min or until cheese is melted and golden brown.
Enjoy!!!

DASH: TZATZIKI SAUCE / CUCUMBER YOGURT DIP

tzatziki sauce with a twist

Tzatziki sauce is delicious as a side for gyros and kabobs. Makes a tangy salad dressing. Great as a marinate for meat. Wonderful as a dip for chips, raw vegetables, falafel and pita squares.

Main ingredient: Greek yogurt!! Tip:  choose greek yogurt instead of sour cream because it is minimally processed, an excellent source of calcium and protein ( twice the amount of protein as regular american yogurt) and NO FAT at all.

DASH diet based in a 2000 cal/day recommends between 2-3 diary servings a day. This recipe is great because it just contain 1 cup of yogurt that is equal to 1 serving of diary and almost 2 serving of vegetables. Feeds so many people or even great for several servings.... so added it to so many thing as you imagination let you!



INGREDIENTS (feeds 3-4persons)

1 medium size cucumber, seeded, chopped in very small squares
1 cup of non fat plain greek yogurt, Chobani  0% fat
1 garlic clove, minced finely
1/2 tablespoon of white wine vinegar
1/2 tablespoon of freshly squeezed lime
1/2 teaspoon of dried dill or 1 teaspoon of fresh chopped dill (optional)
1 teaspoon of garlic powder (gives taste without the spice of an extra raw garlic)
1 teaspoon of extra virgin olive oil or even garlic flavored olive oil
1 tablespoon of finely chopped yellow onion (adds an extra layer of flavor)
Dash of black pepper and No Salt ( if allowed by your doctor if not avoid)


PREPARATION

Leave the cucumber skin, it adds fiber and color to the sauce. But you could also remove the skin if you don't like it; the dip will still taste fabulous either way.

In a bowl, mix all the ingredients together. Cover and let it chill for 1-2 hours before serving. The more it chills the better the flavors will blend.

Enjoy!

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DASH: TABOULE SALAD

Taboule is a great vegetarian salad. Great with turkey kabobs and pitas. 

Bulgur wheat is an excellent source of whole-grain and fiber. Also is a great low fat ingredient and high in iron. 

You are able to buy it in almost every grocery stores in the U.S.

taboule salad: low sodium, low fat, high in fiber

INGREDIENTS ( Feeds 4-6 persons)

2 1/2 tbsp of bulgur wheat, parboiled and dried
2/3 cup of boiled water
1 large bunch of parsley (curled or flat-leaf), chopped
1 tbsp of fresh lemon juice
1 whole ripe tomato, chopped in squares
1/2 medium chopped onion
1 garlic clove, minced
1 cucumber, seeded and chopped in small squares
4-5 mint leafs finely chopped (optional)
4 teaspoon of extra virgin olive oil
Dash of black pepper and No Salt ( if allowed by our doctor)
Lettuce (optional)

PREPARATION

In a medium bowl combine the wheat and the hot water. Next, cover it and let it stand in the refrigerator over night.
In the morning, drain the excess water form the wheat and combine the rest of the ingredients. Mix well and let it marinate for 2-3 hours in the refrigerator before serving. Toss well before serving.
Suggestions: Serve on a bed of lettuce.

Enjoy!!

DASH: CHEESE AND VEGETABLES FRITTATA/ FRITTATA DE QUESO Y VEGETALES

DASH cheese and vegetable frittata

DASH recipe Cheese and Vegetables Frittata

DASH recipe

CHEESE AND VEGETABLES FRITTATA





Frittata de queso y vegetales bajo el regimen DASH

Deliciosa!




Frittata is just the italian take on an omelette. Yeah egg! Even though you are on a life-changing/eating-changing energy on your new DASH diet that doesn't mean that you should never eat eggs anymore. If you explore different frittata recipes you notice that most of them are made with way to many eggs and that is not good.
The most delicious thing of preparing frittata  is being able to use it as a yummy vehicle for adding so many different ingredients as your imagination likes. Be spontaneous and explore. This recipe is with cheese, corn and peas but you could make it a meal by itself ...just add a cooked and chopped potato, cheese and vegetables and of course avoid the portion of rice that comes in the picture... and voila ... deliciousness in a plate!
Moderation, moderation, moderation and I like to say portion, portion, portion is the key for success in everything even if you already have a healthy lifestyle and for these recipe.. stick to 1 egg per person.
So back to business... which is the best egg? Eggs are very nutritious and delicious. You just have to recognize which type of eggs is the best for you. Be critical! Interesting enough...  Not all eggs are created equal. Yes, they all come from hen but, and here comes the BUT not all hen all the same. A happy hen is a happy egg. So chose and support sustainable ways of growing and feeding hens. Chose vegetarian fed hens and organic. Remember that the egg yolk contains plenty of vitamins like A,D and E. Always plan your meals ahead so you are able to enjoy a whole egg once a week. But I just stick to eating 1 whole egg a week and if you enjoy egg a lot you could eat instead 2 egg whites because 2 egg white is equal to 1 protein exchange.


INGREDIENTS ( FEEDS 2)

2 whole organic eggs
1/2 cup of a mix of frozen yellow corn and peas, already thawed
1/4 cup of chopped onion
2 garlic cloves finely chopped ( use as much as you like)
1/4 cup of chopped green onion
1/2 teaspoon of onion powder
1/2 teaspoon of garlic powder (optional)
1 teaspoon of nonfat milk
Dash of pepper and a dash of No Salt ( if allowed by your doctor if not omit)
1/4 teaspoon of ground coriander
1/4 teaspoon of ground cumin
1/4 cup of shredded mozzarella cheese ( from part skim milk)
1 oz of gouda cheese ( if you don't like it or don't have it around just double the portion of the mozzarella)
PAM spray
Preferable a cast-iron skillet if not don't panic because you can also do it over a non-stick skillet (read preparation for details)

PREPARATION

Heat a skillet over medium heat and spray 2 seconds of PAM. Add the onion, the peas and corn and cook until onions are translucent (usually 5-7min). While that is cooking.... in a bowl, whisk the eggs with the teaspoon of milk, No salt and pepper until the eggs are even in color. Set aside.
Then add the garlic, the onion powder, garlic powder, the coriander and the cumin to the skillet; mix and cook for another 2 minutes. Next, level the vegetable mixture in the skillet and add slowly and evenly the whisked eggs until every vegetable is covered. You could move around the skillet so everything gets covered. Let it cook for 2-3 min.
Put the oven over broil.
Here comes the tricky part, if you have a cast iron skillet you could do the entire recipe in that but if you are like me and only have non-stick skillets... don't panic... Just heat the oven over broil and let the oven's door open and just slightly put the skillet under the broiler while you are controlling the handle ( wear an oven mitten all the time)  for 1 -2 min ( Do not put the entire thing in the oven because the plastic handle will melt).

If you have a cast-iron skillet just stick it to the oven until cheese is melted and golden brown (2-3min)

That time will be enough for the cheese to melt and the edges to turn slightly golden brown.
Garnish with the green onion.
Enjoy it with white rice and diced tomatoes. :)


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Frittata es una deliciosa manera de comer huevo. Esta receta es sencilla de hacer y nutritiva ya que es muy similar al omelette.

Estar bajo el regimen DASH no significa que nunca mas vas a poder comer huevo. La clave para disfrutar del huevo es la moderación y reconoger cuales son las porciones adecuadas para cada platillo a preparar. Te recomiendo que consumas un huevo entero a la semana y si deseas aun mas.... nada mas utiliza las claras ( 2 claras de huevo equivalen a 1 proteina en DASH). El huevo, especialmente la yema, es un ingrediente rico en nutrientes y vitaminas como la Vit A, D y E.

Escoge siempre consumir productos orgánicos y libres de antibióticos.

.
INGREDIENTES (PARA 2 PERSONAS)


2 huevos organicos
1/2 taza de maiz y petit pois congelados, dejar descongelar y utilizar a temperatura ambiente
1/4 taza de cebolla cortada en pedacitos
2 dientes de ajo cortados finamente ( puede no utilizar o puede usar cuantos dientes de ajo quiera)
1/4 taza de cebollin cortado finamente
1/2 cucharadita de cebolla en polvo
1/2 cucharadita de ajo en polvo (optional)
1 cucharadita de leche sin grasa
Una pizca de pimienta y del producto No Salt ( sustituto de sal, solo si su medico se lo recomienda)
1/4 cucharadita de culantro en polvo
1/4 cucharadita de comino en polvo
1/4 de taza de queso mozzarella en polvo ( ojala de leche 2% o menos)
1 oz de queso gouda ( si no tiene o no le gusta, solo duplique la dosis de queso mozzarella)
PAM spray
Utilizar preferiblemente un sarten de hierro si no tiene puede aun utilizar un sarten de teflon... seguir leyendo las instrucciones para mas informacion

PREPARACION

Caliente un sarten sobre fuego medio y agregue dos segundos de PAM spray. Luego agregue la cebolla  y los vegetales y cocine haste que la cebolla quede translucida (usualemente 5-7min). Mientras tanto en un recipiente bata el huevo, la cucharadita de leche descremada, el No Sal y la pimienta hasta que este todo bien incorporado. Deje de lado.
Luego a la cebolla cocida y los vegetales, agregele el ajo y las especies. Mezcle bien y deje cocinar por otros 2 min ( cuide que no se le queme el ajo). Cuando eso esta listo, agregele a esa preparacion lentamente el huevo batido de manera pareja hasta que todos los vegetales esten cubiertos de huevo. Puede levantar el sarten y moverlo hacia los lados con cuidado hasta que todo este cubierto. Deje cocinar por 2-3 min (siempre sobre fuego moderado).
Caliente el horno en broil.
Si utilizo un sarten de hierro coloque todo en el horno por2-3min o hasta que el queso este derretido y los bordes esten doratitos.

Si utilizo un sarten de teflon.... abre la puerta del horno y utilizando un guante para horno coloque el sarten debajo de la rejilla del horno por 1-2 min. Nunca coloque un sarten de teflon directo en el horno porque las agaraderras tienen a ser de plastico y este se derrite.

Puede acompanar con arroz blanco y ensalada de tomate. Provecho!

DASH: PIZZA GOES EXTRA HEALTHY: MARGHERITA STYLE

Multigrain low sodium meatless pizza

My husband loves PIZZA. He could eat pizza for breakfast, lunch, dinner and as a snack in one day. So when you are in a "diet" you should be able to reinvent an unhealthy family favorite recipe into a delicious, nutritious and low sodium mouthwatering dish. I promise you that you would never call again for delivery or even go out for pizza anymore.

INGREDIENTS ( FEEDS 2-3 persons) :)

12 inch multi grain thin pizza pie crust Mamma Mary's ( really good deal, low sodium of all brands per piece)
1 cup of tomato sauce Muir Glen Organic No salt added
10 large garlic cloves chopped ( or as much as you like)
1  teaspoon of dried oregano (total)
1 teaspoon of dried basil (total)
Dash of No Salt ( if allowed by your doctor) and black pepper
1/4 cup of part skim milk mozzarella shredded cheese
1.5 oz of fresh mozzarella cheese
1 big red and ripe tomato, cut thinly
12 leaf of fresh basil, chopped
2 teaspoon of good quality extra virgin olive oil
2 teaspoon of onion powder (total)
2 teaspoon of garlic powder (total)
PAM spray

PREPARATION

Preheat the oven to 425 F.

Heat over medium-high a medium size saucepan. Spray 2 seconds of PAM. Add the garlic. Cook for 3 min or until golden brown. Next add the tomato sauce, 1/2 teaspoon of basil and oregano and as well 1 teaspoon of onion powder and garlic powder. Let simmer for 8-10 min over medium-low heat.

In a pizza pan, spray evenly PAM until covered. Put the pizza pie crust. Spray the pizza pie crust with PAM. Sprinkle on top the pie crust 1 teaspoon of onion powder and garlic powder. Stick it into the oven for 4 min. Remove from the oven. Add evenly the 2/3 of the tomato sauce over the pie crust even over the edges.  Set aside the other 1/3 of the sauce for dipping. Then add around the pie crust the tomato slices. Sprinkle the rest of 1/2 teaspoon of dried oregano and basil over the tomatoes. Stick back to the oven for 5 min.

Next remove from the oven and add first the shredded mozzarella around the tomato slices and then add the fresh mozzarella on top of the tomato slices. Stick back to the oven for 3 min. Then change the oven temperature to broil and let it cook for 2-3 min or until edges and cheese are turning slightly brown.
Remove from the oven. Let it rest for 2-3 min. At last add the fresh basil and drizzle the 2 teaspoon of the extra virgin olive oil over the entire pizza. Cut into slices. Remember the reserved tomato sauce for dipping. ENJOY!!

DASH: FRIED RICE/ JAMBALAYA SHRIMP

fried rice jambalaya shrimp

My own mix between a creole and Costa Rican recipe... is delicious and very tasty recipe. Many use previously chilled leftover white rice but I don't. I like flavoring the rice instead of using plain white rice because it adds deep flavor. 

The key for great fried rice is to let the heat of the pan make its wonder, spread out the rice and just leave it alone for some time. Also cook ingredients separately as well.

 Hope you enjoy the recipe!



INGREDIENTS / PREPARATION ( FEEDS 2)


FIRST THE RICE:

1 cup of Riceland parboiled long grain rice uncooked
1/4 cup of chopped yellow onion
2 cloves of garlic, chopped
1/4 teaspoon of garlic powder
1/4 teaspoon of paprika
1/4 teaspoon of onion powder
1/4 teaspoon of achiote/annatto ( if you cannot find it, use instead tumeric)
1 dash of cayenne ( as much as you like)
1/2 teaspoon of tomato paste
1 cup of low sodium seafood stock
1 cup of water
2 second PAM spray


DO NOT WASH THE RICE.
Heat a medium size saucepan over medium- high heat. Spray for 2 seconds the PAM. Then add the onions, the achiote, the garlic, the spices and the tomato paste. Let it cook until onions are translucent. Next add the rice and let it cook for 2 minutes. Then add the water and stock. Stir for 1 minute or so and ....
DONT MESS WITH IT ANY MORE...
Let it simmer until 2/3 of the water is evaporated. And then cover the saucepan with a lid.
Reduce heat to low and let it cook for 20 min.
DONT PEEK NO MATTER WHAT....
Then remove the lid. Let the steam evaporate. Let it stand still for 5 min or so. Remove it from the heat. Then fluff with a fork.
Set aside.

SECOND THE SHRIMP:

8 onz of medium-small raw shrimp, shelled and deveined
Dash of No salt ( if allowed by your doctor)
5 drops of hot sauce
1 teaspoon of unsalted butter
1 teaspoon of lime juice
1/4 teaspoon of paprika
1/4 teaspoon lemon-pepper (no-salt added)


In a bowl, toss the shrimp with the No Salt, the paprika,the lemon-pepper and the hot sauce. Heat a non-stick pan over medium-high heat. Add the butter and then the shrimp with the lime juice. Cook each side for less than 1 minute ( until it turns slightly pink and dont let them curled) . Remove from heat. Set aside.


THIRD FOR THE SOFRITO:

1/2 cup of chopped yellow onion
1/4 cup of green or red bell pepper
2 garlic cloves, chopped
1/2 teaspoon of achiote
1/4 teaspoon of lemon-pepper (no salt)
1/2 cup of mix thawed yellow corn and peas
1 teaspoon of dried parsley
1 teaspoon of tomato paste
1 cup of chopped fresh cilantro
2 tablespoons of chopped green onion
2 second spray of PAM


In the same non-stick pan that you just cooked the shrimp. Spray PAM again. Add the onion, the bell peppers, the achiote and the tomato paste mix and cooked until onions are translucent ( 4 min). Then add the garlic, the lemon-pepper and the parsley. Cooked for 2 min. Add the entire amount of rice to the non-stick pan, mix and let it stand still for 2 min. Then mix. Let stand for 3 min. ( repeat this for 10 min in total). At last add the shrimp and cook for 2 min.


Serve and add as much cilantro and green onion as you like as a garnish.

Enjoy!!

DASH: SOPA AZTECA MADE EASY AND LOW SODIUM

EASY AND DELICIOUS    !!

LOW IN SODIUM

HEALTHY!!!

RECIPE ( feeds two)

For the stock:

10 onz boneless skinless chicken breast

1/2 small onion

1/2 green bell pepper 

1/4 cup of chopped flat leaf parsley

dash of no salt (if allowed by your doctor) 

dash of pepper

3 cups of water

1 cup of organic free range low sodium chicken broth, Pacific Natural Foods

For the sofrito:

1 big tomato chopped

1/2 cup of chopped yellow onion

1/4 cup of chopped green bell pepper

5 cloves of garlic, chopped

1 teaspoon of hot sauce

2 cups of tomato sauce Muir Glen Organic No salt 

2 teaspoons of good tomato paste

1/2 teaspoon of ground cumin

2 teaspoon of onion powder

2 second PAM spray

Sides:

1 cup of chopped cilantro

1/2 cup of low sodium mozzarella

4 soft corn tortillas Mission Extra Thin, cut in strips

2 slices of avocado (optional)

PREPARATION 

For the stock: In a large saucepan add the chicken, the water, the chicken broth, half the onion, and the rest of the ingredients and let it simmer over medium heat for 30-40 min until internal chicken breast temperature is 165F. Let the chicken rest and until you are able to handle it with your hands. Then shredded all of it and put it on the side. For the broth strain it and set aside.

In the same saucepan ( without the broth) spray for 2 seconds with the PAM spray and then saute the onions and the green bell pepper until soft. Then add the tomato, the garlic, the onion powder, the ground cumin and the tomato paste and let it cook in medium heat for 5-8 min. Next add the tomato sauce, the broth and the hot sauce. Let it simmer for 20 min. Finally add the shredded chicken to the soup and let it simmer for 5 min.

While the soup simmers the last 5 min. Broil the tortilla chips for 2 min or until they are golden brown.

Serve it in a nice bowl. Add as much cilantro as you like. Add 1/4 cup of cheese in each bowl and the tortilla chips... Enjoy!!!

HEALTHY ONION DIP WITH PITA CHIPS

Super easy fast recipe is delicious and nutritious. Is made with non fat greek yogurt and simple ingredients. Everyone will enjoy this recipe and will be asking for more.

INGREDIENTS ( FOR 2)

1 cup of Non fat greek yogurt

1/4 cup of small diced onion

1/4 cup of diced green onion

2 tablespoon of diced chives (optional)

1 teaspoon of garlic powder

1 teaspoon of onion powder

1 dash of cayenne pepper ( add as much as you like)

1 dash of black pepper (add as much as you like)

1 tablespoon of non fat milk

1/2 tablespoon of low fat mayo ( optional)

1 whole wheat pita ( look for less than 10% of salt requirements, recommended brand is Toufayan)

PREPARATION

Mix all the ingredients in a bowl except the pita. Chill in the refrigerator ( the better is chilled, the better the taste).

Dice pita in wedges or squares as you preferred. You could add extra flavor (sprinkle cayenne pepper or chipotle pepper for extra heat). Broil, 5-7 inches from the heat, until golden brown. 

Serve and enjoy.

:)

DELICIOUS CHICKEN ENCHILADA RECIPE: DASH

Quick and super easy recipe for week night dinner.
My husband loves them.
Great because they are low Carb and low sodium. Enjoy!!!

INGREDIENTS ( per person. Just multiply the ingredients by the # of guests or friends eating)
5onz boneless skinless chicken breast
4 cups of water
4 tortillas Mission Extra Thin
1/2 cup of tomato sauce Muir Glen Organic No salt added
1/4 cup red pepper
1/4 cup green pepper
1/4 cup onion
2 garlic cloves
1 teaspoon of ground coriander
1 teaspoon of ground cumin
1/2 teaspoon of cayenne pepper
4 drops of Louisiana Red hot sauce
1/4 cup of part skim milk mozzarella cheese
1/4 cup of chop cilantro
PAM cooking spray

PREPARATION

DASH: chicken enchiladas

The chicken:
In a pot bring to a boiled the 4 cups of water and the chicken breast. Let it simmer for 35-40 min until the chicken breast reach a temp of 165 F. Put a side and let it rest.
The sauce:
In a skillet applied 2 second PAM spray and bring it to medium high heat. Saute the onions and peppers until translucent then add the chopped garlic, cook for 1 more minute. Add the 1/2 cup of tomato sauce and only half of the spices. Let it simmer for 5-10 min.


The assembly:
Take the chicken until is warm to the touch and with a fork shred it up. Add half of the 1/4 cup of cheese and the other half of the spices. Also add 2 tbsp of the sauce. Mix all together and set a side.
In a microwave warm the tortillas on high for 35 seconds.
Take the sauce off the heat.
Warm the oven on low broil.
In a baking dish or casserole dish apply 2 seconds of PAM.
Take the one by one each tortilla and dunk it on the sauce lightly and add 1 -2 tbsp of chicken filling, rolled them and put them on the dish. Repeat until all the tortillas are done. Apply the rest of the sauce and cheese.
They are done until cheese is bubbly and starts to brown.
Serve with the cilantro as garnish and enjoy!!

TACOS DE POLLO CON PICO DE GALLO

Esta receta es super sencilla y nutritiva. Baja en grasa y en sodio. Y lo mejor muy apetitosa. Esta es una porcion para una persona. Si desea solo multiplique los ingredientes para alimentar a cuantos sea necesario :) Como sustituto de sal se puede utilizar el producto No Salt (cloruro de potasio) si su medico lo autoriza.

INGREDIENTES:

4 tortillas de maiz amarrillo marca Mission extra delgadas

Para el pico de gallo:

             1/4 taza de tomate picado en cuadritos pequenos

             1/4 taza de cebolla picada en cuadritos pequenos

             2 cucharadas de culantro picado

             Jugo de limon, al gusto

Para el pollo:

             5 onzas de pechuga de pollo sin grasa sin hueso en tiritas

             1 onza de queso suizo bajo en sodio

             1/4 cucharadita de ajo en polvo

             1/4 cucharadita de cebolla en polvo

             Un dash de cayenne en polvo

             Pimienta al gusto

             PAM o producto similares una aplicacion

PREPARACION:

Se calienta el sarten a fuego medio-alto. Se adoba rapidamente el pollo con las especies. Se le aplica 1 spray de PAM al sarten y se coloca el pollo. Se deja cocinar por 5 minutos en cada lado. ( total 10 mintuos de cocion). Ya cuando queda alrededor de 2 minutos se le coloca encima la onza de queso al pollo para que se derrita.

Mientras tanto se prepara el pico de gallo con los ingredientes antes descritos y se coloca de lado.

Se calientan las tortillas en el microondas por 30-35 segundos.

Y se coloca en un plato primero las tortillas, luego el pico de gallo y por ultimo el pollo

VALOR NUTRICIONAL 2 carbohidratos, 1 proteina, 1 lacteo, 1 verdura

            





Esta deliciosa receta.. es una de mis creaciones... vieras que es muy rica. Totalmente recomendadas esas pitas de pan integral con menos de 10% de sodio total.