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Milk Chocolate Pudding

Milk Chocolate Pudding
Did someone say guilt-free chocolate? Here’s a dessert that will satisfy your sweet tooth for under 200 calories.

Serves 4

dash-recipehealthy-recipeDessert recipe

 

 

Dietitian’s Tip: Top pudding with sliced bananas or strawberries to add a serving of fruit to your dessert. You can even try sprinkling pudding with ground flaxseed for a slightly nutty flavor and a dose of omega-3 fatty acids. Use lactose-free milk if you have lactose intolerance.

Ingredients:
3 tablespoons cornstarch
2 tablespoons cocoa powder
2 tablespoons sugar
1/8 teaspoon salt
2 cups nonfat milk (or lactose-free milk)
1/3 cup chocolate chips
1/2 teaspoon vanilla

Preparation:
In a medium saucepan, mix cornstarch, cocoa powder, sugar and salt until well combined. Whisk in milk. Heat over medium, stirring frequently, until thickened and just beginning to bubble. Remove from heat; stir in chocolate chips and vanilla until chocolate chips are melted and pudding is smooth.

Pour into 4 serving dishes or one large dish and chill until set. To prevent a skin from forming on top place plastic wrap on the surface of the pudding.

Nutrition Information:
Per serving: 197 calories, 5 g total fat, 3 g saturated fat, 31 g carbohydrates, 6 g protein, 3 g fiber, 138 mg sodium, 1 mg potassium, 0 mg magnesium, 125 mg calcium

Recipe from Oregon Dairy and Nutrition Council

Tandori Chicken with Rice

Tandori Chicken with Rice
Tandoori chicken is packed with flavor from various spices, but isn’t necessarily hot. The combination of spices will keep you warm on cold days.

Serves 6

dash-recipehealthy-recipeentree-recipe

 

 

Dietitian’s Tip: Tandoori chicken is spice-filled and offers a lot of flavor. Consider cutting back on the amount of crushed hot red pepper flakes if you’d like to go easy on the heat. Tame the spiciness with a dollop of cool plain lowfat or fat-free yogurt. Serve with steamed brown basmati rice and green peas.

Ingredients:
1 cup plain nonfat yogurt
½ cup lemon juice
5 garlic cloves, crushed
2 tbsp paprika
1 tsp yellow curry powder
1 tsp ground ginger
1 tsp crushed hot red pepper flakes (use ½ tsp for milder flavor)
6 skinless, boneless chicken breasts cut into 1-2 inch pieces
6 skewers soaked in water for at least 15 minutes

Preparation:
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 smooth.

Skewer an equal amount of chicken pieces onto each of the soaked skewers. Place chicken skewers in a shallow casserole dish. Add half of the yogurt mixture, reserving the remainder. Cover and chill for about 15 minutes.

Spray another shallow baking dish with cooking spray. Remove chicken skewers, discard the yogurt marinade, and place chicken skewers in prepared dish. Brush chicken with reserved yogurt mixture.

Bake for 15-20 minutes or until juices run clear when meat is pierced. Serve immediately. For a slightly more authentic preparation grill the chicken skewers over medium-high heat for 3-5 minutes per side.

Nutrition Information:
Per serving: 165 calories, 2 g total fat, 0.5 g saturated fat, 8 g carbohydrates, 30 g protein, 101 mg sodium, 1 g fiber.

Yogurt and Dill Smashed Potatoes

Yogurt and Dill Smashed Potatoes
Smashed potatoes all dressed up with flavors of the Mediterranean.

Serves 4

dash-recipehealthy-recipeSide dish recipe

 

 

Dietitian’s Tip: Potatoes are an excellent source of potassium and fiber. They also contain almost half your Daily Value of vitamin C. So, keep potatoes on your table with this flavorful, nutrient-rich and easy-to-prepare recipe.

Ingredients:
1 pound small red potatoes, cleaned, unpeeled
½ cup red onion, diced
1 cup plain lowfat yogurt
2 tablespoons fresh dill, chopped
1 tablespoon fresh parsley, chopped
1 teaspoon fresh garlic, minced
1 tablespoon lemon juice
¼ teaspoon salt
1/8 teaspoon black pepper

Preparation:
Place potatoes in a medium saucepan and cover with cold water. Bring water to a boil over medium-high heat, reduce heat to simmer and cook potatoes until tender, about 15 – 20 minutes. Drain and cool slightly.Meanwhile, mix the remaining ingredients in a large bowl and set aside.Leave skin on and smash each potato on a cutting board using the bottom of a glass. Add the smashed potatoes to the yogurt dressing and stir to coat potatoes.

Nutrition Information:
Per serving: 127 calories, 1 g total fat, 0.5 g saturated fat, 25 g carbohydrates, 5 g protein, 2 g fiber, 196 mg sodium, 120 mg calciumRecipe courtesy of the Oregon Dairy and Nutrition Council.

Breakfast Bread Pudding

Breakfast Bread Pudding
Wake up to warm baked bread pudding with apples and cinnamon.

Serves 4

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Dietitian’s Tip:
Make this dish up to 1 day ahead and refrigerate until ready to bake. This bread pudding tastes great with other fruit too. See what’s in season at the farmers market. Instead of apples, try using pears, plums, peaches or berries.

Ingredients:
1 1/2 cup low fat 1% or fat free milk
4 eggs
2 tablespoons brown sugar
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
3 cups cubed whole wheat bread, about 4 slices
1/2 cup peeled and diced apple
1/4 cup raisins
2 teaspoons powdered sugar (optional)

Preparation:
Preheat oven to 350 degrees.

In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt. Whisk until well combined.

Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid.

Coat an 8-inch square baking dish with non-stick spray or butter.
Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours.

Place the bread pudding into the oven and bake for 40 minutes. Uncover and continue baking until golden brown, about 20 more minutes.

Let stand for 10 minutes before serving. Dust with powdered sugar if desired.

Nutrition Information:
Per Serving: 250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g protein, 170 mg calcium.

Recipe courtesy of the Oregon Dairy and Nutrition Council.