The Everyday DASH Diet Cookbook (29 page)

MAKES 4 SERVINGS

Olive oil in a pump sprayer

1½ cups fresh corn kernels (from 3 ears of corn)

1 cup cherry or grape tomatoes, cut in halves crosswise

1 tablespoon finely chopped shallot

½ teaspoon finely chopped fresh thyme, or ¼ teaspoon dried thyme

¼ teaspoon kosher salt

⅛
teaspoon freshly ground black pepper

Spray a large nonstick skillet with oil and heat over medium-high heat. Add the corn and cook, stirring occasionally, until the kernels begin to brown, about 5 minutes.

Stir in the tomatoes, shallot, thyme, salt, and pepper and cook, stirring often, until the tomatoes are heated through, about 3 minutes. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 233 calories, 13 g protein, 39 g carbohydrates, 5 g fat, 9 g fiber, 0 mg cholesterol, 180 mg sodium, 1,082 mg potassium. Food groups: 2 grains, ½ vegetable.

Corn and Vegetable Pudding

Most renditions of this dish are laden with cream and cheese, but here the vegetables are allowed to be the star.

MAKES 6 SERVINGS

2 teaspoons canola oil, plus more in a pump sprayer

1 medium red bell pepper, cored and cut into ½-inch dice

2 scallions, white and green parts, finely chopped

1 clove garlic, minced

½ jalapeño, seeded and minced

2 cups fresh corn kernels (cut from 3 large ears of corn)

2 teaspoons cornstarch

1 cup low-fat (1%) milk

1 large egg plus 2 large egg whites

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Preheat the oven to 350°F. Spray a 1½-quart or 2-quart round baking dish with canola oil.

Heat the 2 teaspoons oil in a medium nonstick skillet over medium heat. Add the bell pepper, scallions, garlic, and jalapeño and cook, stirring often, until the bell pepper is tender, about 5 minutes. Add the corn kernels and cook, stirring often, until heated through, about 5 minutes. Transfer to a medium bowl and let cool slightly.

Sprinkle the cornstarch over the milk in a medium bowl and whisk to dissolve. Add the egg, egg whites, salt, and pepper and whisk together. Pour over the corn mixture and stir well. Pour into the baking dish.

Bake just until a knife inserted in the center of the pudding comes out clean, about 30 minutes. Let stand for 5 minutes, then serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 98 calories, 5 g protein, 13 g carbohydrates, 3 g fat, 2 g fiber, 33 mg cholesterol, 212 mg sodium, 374 mg potassium. Food groups: 1 whole grain.

Italian Kale and White Beans

The Italian way to prepare kale uses plenty of garlic, and beans are sometimes tossed into the pot, too. For the most authentic flavor, use Tuscan kale (also called
cavolo nero
, or dinosaur kale), with pointed dark green leaves. This vegan dish is full of fiber and potassium.

MAKES 4 SERVINGS

1 tablespoon olive oil

1 medium yellow onion, chopped

3 cloves garlic, minced

1 pound dark kale

¼ teaspoon kosher salt

⅛
teaspoon crushed hot red pepper

1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed

1 tablespoon red wine vinegar

Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring often, until the onion is translucent, about 5 minutes.

Meanwhile, pull off and discard the thick stems from the kale. Taking a few pieces at a time, stack the kale and coarsely slice crosswise into ½-inch-thick strips. Transfer to a large bowl of cold water and agitate to loosen any grit. Lift the kale out of the water, leaving behind any dirt. Do not dry the kale.

Add the kale, salt, and hot pepper to the saucepan. Cover and cook, stirring occasionally, until the kale is almost tender, about 10 minutes. Stir in the beans and cook, stirring occasionally, until the kale is tender and the beans are heated through, about 5 minutes. Remove from the heat and stir in the vinegar. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 233 calories, 13 g protein, 39 g carbohydrates, 5 g fat, 9 g fiber, 0 mg cholesterol, 180 mg sodium, 1,082 mg potassium. Food groups: 2 vegetables, 1 bean.

Roasted Mushrooms with Thyme and Garlic

The garlicky, herbaceous aroma of these earthy mushrooms promises great flavor, and they do more than deliver. You’ll find yourself making them for much more than a side dish, as they can be used as an omelet filling (
here
) or an addition to salad.

MAKES 4 SERVINGS

2 (10-ounce) containers white mushrooms, quartered (small mushrooms can be halved)

2 tablespoons extra-virgin olive oil

1 teaspoon finely chopped fresh thyme

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 garlic cloves, thinly sliced

Preheat the oven to 400°F.

Mix the mushrooms, oil, thyme, salt, and pepper in a large bowl to coat the mushrooms. Spread on a large rimmed baking sheet. Bake the mushrooms, stirring occasionally, until they are tender and beginning to brown, about 25 minutes. Tuck the garlic slices under the mushrooms (where they will be protected and not burn) and cook until the garlic softens, about 5 minutes more. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 94 calories, 5 g protein, 5 g carbohydrates, 7 g fat, 2 g fiber, 0 mg cholesterol, 253 mg sodium, 460 mg potassium. Food groups: 1 vegetable, 1 fat.

Smashed Yukon Golds with Buttermilk and Scallions

Everyone needs a reliable mashed potato recipe, and this one is especially tasty with tangy buttermilk and browned scallions. You can peel the potatoes if you wish, but I prefer them with the skins left on for added color and texture (and nutrition). While the potatoes are cooking, put the measured buttermilk by the stove to lose its chill. Cold buttermilk makes for cold smashed potatoes.

MAKES 6 SERVINGS

2 pounds Yukon Gold potatoes, scrubbed but unpeeled

1 tablespoon unsalted butter

2 scallions, white and green parts, finely chopped

⅓
cup buttermilk, at room temperature

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Put the potatoes in a medium saucepan and add enough cold water to cover by 1 inch. Cover the saucepan and bring to a boil over high heat. Reduce the heat to medium and set the lid ajar. Cook until the potatoes are tender when pierced with the tip of a sharp knife, about 25 minutes. Drain well and return to the saucepan. Do not peel the potatoes.

Melt the butter in a small nonstick saucepan over medium-high heat. Add the scallions and cook, stirring occasionally, until they begin to brown, about 3 minutes. Add to the potatoes.

Using a potato masher or a large slotted spoon, coarsely mash the potatoes, adding the buttermilk. Season with the salt and pepper. Transfer to a serving bowl and serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 136 calories, 3 g protein, 27 g carbohydrates, 2 g fat, 3 g fiber, 5 mg cholesterol, 176 mg sodium, 655 mg potassium. Food groups: 2 starchy vegetables.

Basic Brown Rice

For a versatile, everyday side dish, whole-grain brown rice is a good choice because it is more filling than processed white rice. Brown rice does take longer to cook than white rice, so keep that in mind. Or cook and freeze a large batch of brown rice when you have extra time, and reheat it in the microwave in a covered microwave-safe bowl.

MAKES 4 SERVINGS

1 cup brown rice

1 dried bay leaf

2 cups water

Bring the rice, bay leaf, and 2 cups of water to a boil in a small heavy-bottomed saucepan over high heat. Reduce the heat to medium-low and tightly cover the saucepan. Simmer, without stirring the rice, until it is tender and has absorbed the water, about 40 minutes. If the water evaporates before the rice is tender, add 2 tablespoons hot water to the saucepan (do not stir it in). Remove from the heat and let stand for 5 minutes.

Fluff the rice with a fork. Discard the bay leaf. If any water remains in the saucepan when the rice is tender, drain the rice in a wire sieve. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving: ½ cup) 108 calories, 3 g protein, 22 g carbohydrates, 1 g fat, 2 g fiber, 0 mg cholesterol, 5 mg sodium, 42 mg potassium. Food groups: 1 whole grain.

Indian Rice with Cashews, Raisins, and Spices

Add a little spice to your rice with this Indian-inspired side dish. If you have turmeric, use it to give the rice a beautiful yellow color. And I love using basmati rice in this recipe. It seems “ricier” than regular rice.

MAKES 4 SERVINGS

2 teaspoons canola oil

1 small yellow onion, finely chopped

1 teaspoon peeled and minced fresh ginger

1 small clove garlic, minced

⅔
cup basmati rice

¼ teaspoon ground turmeric (optional)

1 (2-inch) piece cinnamon stick, or
⅛
teaspoon ground cinnamon

⅛
teaspoon ground coriander

⅛
teaspoon freshly ground black pepper

1
⅓
cups Homemade Chicken Broth (
here
) or canned low-sodium chicken broth

⅓
cup coarsely chopped unsalted cashews

¼ cup dark raisins

Heat the oil in a medium saucepan over medium heat. Add the onion, ginger, and garlic and sauté, stirring often, until softened, about 3 minutes. Add the rice, turmeric (if using), cinnamon, coriander, and pepper and stir for 30 seconds. Add the broth and bring to a simmer.

Reduce the heat to medium-low and tightly cover the saucepan. Cook until the liquid is absorbed and the rice is tender, about 20 minutes.

Remove the saucepan from the heat. Add the cashews and raisins, but do not stir them in. Cover the saucepan and let stand for 5 minutes. Fluff the rice with a fork, stirring in the cashews and raisins. Transfer to a serving bowl and serve at once.

NUTRITIONAL ANALYSIS

(1 serving) 311 calories, 8 g protein, 41 g carbohydrates, 13 g fat, 2 g fiber, 0 mg cholesterol, 30 mg sodium, 435 mg potassium. Food groups: 2½ grains, 1 nuts.

Quinoa with Broccoli

Quinoa is especially rich in nutrients when compared with other grains. (Actually, it is neither a grain nor a cereal and is related to spinach.) It stands out among plant sources of protein, since it is a complete protein. It has a higher than average fat content, but it is a healthy fat. Nonetheless, calories are calories, so quinoa is often joined by low-calorie ingredients such as the broccoli in this recipe. Leftovers can be dressed the next day with Lemon Vinaigrette (
here
) as part of a salad.

MAKES 6 SERVINGS

1 broccoli crown (8 ounces), cut into small florets, stalk peeled and chopped