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Superfast DASH Diet Meals

Direct from the book, the famous "Pile It On Chili." Our chili recipe shows you how to increase the DASH quotient of any familiar dish. We added plenty of beans, along with lots of other vegetables. Even if these vegetables aren't your favorites, they are very healthy, and everything tastes like chili! A superfast, healthy, great tasting meal. Please, enjoy. . .
	First you brown the ground beef with diced onions and minced garlic.
Lately, we have been using Dakota Beef, which is an organic beef. We find it at Costco. To simplify the prep, we used frozen, diced onions.
	Then we added chili seasonings, diced tomatoes, the beans (kidney and black beans), and pepper strips. We used frozen pepper strips, again, to simplify the prep.
Then we added frozen corn, and mixed frozen broccoli, cauliflower, and carrots.
	Then, dish it up, top with a small sprinkling of cheese. And you now have a complete meal, very satisfying, and super delicious.

"Super Sliders"

And now, a super delicious "slider" meal, that is completely DASH friendly.

We started by making a coleslaw using a yogurt-based dressing. Then we sliced half a Bermuda onion, and sweated the onions in some olive oil. At the end of the process, we added a little butter and red wine to finish. (If your kids don't like onions, leave them off.)
	Then we made 3 very large, thin hamburger patties, using organic Dakota Beef, which we pan-broiled. After cooking, each patty was cut into fours for each "slider."
The meal was completed by adding grape tomatoes, haricots verts, toasted mini-Kaiser rolls, and topping the sliders with the sauteed onions and Swiss cheese. And for some fun, we added a few chips.
Superfast Meal, Mostly From the Garden
	This meal came from foods we had on hand. This was a way to utilize our excess Super Sweet 100 mini cherry tomoates from the garden. First, we browned the chicken, sauteeing in olive oil. We used thin cut chicken breasts, because they cook more evenly. Then we added cut up mini cherry tomatoes and frozen diced onions, which we sauteed.
We seasoned with basil, oregano, and Italian parsley. Garlic would have been good, but we didn't have any on hand. We also added some chicken broth, and continued to cook down the liquid. We could have used white wine instead of the chicken broth, to reduce the sodium in the meal.
	We kept the chicken warm in our warming drawer, but we also could have just covered the chicken with a pot lid. When we had reduced much of the liquid in the tomatoes, we added the chicken, turning from time to time, until we reached the desired thickness of the sauce.
We also cooked some of the very thin French green beans, called haricots verts. The beans were frozen, and we cooked them in the microwave. We placed the chicken on top of the beans, and spooned on the sauce. This was an easy way to also season the beans, without any extra effort.
	A lovely meal, with a sauce pulled together from our garden bounty. It took about 20 - 25 minutes to complete.
Really Superfast, And No Effort
	It's a sandwich. But it is DASH-friendly, and super easy and fast. The bread is Pepperidge Farm Wheat Lite style, the turkey is from the deli. We used Kraft 2% Swiss cheese (all Swiss is very low in sodium). Top with mustard, tomatoes (from the garden), lettuce, and grated carrots.
Add some more tomatoes and some radishes (from the farmers' market) and we have 2 servings of veggies and a very satisfying meal. You could also add some baby carrots, some light yogurt or a glass of nonfat milk, and a small piece of fruit and then you have a total of 3 servings of vegetables, 2 dairy and one fruit. You have just made one simple DASH diet meal, with very little effort.

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Site last updated 5/20/2013

Superfast DASH Diet Meals

"Super Sliders"

Superfast Meal, Mostly From the Garden

Really Superfast, And No Effort