As a busy professional, it can be challenging to prioritize your health and wellness, especially when it comes to meal planning. But with the Dash Diet, you don’t have to sacrifice flavor or nutrition for convenience. This eating plan is designed to help lower blood pressure and cholesterol levels, while also promoting overall heart health. And the best part? It’s easy to incorporate into your daily routine.
To make mealtime a breeze, we’ve put together 20 delicious Dash Diet recipes that are perfect for busy weeknights. From hearty salads to quick stir-fries, these dishes are sure to please even the pickiest eaters. Plus, they’re all packed with nutrients and heart-healthy ingredients to keep you feeling your best.
In this article, we’ll take a closer look at 20 of our favorite Dash Diet recipes for busy weeknights. Whether you’re looking for inspiration or just need some new ideas, these dishes are sure to become staples in your kitchen.
Grilled Lemon Herb Chicken Breast
Elevate your summer gatherings with this refreshing twist on classic chicken breast. Marinating the chicken in a mixture of lemon juice, olive oil, and fragrant herbs creates a moist and flavorful dish that’s perfect for outdoor cooking.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together lemon juice, olive oil, garlic, rosemary, and thyme.
2. Add the chicken breasts to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Remove the chicken from the marinade, letting any excess liquid drip off.
4. Grill the chicken for 5-7 minutes per side, or until cooked through.
5. Let the chicken rest for a few minutes before serving.
Cooking Time: 15-20 minutes
Quinoa and Black Bean Salad
This nutritious salad combines the protein-rich flavors of black beans with the nutty goodness of quinoa, perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, and red bell pepper.
2. In a small bowl, whisk together lime juice and olive oil.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Sprinkle with chopped cilantro and season with salt and pepper to taste.
Cooking Time:
– Quinoa: 15-20 minutes
– Black beans: 10-15 minutes (canned)
– Total cooking time: 25-40 minutes
Baked Salmon with Dill and Lemon
This simple yet flavorful recipe brings together the brightness of lemon and the freshness of dill to elevate a classic baked salmon dish.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup fresh dill, chopped
– 2 lemons, sliced
– 2 tbsp olive oil
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, then sprinkle chopped dill and squeeze lemon slices on top of each fillet.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Vegetable Stir-Fry with Brown Rice
This quick and nutritious recipe is a perfect blend of flavors and textures, featuring a variety of colorful vegetables sautéed to perfection and served over fluffy brown rice.
Ingredients:
– 1 cup brown rice
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 bell pepper (any color), sliced
– 1 carrot, peeled and grated
– 1 cup broccoli florets
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: your favorite stir-fry vegetables or protein (e.g., chicken, tofu)
Instructions:
1. Cook brown rice according to package instructions.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add onion and garlic; cook until softened (about 2-3 minutes).
4. Add bell pepper, carrot, and broccoli; stir-fry for 5-7 minutes or until vegetables are tender-crisp.
5. Stir in soy sauce; season with salt and pepper to taste.
6. Serve vegetable mixture over cooked brown rice.
Cooking Time: Approximately 15-20 minutes.
Spinach and Feta Stuffed Bell Peppers
A flavorful and nutritious vegetarian dish that combines the sweetness of bell peppers with the savory flavors of spinach, feta cheese, and herbs.
Ingredients:
– 4 large bell peppers (any color)
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together spinach, feta cheese, onion, garlic, salt, and pepper.
4. Stuff each bell pepper with the spinach mixture, filling to the top.
5. Place stuffed bell peppers in a baking dish and drizzle with olive oil.
6. Bake for 30-35 minutes or until bell peppers are tender.
Cooking Time: 30-35 minutes
Lentil and Vegetable Soup
This comforting soup recipe combines tender lentils with a medley of colorful vegetables, simmered in a flavorful broth. Perfect for a chilly evening or a quick lunch, this dish is sure to warm your belly and your heart.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add onion, garlic, carrots, and celery; cook until tender, about 5 minutes.
3. Add lentils, diced tomatoes, vegetable broth, and thyme. Season with salt and pepper.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40 minutes
Roasted Sweet Potato and Kale Bowl
Roasted Sweet Potato and Kale Bowl Recipe
A simple yet flavorful bowl filled with roasted sweet potatoes, crispy kale, and a hint of citrus – perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 bunch of kale, stems removed and torn into bite-sized pieces
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add kale and cook until crispy, about 5-7 minutes. Season with lemon juice, salt, and pepper.
4. Combine roasted sweet potatoes and crispy kale in a bowl. Top with optional red pepper flakes for added spice.
Cooking Time: 35-40 minutes
Turkey and Avocado Wrap
A fresh and flavorful wrap that’s perfect for a quick lunch or dinner. This recipe combines the savory taste of turkey with the creaminess of avocado, all wrapped up in a crispy tortilla.
Ingredients:
– 1 boneless, skinless turkey breast, sliced into thin strips
– 1 ripe avocado, mashed
– 1 large flour tortilla
– 1/4 cup mixed greens (lettuce, spinach, etc.)
– 1 tablespoon hummus
– Salt and pepper to taste
– Optional: diced tomatoes, cucumber slices, or crumbled feta cheese for added flavor
Instructions:
1. In a small bowl, mix together the turkey strips, hummus, salt, and pepper.
2. Lay the tortilla flat on a clean surface.
3. Arrange the turkey mixture down the center of the tortilla, leaving a 1-inch border on either side.
4. Top with mashed avocado, mixed greens, and any optional toppings you like.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Mediterranean Chickpea Salad
A refreshing and flavorful salad that combines the creamy texture of chickpeas with the bright, citrusy taste of Mediterranean ingredients.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/2 cup chopped red onion
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 1/2 cup Kalamata olives, pitted
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, red onion, parsley, and feta cheese.
2. Add the olives and stir gently to combine.
3. In a small bowl, whisk together the lemon juice and olive oil.
4. Pour the dressing over the salad and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
This recipe combines the flavors of fresh zucchini noodles, creamy pesto, and sweet cherry tomatoes for a light and satisfying meal. Perfect for a weeknight dinner or a summer gathering.
Ingredients:
– 2 medium zucchinis
– 1/4 cup store-bought or homemade pesto
– 1 pint cherry tomatoes, halved
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the olive oil over medium-high heat. Add the zucchini noodles and cook for 3-4 minutes, or until slightly tender.
4. Stir in the pesto and cook for an additional minute.
5. Arrange the cherry tomatoes on top of the zucchini noodles and sprinkle with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Baked Cod with Herbed Breadcrumbs
This recipe combines the delicate flavor of cod with the savory taste of herbed breadcrumbs, creating a simple yet impressive dish perfect for a weeknight dinner.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 cup panko breadcrumbs
– 2 tbsp chopped fresh parsley
– 1 tbsp chopped fresh dill
– 1 tsp garlic powder
– Salt and pepper, to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a shallow dish, mix together panko breadcrumbs, parsley, dill, garlic powder, salt, and pepper.
4. Place cod fillets on the prepared baking sheet and drizzle with olive oil.
5. Sprinkle herbed breadcrumb mixture evenly over the cod.
6. Bake for 12-15 minutes or until cod is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Whole Wheat Pasta with Marinara and Spinach
This classic combination of whole wheat pasta, homemade marinara sauce, and wilted spinach is a quick and easy weeknight dinner that’s packed with nutrients. With minimal ingredients and no fuss, this recipe is perfect for busy households.
Ingredients:
– 8 oz whole wheat pasta
– 2 cups fresh spinach leaves
– 1 can (28 oz) crushed tomatoes
– 2 cloves garlic, minced
– 1 tsp olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to boil. Cook pasta according to package instructions until al dente.
2. In a separate pan, heat olive oil over medium heat. Add garlic and sauté for 1-2 minutes until fragrant.
3. Pour in crushed tomatoes and stir to combine. Season with salt and pepper to taste.
4. Add fresh spinach leaves to the tomato sauce and cook until wilted.
5. Combine cooked pasta and marinara sauce. Toss to coat.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Greek Yogurt and Berry Parfait
A refreshing and healthy dessert or snack that combines the creaminess of Greek yogurt with the sweetness of mixed berries.
Ingredients:
– 1 cup Greek yogurt
– 1 cup mixed berries (strawberries, blueberries, raspberries)
– 2 tablespoons granola
– 1 tablespoon honey
– Fresh mint leaves for garnish (optional)
Instructions:
1. In a small bowl, mix together the Greek yogurt and honey until well combined.
2. In a separate bowl, layer the mixed berries.
3. Spoon the yogurt mixture over the berries.
4. Sprinkle granola on top of the yogurt layer.
5. Repeat the layers one more time, ending with the yogurt on top.
6. Garnish with fresh mint leaves, if desired.
Cooking Time: None! This parfait is ready in just a few minutes.
Cauliflower Rice Pilaf with Almonds
A nutritious and flavorful twist on traditional pilafs, this recipe replaces rice with cauliflower “rice” and adds the crunch of toasted almonds. Perfect for a healthy dinner or lunch option.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 cup chicken broth
– 1/4 cup water
– Salt and pepper to taste
– 1/4 cup sliced almonds
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets and pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, chicken broth, water, salt, and pepper to the skillet. Bring to a boil, then reduce the heat to low and simmer for 5-7 minutes or until the liquid is absorbed.
4. Stir in the cauliflower “rice” and cook for an additional 2-3 minutes or until heated through.
5. Sprinkle the toasted almonds over the top of the pilaf and garnish with parsley or thyme if desired.
Cooking Time: 15-20 minutes
Grilled Shrimp and Mango Skewers
Succulent shrimp and sweet mango come together on skewers, perfect for a quick and flavorful dinner or summer gathering.
Ingredients:
– 12 large shrimp, peeled and deveined
– 1 ripe mango, diced
– 1/4 cup honey
– 2 tablespoons soy sauce
– 1 tablespoon olive oil
– 1 lime, juiced
– Salt and pepper to taste
– 10-12 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together honey, soy sauce, and olive oil.
3. Thread shrimp and mango onto skewers, leaving a small space between each piece.
4. Brush the mixture from step 2 evenly over the shrimp and mango.
5. Season with salt and pepper to taste.
6. Place skewers on grill and cook for 8-10 minutes, turning occasionally, until shrimp are pink and cooked through.
7. Serve immediately, garnished with lime wedges if desired.
Cooking Time: 8-10 minutes
Black Bean and Corn Salsa
This vibrant salsa combines the sweetness of corn with the earthy flavor of black beans, perfect for topping tacos, grilled meats, or chips. With its bold colors and tangy taste, it’s a great addition to any outdoor gathering.
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine black beans, corn kernels, and red bell pepper.
2. Stir in cilantro, lime juice, and honey until well combined.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: None! This salsa is ready in just a few minutes of prep time.
Roasted Beet and Goat Cheese Salad
A sweet and tangy salad that combines the earthy flavor of roasted beets with the creaminess of goat cheese, perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 2 large beets
– 1/4 cup olive oil
– Salt and pepper to taste
– 8 oz goat cheese, crumbled
– 4 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup chopped fresh parsley
– 2 tbsp balsamic vinegar
– 1 tsp honey
Instructions:
1. Preheat oven to 425°F (220°C). Wrap the beets in foil and roast for 45-50 minutes or until tender.
2. Let the beets cool, then peel and slice into wedges.
3. In a large bowl, combine mixed greens, crumbled goat cheese, chopped parsley, and roasted beet wedges.
4. Drizzle with balsamic vinegar and honey; season with salt and pepper to taste.
Cooking Time: 45-50 minutes (roasting the beets) + assembly time
Chicken and Vegetable Kebabs
Transform your backyard BBQs or weeknight dinners with this easy-to-make recipe that combines juicy chicken, colorful vegetables, and a hint of Mediterranean flair.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
– 10-12 bamboo skewers
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together chicken, bell peppers, onion, garlic, olive oil, paprika, salt, and pepper until well combined.
3. Thread chicken and vegetables onto skewers, leaving a small space between each piece.
4. Grill kebabs for 8-10 minutes per side, or until chicken is cooked through and vegetables are tender.
5. Serve hot with your favorite sides or salad.
Cooking Time: 16-20 minutes
Spicy Black Bean Burgers
A flavorful twist on traditional burgers, these Spicy Black Bean Burgers pack a punch with the combination of black beans, spices, and a hint of heat. Perfect for a quick weeknight dinner or a backyard BBQ.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon chili powder
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
– 1 egg, lightly beaten
– 1 tablespoon olive oil
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, mash black beans using a fork or potato masher.
3. Add oats, onion, garlic, chili powder, cumin, paprika, and cayenne pepper. Mix well.
4. Stir in egg and season with salt and pepper.
5. Divide mixture into 4-6 portions, depending on desired burger size.
6. Form each portion into a patty and brush with olive oil.
7. Grill for 4-5 minutes per side or until cooked through.
Cooking Time: 8-12 minutes
Apple and Walnut Oatmeal
Start your day with a nutritious and flavorful bowl of oatmeal infused with the sweetness of apples and the crunch of walnuts. This recipe is perfect for a chilly morning or as a satisfying snack.
Ingredients:
– 1 cup rolled oats
– 2 cups water or milk (or combination)
– 1/2 teaspoon salt
– 1 tablespoon honey
– 1/4 cup chopped fresh apple (Granny Smith or your favorite variety)
– 1/4 cup chopped walnuts
– Pinch of cinnamon (optional)
Instructions:
1. In a medium pot, bring the water or milk to a boil.
2. Add oats, salt, and honey. Reduce heat to low; simmer for 5-7 minutes, stirring occasionally.
3. Add chopped apple and walnuts to the oatmeal. Stir until well combined.
4. Cook for an additional 1-2 minutes, or until apples are tender.
5. Serve warm, topped with a pinch of cinnamon if desired.
Cooking Time: 10-12 minutes
Summary
Get ready to cook up a storm with these delicious and healthy recipes! This collection of 20 Dash Diet recipes is perfect for busy weeknights. From Grilled Lemon Herb Chicken Breast to Spicy Black Bean Burgers, and from Quinoa and Black Bean Salad to Roasted Sweet Potato and Kale Bowl, there’s something for everyone. These heart-healthy meals are quick, easy, and packed with flavor. Whether you’re a seasoned cook or a kitchen newbie, these recipes will help you create tasty and nutritious meals that your family will love.
