The Everyday DASH Diet Cookbook (14 page)

Asian Ginger Dressing

This dressing has just enough soy sauce to give it an Asian flavor.

MAKES ABOUT ½ CUP

1 (3-inch) piece fresh ginger, unpeeled and shredded on the large holes of a box grater

2 tablespoons rice vinegar

1 tablespoon low-sodium soy sauce

1 tablespoon plus 1 teaspoon water

¼ teaspoon crushed hot red pepper

¼ teaspoon amber agave nectar

1 tablespoon vegetable oil

1 tablespoon Asian dark sesame oil

Squeeze the shredded ginger in your hand and extract the juice into a medium bowl; you should have about 2 teaspoons. (Or put the ginger in a wire sieve and press hard with a wooden spoon to extract the juice.) Add the vinegar, soy sauce, water, hot pepper, and agave and whisk well. Gradually whisk in the vegetable and sesame oils.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 71 calories, 0 g protein, 2 g carbohydrates, 7 g fat, 0 g fiber, 0 mg cholesterol, 151 mg sodium, 27 mg potassium. Food groups: 1 fat.

Lemon Vinaigrette

Lemon is well known for its ability to enliven the taste of food. This vinaigrette can be used to dress green and even fruit salads, but also try it as a condiment for grilled fish and chicken. The lime variation is useful, too, especially with spicy foods.

MAKES ABOUT ½ CUP

Freshly grated zest of 1 lemon

3 tablespoons fresh lemon juice

3 tablespoons water

Pinch of kosher salt

Pinch of freshly ground black pepper

2 tablespoons olive oil, preferably extra-virgin

In a small bowl, whisk together the lemon zest and juice, water, salt, and pepper. Gradually whisk in the oil. (Or combine all of the ingredients in a small jar and shake well to blend.)

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 64 calories, 0 g protein, 1 g carbohydrates, 7 g fat, 1 g fiber, 0 mg cholesterol, 50 mg sodium, 16 mg potassium. Food groups: 1 fat.

Lime Vinaigrette

Substitute lime zest and juice for the lemon zest and juice.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 64 calories, 0 g protein, 1 g carbohydrates, 7 g fat, 1 g fiber, 0 mg cholesterol, 50 mg sodium, 16 mg potassium. Food groups: 1 fat.

Mustard Vinaigrette

Don’t be surprised if this becomes your house dressing. If you wish, add a small garlic clove, crushed through a press.

MAKES ½ CUP

2 tablespoons red wine vinegar

2 tablespoons olive oil, preferably extra-virgin

2 tablespoons plain low-fat yogurt

2 tablespoons water

1 teaspoon Dijon mustard

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk together all of the ingredients. (Or combine all of the ingredients in a small jar with a tight-fitting lid and shake well.)

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 67 calories, 0 g protein, 0 g carbohydrates, 7 g fat, 0 g fiber, 0 mg cholesterol, 282 mg sodium, 21 mg potassium. Food groups: 1 fat.

Creamy Ranch Dressing

Commercial thick and creamy dressings can ruin the nutritional value of a green salad. Not this one, which uses buttermilk and light mayonnaise as its base.

MAKES ABOUT ¾ CUP

⅓
cup plus 1 tablespoon buttermilk

¼ cup light mayonnaise

1 scallion, white and green parts, minced

2 tablespoons cider vinegar

½ teaspoon celery seed

¼ teaspoon freshly ground black pepper

In a small bowl, whisk together all of the ingredients.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 42 calories, 1 g protein, 2 g carbohydrates, 4 g fat, 0 g fiber, 4 mg cholesterol, 85 mg sodium, 43 mg potassium. Food groups: 1 fat.

Russian Dressing

For a change of pace from mixed greens and vinaigrette, dive into this thick dressing, poured over cool and crunchy iceberg lettuce.

MAKES
⅔
CUP

¼ cup plain low-fat yogurt

¼ cup light mayonnaise

2 tablespoons no-salt-added tomato ketchup

1 tablespoon reduced-sodium sweet pickle relish

½ teaspoon Worcestershire sauce

⅛
teaspoon hot red pepper sauce

In a small bowl, whisk together all of the ingredients.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 64 calories, 1 g protein, 6 g carbohydrates, 4 g fat, 0 g fiber, 5 mg cholesterol, 96 mg sodium, 41 mg potassium. Food groups: 1 fat.

Beef, Pork, and Lamb

Curry-Rubbed Sirloin with Peanut Dipping Sauce

Sirloin, Shiitake, and Asparagus Stir-Fry

Beef and Mushrooms with Sour Cream–Dill Sauce

Filet Mignon
au Poivre
with Bourbon-Shallot Sauce

Spiced Roast Eye of Round

Beef Fajitas with Two Peppers

Ground Sirloin and Pinto Chili

Sirloin and Black Bean Burgers with Fresh Tomato Salsa

Beef and Bulgur Meat Loaf

Beef Ragù with Broccoli Ziti

Pork Chops in Mustard Sauce

Pork Chops with Sweet-and-Sour Cabbage

Rosemary Pork Chops with Balsamic Glaze

Pork Chops with White Beans

Pork Tenderloin with Easy BBQ Sauce

Grilled Pork and Vegetable Souvlaki with Oregano-Lemon Marinade

Pomegranate-Marinated Leg of Lamb

Red meat can play a role in a healthy diet. It is just a matter of choosing lean cuts and exercising portion control. Many people grill steaks and chops, a cooking method that does not call for added fat, and then top them with a fatty sauce. I often prefer to cook the meat in a nonstick skillet to create flavorful pan juices that can be used to make a terrific pan sauce. Augment the meat with lots of vegetables, and you will have a meal in a skillet that needs very little to round it out. So here are my favorite recipes for beef, pork, and lamb, cooked the DASH way.

Curry-Rubbed Sirloin with Peanut Dipping Sauce

Many cooks like to marinate meat before cooking, but it takes time for the liquid to transfer flavor to the food. Rubs work immediately and are real time-savers. This Southeast Asian–inspired dish can be served with brown rice and a vegetable stir-fry. Leftover peanut dip can be served with raw vegetables at another meal.

MAKES 8 SERVINGS

Sirloin

1 teaspoon curry powder

½ teaspoon ground ginger

½ teaspoon granulated garlic

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

Canola oil in a spray pump

1¾ pounds sirloin steak, about 1 inch thick, excess fat trimmed

Peanut Dipping Sauce

¼ cup smooth peanut butter