The Everyday DASH Diet Cookbook (16 page)

MAKES 6 SERVINGS

2 teaspoons olive oil, plus more in a pump sprayer

1 pound sirloin steak, excess fat trimmed, cut across the grain into ½-inch-thick slices and then into 2-inch-wide pieces

1 large red bell pepper, cored and cut into ¼-inch-wide strips

1 large green bell pepper, cored and cut into ¼-inch-wide strips

1 medium red onion, cut into thin half-moons

2 cloves garlic, minced

1 tablespoon Mexican Seasoning (
here
)

12 (8-inch) flour tortillas or Boston lettuce leaves, for serving

Lime wedges, for serving

Spray a large nonstick skillet with oil and heat over medium-high heat. Add half of the sirloin and cook, flipping the sirloin pieces halfway through cooking, until browned on both sides, about 2 minutes. Transfer to a plate. Repeat with the remaining sirloin.

Heat the 2 teaspoons oil in the skillet over medium-high heat. Add the bell peppers, onion, and garlic. Cook, stirring occasionally, until tender, about 7 minutes. Stir in the beef with any juices and the Mexican Seasoning. Transfer to a platter.

To serve, fill a flour tortilla or lettuce leaf with the beef mixture and squeeze lime juice on top. Roll up and serve.

NUTRITIONAL ANALYSIS

(1 serving on lettuce leaves: 2 fajitas) 231 calories, 24 g protein, 6 g carbohydrates, 12 g fat, 2 g fiber, 44 mg cholesterol, 59 mg sodium, 490 mg potassium. Food groups: 3 ounces meat, 1 vegetable, 1 fat.

(1 serving on 8-inch tortillas: 2 fajitas) 377 calories, 29 g protein, 36 g carbohydrates, 13 g fat, 6 g fiber, 44 mg cholesterol, 319 mg sodium, 490 mg potassium. Food groups: 3 ounces meat, 2 whole grains, 1 vegetable, 1 fat.

Tortillas

These staples of Mexican cooking are another food category for which it is worth taking the time to check labels. Flour tortillas, even the whole-wheat variety (which carries its own health benefits over white flour tortillas), are fairly high in sodium (about 300 mg for two 8-inch tortillas). And the bigger the tortilla, the larger the sodium load, so a “burrito-size tortilla” has about 450 mg sodium. Corn tortillas have much less sodium (about 130 mg for the average 6-inch tortilla). Using large lettuce leaves (such as romaine, Boston, or Bibb) in place of tortillas will allow you to drastically cut the amount of sodium in a Mexican meal of fajitas or tacos, and increase your vegetable intake, too.

Ground Sirloin and Pinto Chili

Many a chili simmers for hours, but you may not always have the time. This version is ready in no time and is worth making in a double batch to freeze for other meals. It is on the mild side, so feel free to spice it up with the optional chipotle chili. Serve it over brown rice or whole-wheat macaroni and top it with your favorite fixings… just remember to add these to the total calorie count. This chili is very high in total fiber and rich in soluble fiber.

MAKES 6 SERVINGS

1 tablespoon olive oil

1 medium yellow onion, chopped

1 medium green bell pepper, cored and chopped

2 cloves garlic, minced

1¼ pounds ground sirloin

2 tablespoons chili powder

½ teaspoon pure ground chipotle chili, or 1 minced canned chipotle chili with its clinging adobo, or ¼ teaspoon cayenne (optional)

½ teaspoon kosher salt

1 (28-ounce) can reduced-sodium chopped tomatoes in juice, undrained

2 (15-ounce) cans reduced-sodium pinto beans, drained and well rinsed

Optional toppings: shredded low-fat Cheddar cheese, nonfat sour cream, chopped fresh cilantro leaves

Heat the oil in a large saucepan over medium heat. Add the onion and bell pepper and cook, stirring occasionally, until softened, about 3 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Add the sirloin and cook, stirring often and breaking up the meat with the side of the spoon, until it loses its raw look, about 6 minutes. Stir in the chili powder, ground chipotle (if using), and salt, and cook for 1 minute, stirring often.

Stir in the tomatoes with their juice and bring to a boil over high heat. Return the heat to medium and cook at a brisk simmer, stirring occasionally, until the juices have thickened slightly, about 15 minutes. Add the beans and cook until heated through, about 5 minutes. If you like a thicker chili, mash some of the beans into the cooking liquid with a large spoon. Spoon into bowls, add the toppings if desired, and serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 288 calories, 28 g protein, 24 g carbohydrates, 8 g fat, 7 g fiber, 67 mg cholesterol, 428 mg sodium, 468 mg potassium. Food groups: 3 ounces meat, 1 beans, 1½ vegetables, 1 fat.

Sirloin and Black Bean Burgers with Fresh Tomato Salsa

These thick and juicy burgers, with a nutritional profile that has been improved with the addition of fiber-rich black beans, can be grilled outdoors, if you prefer. The beans heat up in the burger and cook it from the inside out, so you won’t get a rare patty. Nevertheless, it will be delicious.

MAKES 4 SERVINGS

Salsa

2 plum (Roma) tomatoes, seeded and cut into ¼-inch dice, or 1 cup coarsely chopped grape or cherry tomatoes

2 tablespoons minced white or yellow onion

1 tablespoon fresh lime juice

1 tablespoon minced fresh cilantro

1 small jalapeño or serrano chili, seeded and minced

1 clove garlic, minced

Pinch of kosher salt

Burgers

1 pound ground sirloin

1 (15-ounce) can reduced-sodium black beans, drained and rinsed

1 teaspoon chili powder

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

¼ teaspoon granulated garlic or garlic powder

¼ teaspoon granulated onion or onion powder Olive oil in a pump sprayer

4 whole-wheat buns, toasted (optional)

2 ripe avocados, halved, pitted, peeled, and sliced

To make the salsa: In a medium serving bowl, mix together the tomatoes, onion, lime juice, cilantro, jalapeño, garlic, and salt. Set aside while making the burgers.

To make the burgers: In a medium bowl, mix together the ground sirloin, beans, chili powder, salt, pepper, granulated garlic, and granulated onion. Using hands rinsed under cold water, shape the meat mixture into four 3½-inch burgers. If the beans poke through the ground sirloin, press them back into place.

Spray a large nonstick skillet with oil and heat over medium-high heat. Add the burgers and cook, turning after 2 minutes, until browned on both sides, about 5 minutes for medium burgers. Transfer to a platter.

For each serving, place a burger on a bun, if using, and top with a spoonful of the salsa and a few avocado slices. Serve at once, with the remaining salsa on the side.

NUTRITIONAL ANALYSIS

(1 burger, without bun) 334 calories, 30 g protein, 22 g carbohydrates, 16 g fat, 10 g fiber,
70 mg cholesterol, 588 mg sodium, 1,078 mg potassium. Food groups: 3 ounces meat, 1½ beans, ½ vegetable.

(1 burger, with bun) 494 calories, 37 g protein, 53 g carbohydrates, 19 g fat, 17 g fiber, 70 mg cholesterol, 928 mg sodium, 1,232 mg potassium. Food groups: 3 ounces meat, 2 whole grains, 1½ beans, ½ vegetable.

Burger Buns

Be knowledgeable about the nutritional profile of a burger bun. The average whole-wheat hamburger bun has 160 calories, 3 g fat, and 340 mg sodium and is the equivalent of 2 servings of bread. If you are having a day where your grain and sodium intakes are light, go for it. Otherwise, skip the bun. This burger is so flavorful, you won’t miss the bread.

Beef and Bulgur Meat Loaf

Many cooks think that fatty ground round or chuck is necessary to make a juicy meat loaf, but this family-friendly recipe proves that theory incorrect. The vegetables and bulgur (cracked wheat) add flavor and moisture. This could end up as your “go to” meat loaf.

MAKES 8 SERVINGS

1 cup boiling water

½ cup bulgur

2 teaspoons canola oil, plus more in a pump sprayer

1 medium yellow onion, chopped

1 medium red bell pepper, cored and cut into ¼-inch dice

2 cloves garlic, minced

¼ cup plus 2 tablespoons low-salt tomato ketchup

1 tablespoon Worcestershire sauce (see note
here
)

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

2 large egg whites

1 pound ground sirloin

In a heatproof medium bowl, combine the boiling water and bulgur and let stand until the bulgur has softened and absorbed the water, about 20 minutes.

Meanwhile, preheat the oven to 350°F. Line a rimmed baking sheet with aluminum foil and spray with oil.

Heat the 2 teaspoons oil in a medium nonstick skillet over medium heat. Add the onion, bell pepper, and garlic and cook, stirring occasionally, until tender, about 6 minutes. Transfer to a bowl and cool slightly.

Drain the bulgur in a wire sieve, pressing hard on the bulgur to extract the excess water. Add to the bowl with the vegetables, then stir in ¼ cup of the ketchup, Worcestershire sauce, salt, and pepper. (Adding these ingredients at this point helps to cool the vegetables so the egg whites won’t cook from the heat.) Stir in the egg whites. Add the ground sirloin and mix just until combined. Shape into an 8 × 4-inch loaf on the foil-lined baking sheet.

Bake until the loaf is golden brown and an instant-read thermometer inserted in the center reads 165°F, about 40 minutes. During the last 5 minutes, spread the top of the loaf with the 2 tablespoons ketchup.

Let stand for 10 minutes. Slice and serve hot.

NUTRITIONAL ANALYSIS

(1 serving: ⅛ loaf) 162 calories, 15 g protein, 16 g carbohydrates, 4 g fat, 3 g fiber, 35 mg cholesterol, 322 mg sodium, 351 mg potassium. Food groups: 1 whole grain, 2 ounces meat, ½ vegetable.

NOTE:
Worcestershire sauce is also available in a reduced-sodium version. However, the reduction is only about 10 mg per teaspoon, so in the long run it may not be worth the effort it takes to find it. (The last time I looked for it, I had to go to four supermarkets before I found a bottle.)

Beef Ragù with Broccoli Ziti

There are few aromas more satisfying than ragù simmering on a stove, filling the kitchen with the appetizing scents of tomatoes, herbs, and garlic. This is pasta and sauce—the DASH way. Use ground sirloin in the sauce, and stretch the pasta with lots of vegetables. (You could also use the Green Beans and Fusilli
here
.)

MAKES 6 SERVINGS

1 tablespoon olive oil

8 ounces ground sirloin

1 medium yellow onion, chopped

1 medium carrot, cut into ¼-inch dice

1 medium celery rib, cut into ¼-inch dice

2 cloves garlic, minced

1 (28-ounce) can no-salt-added crushed tomatoes

2 teaspoons Italian Seasoning (
here
)

¼ teaspoon crushed hot red pepper