The Everyday DASH Diet Cookbook (9 page)

Preheat the oven to 450°F.

Using a cleaver or a heavy knife, chop the wings into pieces between the joints. (Chopping the backs into 2- or 3-inch chunks is optional.) Spread in a large roasting pan. Roast until the wings are nicely browned, about 40 minutes.

Meanwhile, heat the oil in a large stockpot over medium heat. Add the onion, carrot, and celery and cook, stirring occasionally, until softened, about 5 minutes. Using tongs, transfer the wings to the pot.

Pour out any fat in the roasting pan. Place the pan over two burners on high heat and heat until the pan is sizzling. Add 2 cups of the water and bring to a boil, scraping up the browned bits in the pan with a wooden spoon. Pour into the pot and add enough cold water (about 4 quarts) to cover the ingredients by 1 inch. Increase the heat under the pot and bring just to a boil, using a large spoon to skim off any foam that rises to the surface.

Reduce the heat to low. Add the parsley, peppercorns, thyme, and bay leaf. Simmer, uncovered, until the stock is well flavored, at least 2 hours and up to 4 hours.

Place a colander in a very large heatproof bowl. Strain the broth into the bowl, discarding the solids in the colander. Position the
bowl of broth into a larger bowl of ice water. Let the broth stand, stirring occasionally, until tepid, about 30 minutes. Remove the bowl from the ice water, place on a kitchen towel, and dry the sides of the bowl. Refrigerate, uncovered, overnight.

Using a spoon, scrape off the fat from the surface of the broth. (The broth can be refrigerated for up to 3 days or transferred to airtight containers and frozen for up to 3 months.)

NUTRITIONAL ANALYSIS

(1 cup) 10 calories, 2 g protein, 0 g carbohydrates, 0 g fat, 0 g fiber, 0 mg cholesterol, 60 mg sodium, 204 mg potassium. Food groups: none.

Variation

Homemade Beef Stock:
Substitute 3 pounds of beef soup bones and 1 pound beef shin for the chicken wings.

NUTRITIONAL ANALYSIS

(1 cup) 38 calories, 5 g protein, 0 g carbohydrates, 1 g fat, 0 g fiber, 0 mg cholesterol, 25 mg sodium, 206 mg potassium. Food groups: 1 ounce meat.

Sodium in Canned Broth

Looking for low-sodium broth can be quite an education in label reading. Remember that there is a difference between reduced-sodium, lower-sodium, and low-sodium products. If you are looking for a true low-sodium broth, be sure that it is clearly stated as such on the packaging and that the nutritional label shows less than 150 mg sodium per cup of broth. Even no-sodium broths will have some naturally occurring sodium. If you use them, you can adjust the salt in your cooking as needed.

Big and Small Salads

Roast Beef Salad with Beets, Apple, and Horseradish

Classic Chicken Salad with Romaine

Chinese Chicken Salad

Tarragon Chicken Salad with Grapes and Almonds

Chipotle Chicken Chili Taco Salad

Cobb Salad

Autumn Turkey Salad with Apples and Dried Cranberries

Salmon
Salade Niçoise

Warm Spinach Salad with Scallops and Oranges

Shrimp, Mango, and Black Bean Salad

Watermelon, Basil, and Shrimp Salad

Tuna and Vegetable Salad

Tuna and White Bean Salad

Arugula, Peach, and Almond Salad

Roasted Beet Salad with Yogurt-Dill Dressing

Apple Coleslaw with Buttermilk Dressing

Asian Slaw with Ginger Dressing

Crunchy Broccoli Slaw

Chopped Greek Salad

Iceberg Lettuce Wedge with Russian Dressing

Kale, Pear, and Bulgur Salad

Potato Salad with Asparagus and Peas

Lentil and Goat Cheese Salad

Weeknight Tossed Green Salad

Baby Spinach and Strawberry Salad

Fruits and vegetables are key to most of the many health benefits of the DASH diet: They are bulky and filling, while mostly being relatively low in calories for their size. The salads in this chapter are appetizingly fresh and colorful, and you know that this is the plan for you just looking at them. For too long, many Americans considered salads to be a minor component in a meal heavy with meat and starch. The tide has turned, and more people are serving and savoring main-course salads. This chapter has everything from crowd-pleasers like
salade Niçoise
and Chinese Chicken Salad to more unusual offerings with fruit and seafood. In most cases, I’ve added a protein to be sure that you will feel satiated after your meal. Many of the meat-based salads (chicken, turkey, and tuna) can be used for open-faced sandwiches, too. You’ll also find lighter, meatless salads to help round out meals and a range of reduced-fat salad dressings (see
here
) from thick and creamy varieties to tart vinaigrettes.

Roast Beef Salad with Beets, Apple, and Horseradish

Based on a Scandinavian recipe, this salad is sweet, tart, crunchy, and meaty all at once. Once you become accustomed to fresh horseradish, you may not go back to the bottled variety. Peeled and shredded horseradish gets hotter as it stands exposed to the air, so for the mildest flavor, use right after preparation. Leftover horseradish can be grated and covered with cider vinegar to make a homemade condiment that will keep, refrigerated, for months.

MAKES 4 SERVINGS

4 medium beets (1 pound), scrubbed but unpeeled

2 tablespoons cider vinegar

1½ tablespoons pared and freshly grated horseradish (use a zester, such as a Microplane)

2 tablespoons olive oil

1 large Rome apple, cored and cut into ½-inch dice

1 scallion, white and green parts, finely chopped

12 ounces thinly sliced Spiced Roast Eye of Round (
here
)

Preheat the oven to 400°F. Wrap each beet in aluminum foil and place on a rimmed baking sheet. Bake until the beets are tender when pierced with the tip of a small, sharp knife, about 1¼ hours. Unwrap and let cool. Peel the beets and cut into ½-inch dice.

In a medium bowl, whisk together the vinegar and horseradish, then whisk in the oil. Add the beets, apple, and scallion and mix well. Cover and refrigerate until chilled, at least 1 hour or up to 1 day.

Divide the beet salad among four dinner plates and top with equal amounts of the sliced roast beef. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 285 calories, 27 g protein, 21 g carbohydrates, 11 g fat, 5 g fiber, 62 mg cholesterol, 185 mg sodium, 675 mg potassium. Food groups: 3 ounces meat, ½ fruit, 1 starchy vegetable.

Transporting Salads

If you want to bring your salad to work, avoid the soggy salad syndrome. Outfit yourself with an insulated lunch box with a cold pack (check out www.lunchboxes.com for a great selection) and a collection of covered plastic containers or zippered plastic bags. Pack the greens, meat, and dressing separately, and combine them just before serving.

Classic Chicken Salad with Romaine

In a sandwich or salad, this chunky mixture of chicken and vegetables is hard to surpass for old-fashioned goodness. See the variations for spicier alternatives.

MAKES 2 SERVINGS

2 tablespoons light mayonnaise

2 tablespoons plain low-fat yogurt

¼ teaspoon kosher salt (optional)

⅛
teaspoon freshly ground black pepper

8 ounces Basic Roast Chicken Breast 101 or Classic Poached Chicken (
here
or
here
), cut into ½-inch dice (1½ cups)

2 small celery ribs, finely diced

1 scallion, white and green parts, finely chopped

4 romaine lettuce leaves, for serving

In a medium bowl, combine the mayonnaise, yogurt, salt (if using), and pepper. Add the chicken, celery, and scallion and mix well. (The salad can be refrigerated in a covered container for up to 2 days.)

Spoon equal portions of the chicken salad onto two plates, add the lettuce, and serve.

NUTRITIONAL ANALYSIS

(1 serving) 197 calories, 25 g protein, 4 g carbohydrates, 8 g fat, 1 g fiber, 79 mg cholesterol, 276 mg sodium, 588 mg potassium. Food groups: 4 ounces meat.

NOTE:
Total with optional salt is 522 mg sodium per serving.

Variation

Indian Curried Chicken Salad:
Substitute 1 Granny Smith apple, peeled, cored, and finely diced, for the celery. Add 1 teaspoon curry powder.