DASH Diet Weight Loss Motivation by Tainua G. Michaels & Torina Jillian McLaughlin

Author:Tainua G. Michaels & Torina Jillian McLaughlin
Language: eng
Format: epub
Tags: Dash Diet, Weight Loss, Blood Pressure, Hypertension, High Blood Pressure, Healthy Eating
Publisher: Tainua G. Michaels
Published: 2019-10-23T00:00:00+00:00

Chapter 7: Meat Dishes

Baked Macaroni with Red Sauce

Yields: 6 Servings

What You Need:

1/2 cup diced onion

7 oz. whole wheat elbow macaroni

15 oz. reduced-sodium or homemade spaghetti sauce

1/2 lb. extra- lean beef

6 tbsp. parmesan or homemade vegan parmesan cheese - see recipe Ch. 11

How to Prepare:

Warm up the oven to 350ºF. Spritz a casserole baking dish with cooking oil spray.

Cook the onion and beef in a frying pan until the onion is translucent. Drain the grease out of the pan.

Fill a pot with water and prepare the pasta for 10 to 12 minutes or until tender. Pour into a colander to drain.

Combine the pasta with the meat and add the sauce. Stir and scoop into the prepared dish. Bake for 25-35 minutes.

Serve and enjoy each serving with 1 tablespoon of the cheese.

Balsamic Plum Pork

Yields: 2 Servings

What You Need:

1 tsp. olive oil

2 chopped plums

1 pork tenderloin

1 tbsp. honey

2 tbsp balsamic vinegar

Optional: 1 tbsp. brown sugar

How to Prepare:

Heat the oven to reach 400ºF. Cover a baking tin with aluminum foil.

In a skillet, warm up the oil using the medium heat setting on the stovetop. Cook the pork for five minutes on each side. Place on the baking sheet.

Roast for until the center of the pork reaches 145ºF (15-20 min.). Set aside.

In another skillet, combine the honey, vinegar, plums, and brown sugar or substitute to your lining. Stir often for about 10 minutes – until softened. Add to a blender. Pulse until creamy smooth.

Pour back into the skillet and continue to simmer (low heat) for about 5 minutes.

Serve with a slice of the delicious pork and a serving of the plum sauce.

Curried Pork Tenderloin in Apple Cider

Yields: 6 Servings

What You Need:

1 tbsp. olive oil

1 1/2 tbsp. curry powder

16 oz. pork tenderloin – 6 pieces

2 cups of each:

-4 yellow onions

-Apple cider – divided

1 tart apple

1 tbsp. cornstarch

How to Prepare:

Peel the apple and cut into chunks. Chop the onions.

Slice the tenderloin into six pieces and season with the curry. Let it absorb the flavors about 15 minutes.

Warm up the oil (med-high) in a heavy skillet. Brown the tenderloin 5 to 10 minutes. Remove and set to the side for now.

Toss the onions into the hot skillet. Saute until softened and add 1 1/2 cups of the cider. Simmer until it’s reduced to about half of the volume.

Toss in the rest of the cider, cornstarch, and chopped apple. Simmer about two minutes, stirring often. Return the sliced tenderloin to the skillet to simmer for another 5 minutes.

Serve and enjoy with the sauce.

Dash Chili

Yields: 2 Servings

What You Need:

1/2 cup of each:

-Chopped onion

-Kidney beans

8 oz. ground beef

1 large chopped tomato

1 cup chopped celery

1 tbsp. of each:

-Cornmeal

-Chili powder

How to Prepare:

Cook the onion and beef in a frying pan (med. temp.). Drain the grease.

Stir in the tomatoes, beans, chili powder, and celery. Place a lid on the skillet.

Simmer for ten minutes; stir frequently. Stir in the cornmeal and simmer 10 additional minutes – adding extra water if necessary.

Serve hot.

Lamb with Garlic & Rosemary

Yields: 4 Servings

What You Need:

1 lb. boneless leg of lamb

4 (6-in.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.