The Dash Diet Box Set : A Collection of Dash Diet Recipes And Cheat Sheets (The Blokehead Success Series) by The Blokehead

Author:The Blokehead [Blokehead, The]
Language: eng
Format: mobi
Tags: Health, Diet
Published: 2015-05-14T04:00:00+00:00

CHAPTER 8

POULTRY DISHES

Chicken Salad

Makes 5 servings of ¾ cup per serving

Ingredients

• 3 ¼ cups of chicken breast, skinless, cooked and cubed

• 3 tablespoons of low-fat mayonnaise

• ¼ cup of celery, chopped

• 1/8 teaspoon of salt (you can opt to remove this ingredient for a lower sodium content)

• ½ teaspoon of onion powder

• 1 tablespoon of lemon juice

Directions:

1. You have the option of either baking the skinless chicken breasts or cooking it in boiling water.

2. Cut the cooked chicken breasts into cubes and then refrigerate.

3. Using a big bowl, mix all the other ingredients before adding the chilled chicken cubes.

4. Make sure that the dressing is mixed well with the chicken.

Nutritional Information per serving

• Calories - 176

• Cholesterol - 77 mg

• Saturated fat - 2 grams

• Total fat - 6 grams

• Sodium - 179 mg

• Carbohydrate- 2 grams

• Protein - 27 grams

• Magnesium - 25 mg

• Calcium - 16 mg

• Potassium - 236 mg

• Fiber - 0 gram

Chicken and Spanish Rice

Makes 5 servings of 1 ½ cup per serving

Ingredients:

• 3 ½ cups of chicken breasts, cooked, bone and skin removed then diced

• 1 cup of onions, chopped

• 1 ¼ teaspoon of garlic, minced

• ¾ cup of green peppers

• ½ teaspoon of black pepper

• 2 teaspoons of vegetable oil

• 1 teaspoon of parsley, chopped

• 1 can (8 oz.) of tomato sauce (it is ideal to look for low-sodium tomato paste)

• 5 cups of brown rice, cooked in unsalted water

Directions:

1. Sauté green peppers and onions in olive oil in a large skillet over medium heat for around five minutes.

2. Put in the spices and tomato sauce and allow to be heated through.

3. Put in chicken and cooked rice and allow to be heated through.

Nutritional Information per serving

• Calories - 428

• Saturated Fat -2 gram

• Total Fat - 8 grams

• Sodium - 341 mg

• Cholesterol - 80 mg

• Carbohydrate- 52 grams

• Protein - 35 grams

• Potassium - 545 mg

• Magnesium - 122 mg

• Calcium - 50 mg

• Fiber - 8 grams

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