The DASH (Dietary Approaches to Stop Hypertension) diet is a healthy eating plan designed to help treat or prevent high blood pressure. It emphasizes fruits, vegetables, whole grains, lean protein sources like chicken, and low-fat dairy. Chicken is a versatile and lean protein option that can be incorporated into many delicious and DASH-friendly recipes. This article explores various chicken recipes that align with the DASH diet principles, offering both flavor and health benefits.
Creamy Mushroom Chicken Skillet
For those seeking an easy and quick skillet meal, the Creamy Mushroom Chicken recipe is an excellent choice. This recipe, ready in about 30 minutes, is naturally gluten-free, low-carb, and keto-friendly. It features perfectly seasoned chicken smothered in a creamy mushroom sauce.
Ingredients
- 2 large boneless, skinless chicken breasts, cut in half to form 4 thin cutlets
- Butter (for browning chicken and mushrooms)
- Heavy Cream (can be substituted with light cream or full-fat canned coconut milk)
- Cremini mushrooms (can be substituted with white button mushrooms, shiitake, oyster, or chopped portabello)
- Seasonings: Salt, black pepper, paprika, garlic powder, and dried thyme
Instructions
- Season the chicken breasts with half of the seasoning mixture.
- Heat a heavy-bottomed skillet or Dutch oven over medium heat.
- Place the chicken breasts into the pan and cook until they reach an internal temperature of 165ºF (74ºC). Remove them from the skillet and set aside.
- Add the remaining butter to the skillet, scraping up any browned bits.
- Add mushrooms and the remaining seasoning mixture, sautéing until soft and browned. Deglaze the pan with ½ cup of broth or wine if needed.
- Pour in the heavy cream, scraping up the browned bits.
- Simmer until the sauce has thickened.
- Add the chicken breasts back into the skillet, spooning the sauce over each one.
- Garnish with fresh parsley or shaved parmesan cheese, if desired.
Tips and Variations
- Heavy-Bottomed Skillet: Essential for preventing food from burning.
- Deglazing the Pan: If there's too much browning, use wine, broth, or water to deglaze the pan.
- Sauce Thickness: Simmer the sauce until it thickens, indicated by the sauce slowly filling in when a spoon is run through it.
- Spinach and Parmesan: Add grated parmesan and 2-3 cups of baby spinach for a flavorful twist.
- Pork Chops: Substitute chicken breasts with pork chops, ensuring they are cooked to an internal temperature of 145ºF (63ºC).
Nutritional Information
While the exact nutritional information will vary depending on the specific ingredients and quantities used, this recipe is generally low in carbohydrates and high in protein, making it a suitable option for those following a low-carb or keto diet. Substituting heavy cream with light cream or coconut milk can further reduce the fat content.
Other DASH Diet Chicken Recipe Ideas
Besides the creamy mushroom chicken, there are numerous other ways to prepare chicken that align with the DASH diet. Here are a few ideas:
Oven Baked Boneless Chicken Thighs
These are simple to make and can be seasoned with healthy olive oil and fresh herbs.
Read also: Delicious DASH Diet Treats
Thai-Inspired Chicken with Pasta and Snow Peas
A flavorful dish that combines chicken with pasta and vegetables, perfect for a family meal.
- Nutrition: 1-1/3 cups: 377 calories, 13g fat (2g saturated fat), 104mg cholesterol, 697mg sodium, 44g carbohydrate (12g sugars, 5g fiber), 25g protein.
Tuna Skewers Topped with Salsa
While technically not chicken, these skewers are a great alternative, offering lean protein and vibrant flavors.
- Nutrition: 1 kabob: 205 calories, 2g fat (0 saturated fat), 51mg cholesterol, 50mg sodium, 20g carbohydrate (12g sugars, 4g fiber), 29g protein.
Pork Medallions with Tangy Apple-Cherry Sauce, Rosemary, and Thyme
Another alternative to chicken, this dish offers a balance of sweet and savory flavors.
Skillet Turkey with Lemon Sauce
A simple skillet dish that can be made with leftover turkey, offering a tangy and satisfying meal.
- Nutrition: 1-1/4 cups: 205 calories, 9g fat (1g saturated fat), 56mg cholesterol, 204mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 28g protein.
Turkey Pasta with Light Cream, Basil, and Tomatoes
A quick and springy meal that combines turkey with pasta and fresh ingredients.
Read also: Which Diet is Right for You?
- Nutrition: 1-1/2 cups: 334 calories, 12g fat (4g saturated fat), 46mg cholesterol, 378mg sodium, 41g carbohydrate (8g sugars, 6g fiber), 17g protein.
Chicken and Goat Cheese Skillet Meal
A flavorful and satisfying skillet meal that combines chicken with goat cheese.
- Nutrition: 1-1/2 cups chicken mixture: 251 calories, 11g fat (3g saturated fat), 74mg cholesterol, 447mg sodium, 8g carbohydrate (5g sugars, 3g fiber), 29g protein.
Herbed Chicken in Foil Packets
Individual foil pouches hold in the juices during baking, keeping the chicken moist and tender.
- Nutrition: 1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein.
Chicken Breast with Celeriac Puree
Celeriac, or celery root, combines well with other seasonal ingredients and adds nice texture and flavor to this puree.
- Nutrition: 1 chicken breast half with 2/3 cup puree: 328 calories, 8g fat (1g saturated fat), 94mg cholesterol, 348mg sodium, 28g carbohydrate (10g sugars, 5g fiber), 37g protein.
Chicken and Vegetable Soup
A hearty soup with lots of nutritious vegetables and chicken.
- Nutrition: 1-1/3 cups: 192 calories, 2g fat (0 saturated fat), 60mg cholesterol, 332mg sodium, 20g carbohydrate (3g sugars, 3g fiber), 25g protein.
Chicken with Garlic, Peppers, and Herbs over Ricotta Cheese
A meatless skillet meal you can make in just 20 minutes.
Read also: The DASH Diet and Blood Sugar
- Nutrition: 1 cup: 229 calories, 7g fat (3g saturated fat), 13mg cholesterol, 88mg sodium, 31g carbohydrate (6g sugars, 4g fiber), 11g protein.
General Tips for DASH Diet Chicken Recipes
- Choose Lean Cuts: Opt for boneless, skinless chicken breasts or thighs to reduce fat intake.
- Use Healthy Cooking Methods: Baking, grilling, stir-frying, and poaching are preferable to frying.
- Control Sodium: Be mindful of sodium content by using fresh herbs and spices instead of salt.
- Incorporate Vegetables: Add plenty of vegetables to your chicken dishes to increase fiber and nutrient intake.
- Limit Added Fats: Use healthy fats like olive oil in moderation.
- Watch Portion Sizes: Be mindful of portion sizes to maintain a healthy weight.
Importance of Consulting Healthcare Professionals
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease, and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol, or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis, or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs.