The Everyday DASH Diet Cookbook (11 page)

1 recipe Lemon Vinaigrette (
here
), divided

2 scallions, white parts finely chopped and green parts sliced

6 cups (5 ounces) mixed salad greens, such as mesclun

1 cup halved grape tomatoes

4 roasted salmon fillets (see Roasted Salmon Fillets with Basil Drizzle,
here
, for instructions)

Bring a medium saucepan of water to a boil over high heat. Add the green beans and cook until crisp-tender, about 3 minutes. Lift them out of the water with a wire sieve or slotted spoon and transfer to a colander. Rinse under cold running water and set aside.

Add the potatoes to the water and reduce the heat to medium. Cook until the potatoes are just tender, about 15 minutes. Drain and rinse under cold running water. Transfer to a bowl. Add 1 tablespoon of the vinaigrette and the chopped scallion whites and mix. Let the potato salad cool to room temperature.

In a large bowl, toss the salad greens, tomatoes, and green beans with the remaining vinaigrette. Spread on a platter and top with the roasted salmon fillets. Arrange the potato salad in four portions on the platter. Sprinkle with the scallion greens and serve.

NUTRITIONAL ANALYSIS

(1 serving) 393 calories, 37 g protein, 19 g carbohydrates, 18 g fat, 5 g fiber, 94 mg cholesterol, 494 mg sodium, 1,415 mg potassium. Food groups: 5 ounces meat, ½ starchy vegetable, 3 vegetables, 1 fat.

NOTE:
If you wish to be more authentically French, use the thin green beans known as haricots verts. Because the quality of fresh beans is iffy outside of my local summer growing season, I often prefer to buy frozen haricots verts from my local warehouse club store or the C&W brand, which may be found at many supermarkets.

Warm Spinach Salad with Scallops and Oranges

Sweet scallops, seared to caramelize their surfaces, are tossed with verdant green baby spinach and bright orange segments to make an appealing main-course salad.

MAKES 4 SERVINGS

Vinaigrette

2 large navel oranges

2 tablespoons olive oil

2 tablespoons minced shallots

1 tablespoon balsamic vinegar

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Salad

⅓
cup raw unsalted sunflower seeds

Olive oil in a spray pump

1 pound sea scallops, cut in half crosswise

7½ cups (6 ounces) baby spinach

To make the vinaigrette: Grate the zest from 1 orange into a small bowl. Using a serrated knife, trim the top and bottom off the other orange so it stands on the work counter. Cut off the thick peel where it meets the flesh so you end up with a skinless sphere. Then, working over a medium bowl to catch the juices, hold the fruit in one hand and cut between the thin membranes to release the segments, letting them fall into the bowl. Repeat with the remaining orange. Squeeze the juices from the membranes into the bowl. Measure and reserve 2 tablespoons of orange juice, then set aside the orange juice and orange segments.

Heat the oil in a large nonstick skillet over medium heat. Add the shallots and sauté until softened, about 1 minute. Remove from the heat. Stir in the vinegar and orange juice. Using a heatproof spatula, scrape the mixture into the bowl with the orange zest. Add the salt and pepper and whisk well.

To make the salad: Wipe the skillet clean with paper towels. Heat the skillet over medium heat. Add the sunflower seeds and cook, stirring often, until fragrant and toasted, about 2 minutes. Turn out onto a plate.

Spray the skillet with oil and heat over medium-high heat. Add the scallops and cook, turning halfway through cooking, until seared on both sides, about 3 minutes.

Combine the spinach and orange segments in a large bowl. Add the scallops, vinaigrette, and sunflower seeds and toss. Serve warm.

NUTRITIONAL ANALYSIS

(1 serving) 271 calories, 18 g protein, 21 g carbohydrates, 14 g fat, 4 g fiber, 27 mg cholesterol, 736 mg sodium, 748 mg potassium. Food groups: 2½ ounces meat, 1½ vegetables, 2 fruits, ½ nuts, 1 fat.

NOTE:
If you are watching sodium, cut the salt to ¼ teaspoon for a total of 603 mg sodium per serving; eliminating the salt reduces it to 480 mg. Most of the salt comes from the scallops, which come from salty ocean water.

Shrimp, Mango, and Black Bean Salad

The striking good looks of this salad are a preview to its rich flavor. You could use steamed shrimp, but grilled (or broiled) shrimp somehow pair best with the mango and black beans. You should note that the actual sodium in the dish will be lower than shown here, because you will rinse and drain the beans, which will reduce the sodium by about 100 mg per serving.

MAKES 4 SERVINGS

2 tablespoons olive oil, plus more in a pump sprayer

¾ pound large shrimp (16 to 20), peeled and deveined

2 tablespoons fresh lime juice

2 ripe mangoes, pitted, peeled, and cut into ½-inch dice (see
here
)

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

½ jalapeño, seeded and minced

2 tablespoons finely chopped fresh cilantro or mint

2 tablespoons minced red onion

Spray a large ridged grill pan with oil and heat over medium heat. Add the shrimp to the pan. (Or position a broiler rack about 4 inches from the source of heat and preheat the broiler. Spray the broiler rack with oil and spread the shrimp on the rack.) Cook, turning occasionally, until the shrimp are opaque throughout, 3 to 5 minutes. Refrigerate to cool completely, about 20 minutes.

In a large serving bowl, whisk together the lime juice and the 2 tablespoons oil. Add the shrimp, mango, beans, jalapeño, cilantro, and onion and toss gently. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving) 213 calories, 18 g protein, 36 g carbohydrates, 2 g fat, 7 g fiber, 107 mg cholesterol, 679 mg sodium, 686 mg potassium. Food groups: 2½ ounces meat, 1 beans, 1 fruit, 1 fat.

Watermelon, Basil, and Shrimp Salad

Watermelon’s firm texture and refreshing flavor make it a natural for salads. This sophisticated and intriguing combination of ingredients is just the thing for a summer meal. It is best when served ice cold. As with most shrimp dishes, the majority of the sodium comes from the shrimp, so enjoy this as a special treat if you are watching your sodium intake.

MAKES 4 SERVINGS

Olive oil in a pump sprayer

1 pound large shrimp (21 to 25), peeled and deveined

6 cups seedless watermelon cubes, cut into 1-inch squares, chilled

½ medium red onion, cut into thin half-moons

24 large basil leaves, cut into thin shreds (¼ cup packed)

1 recipe Lime Vinaigrette (
here
)

Spray a large nonstick skillet with oil and heat over medium-high heat. Add the shrimp and cook, stirring occasionally, until opaque throughout, about 3 minutes. Transfer to a plate and let cool. Cover and refrigerate until chilled, at least 1 hour.

In a large serving bowl, mix the watermelon, onion, and basil. Add the shrimp and vinaigrette and toss gently. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 234 calories, 17 g protein, 23 g carbohydrates, 9 g fat, 2 g fiber, 143 mg cholesterol, 696 mg sodium, 466 mg potassium. Food groups: 2½ ounces meat, 1½ fruits, 1 fat.

Tuna and Vegetable Salad

Too often, tuna salad is nothing but tuna and loads of mayo. This recipe is crunchy with carrots and celery and has just enough light mayonnaise to hold it together, making it a versatile ingredient in sandwiches and with mixed greens to become a main-course salad. Use this tuna salad when you want an almost traditional sandwich filling.

MAKES 2 SERVINGS

1 (5-ounce) can low-sodium tuna in water, drained

2 small celery ribs, finely diced

1 small carrot, shredded

1 small scallion, white part only, finely chopped

2 tablespoons light mayonnaise

2 teaspoons chopped fresh parsley or dill (optional)

In a small bowl, mix all of the ingredients, including the parsley, if using. (The salad can be refrigerated in a covered container for up to 2 days.)

NUTRITIONAL ANALYSIS

(1 serving) 161 calories, 18 g protein, 6 g carbohydrates, 7 g fat, 2 g fiber, 35 mg cholesterol, 191 mg sodium, 403 mg potassium. Food groups: 2½ ounces meat, ½ vegetable.

Canned Tuna

For many years, canned tuna was notorious for its high sodium content. Now the major brands are offering reduced-sodium and even very low-sodium options, both of which may be found at your supermarket. With some searching, you should even be able to find no-salt-added tuna (Trader Joe’s canned albacore tuna has gained many fans). If you are faced with regular canned tuna, place it in a sieve and rinse well under gently running cold water for a minute or so to reduce the sodium content by about 75 percent.

Tuna and White Bean Salad

In Italy, you may find the tuna and bean component served as part of an antipasti platter, but it really shines when it is expanded with greens and vegetables to make a meal. And this recipe is especially rich in beans, making it a great source of soluble fiber to help lower cholesterol.

MAKES 2 SERVINGS

2 tablespoons red wine vinegar

1 tablespoon water

1 small clove garlic, crushed through a press

¼ teaspoon dried oregano

¼ teaspoon kosher salt

¼ teaspoon crushed hot red pepper

1 tablespoon olive oil

1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed

1 (5-ounce) can very low-sodium tuna in water, drained

1 medium red bell pepper, roasted, seeded, and diced (see “Roasting Red Peppers,” opposite)

2 tablespoons finely chopped fresh parsley (optional)

2 cups (2 ounces) mixed salad greens

Lemon wedges, for serving

In a medium bowl, whisk together the vinegar, water, garlic, oregano, salt, and hot pepper. Whisk in the oil. Add the beans, tuna, red bell pepper, and parsley (if using) and mix well. This salad can be refrigerated in a covered container for up to 2 days.

For each serving, put 1 cup of salad greens in a wide bowl. Top with half of the tuna and bean mixture. Serve immediately with the lemon wedges for squeezing the juice onto the salad.

NUTRITIONAL ANALYSIS

(1 serving) 402 calories, 32 g protein, 52 g carbohydrates, 8 g fat, 13 g fiber, 31 mg cholesterol, 314 mg sodium, 1,282 mg potassium. Food groups: 2½ ounces meat, 2½ beans.

Roasting Red Peppers

Red bell peppers have a high flavor profile in their raw state, but roasting softens the flesh, condenses the juices, and loosens the bitter skin for easy peeling. (The skin on green peppers is too thin for roasting.) The best way to roast peppers is in the broiler. And although many cooks use a whole pepper, it is much quicker and easier to cut the pepper first into a long strip so it doesn’t have to be turned.

Cut off the top “lid” and bottom inch of the pepper. Poke the stem out of the lid and discard, then set aside the top and bottom pieces. Slice the pepper vertically down the side and open it up into a long strip. Cut out the ribs and seeds. Position a broiler rack about 6 inches from the source of heat and preheat the broiler. Place the pepper strip top and bottom on the rack, skin side up. Broil until the skin is blackened and blistered, 5 minutes or longer, depending on the heat of the broiler. Let cool for a few minutes, then peel off the blackened skin. (It is not necessary to put the peppers in a bowl and cover with plastic wrap; this creates steam that softens the peppers too much.) Try not to rinse the peppers under cold water unless necessary, as the water rinses away the flavor.