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2001 Volunteer Leader Training Guide
The DASH Diet
DASH Plan Recipes

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Vegetarian Spaghetti Sauce 2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water 

1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
 2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti. Makes 6 servings.

Serving size: 3/4 cup 

Chicken and Spanish Rice
1 cup onions, chopped
3/4 cup sweet green peppers
2 tsp vegetable oil
1 cup tomato sauce
1 tsp parsley, chopped
1/4 tsp black pepper
1 1/2 tsp garlic, minced
5 cups white rice, cooked in unsalted water
3 1/4 cups chicken breast, cooked (skin and bone removed), diced 

1. In a large skillet sauté onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through. 
3. Add cooked rice and chicken and heat through. 

Makes 5 servings.
Serving size: 1 1/2 cups

Spicy Baked Fish

cooking oil spray
1 lb cod (or other fish fillet)
1 Tbsp olive oil
1 tsp spicy seasoning mix

1. Preheat oven to 350 degrees Fahrenheit. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.

Spicy Seasoning Mix

1 1/2 tsp white pepper
1/2 tsp cayenne pepper
1/2 tsp pepper
1 tsp black pepper
1 1/4 tsp onion powder
1 Tbsp garlic powder
1 1/2 tsp basil, dried
1 tsp thyme, dried

1. Mix all ingredients together. Store in an airtight container.
2. Use in meat, poultry, fish, or vegetable dishes. Try replacing the salt in the salt shaker and use at the table.

Makes 4 servings.
Serving size: 1 piece ( 3 oz)

Chicken Salad

3 1/4 cups chicken, cooked, cubed, skinless
1/4 cup celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt
3 Tbsp light mayonnaise

In a large bowl combine all ingredients. Mix well.

Makes 5 servings

Serving size: 3/4 cup

Zucchini Lasagna

1/2 pound lasagna noodles, cooked in unsalted water
3/4 cup mozzarella cheese, part-skim
1 1/2 cups fat free cottage cheese
1/4 cup Parmesan cheese
1 1/2 cup zucchini, raw, sliced
2 1/2 cup tomato sauce, low sodium
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper

1. Preheat oven to 350 degrees Fahrenheit. Lightly spray a 9- x 13-inch baking dish with vegetable oil spray. Set aside.
2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Mix well and set aside.
3. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the dish. Add about a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini. Repeat layering. Add a thin coating of sauce. Top with the noodles, sauce and reserved cheese mixture. Cover with aluminum foil.
5. Bake 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 6 portions.

Makes 6 servings.

Serving size: 1 piece

Prepared by: Easter H. Tucker, Extension Family and Consumer Sciences Specialist, University of Arkansas Cooperative Extension Service.

Source: The DASH Diet, NIH Publication No. 98-4082, September 1998. U.S. Department of Health and Human Services, Public Health Service, National Institutes of Health, National Heart, Lung and Blood Institute.

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