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13 Amazing Dash Diet Casserole Recipes

13 Amazing Dash Diet Casserole Recipes

Dash diet plan

The DASH diet eating plan includes diet filled with fruits, vegetables, low fat or fat free dairy. Moreover, it contains- whole grains, fish, poultry, lean meats, nuts and beans. It has high fiber. Dash diet plan is low to moderate in fat. This plan follows US guidelines for sodium content, together with Vitamins and Minerals.  Furthermore, dash diet plan helps in lowering the blood pressure and cholesterol level which makes it easier to lose weight. It is a healthy way of eating, along with that it is flexible enough to meet the lifestyle and food preference of most people. These Dash Diet Casserole Recipes make It is easier to follow, because it has more definite procedures. Scientists believe that dash diet benefits people with high blood pressure because it reduces the salt intake.

The consistent Dash diet plan boosts no more than 2300 mg (1 tablespoon) of sodium per day.

The lower-salt version recommends 1500 mg (3/4 tablespoon) of sodium per day.

Here is the list of top 13 lip-smacking dash diet casserole recipes.

1.   Greek chicken & pita cucumber sandwiches with yogurt sauce

Greek chicken & pita cucumber sandwiches with yogurt sauce
Greek chicken & pita cucumber sandwiches with yogurt sauce

Cucumbers play double in this healthy Greek chicken pita recipe. It is grated to release a refreshing flavor to the cucumber-yogurt sauce and sliced to offer cool and crunchy texture into the pita. These Mediterranean stuffed pitas are created for a healthy dinner.

2.   Chickpea curry

Chickpea curry
Chickpea curry

Prepared with convenient canned beans, this easy and delicious recipe is an authentic chickpea curry that you can prepare in no time. It is so quick- ready in only 15 minutes. However you can add some veggies in it. Serve this warm and soothing curry with brown rice or with warm bread to make it a fuller meal.

3.   Super food chopped salad with salmon and creamy garlic dressing

Super food chopped salad with salmon and creamy garlic dressing
Super food chopped salad with salmon and creamy garlic dressing

Curly kale leaves form the base of this super veggie salad however you can also use chard or spinach as substitute. We added host of veggies like cabbage, carrots, broccoli, topped with rich salmon for protein and garnished with a creamy yogurt dressing to make it perfectly healthy and delicious salad.

 

4.   Lemon- tahini couscous with chicken & vegetables

Lemon- tahini couscous with chicken & vegetables
Lemon- tahini couscous with chicken & vegetables

When you desire to eat pasta in no time, couscous is the best recipe. The tiny pasta balls cook up in no time, and absorb all the water. Tossed with various stir-fried vegetables plus leftover chicken, it’s a quick and delicious meal that is perfect for an easy dinner recipe.

5.   Big beautiful summer salad

Big beautiful summer salad
Big beautiful summer salad

 This attractive and healthy vegetable summer salad is loaded with golden beets, avocado, corn, microgreens and radishes. Chickpeas, edamame and herb-filled buttermilk- avocado dressing makes this salad really special. You can also alter this salad according to your wish, depending on what’s available in the market and in season. Serve this with a chunk of whole-wheat baguette and drizzle with olive oil for an easy weeknight dinner.

6.   Noodle-less lasagna

Noodle-less lasagna
Noodle-less lasagna

Slice of roasted eggplant and zucchini acts as noodles in this healthy veggie-stuffed lasagna recipe. Coated with classic lasagna stuffing, like chopped tomatoes, ricotta and mozzarella cheeses and Italian herbs and spices, this delicious lasagna recipe is prepared for a healthy dinner.

7.   Creamy lemon pasta with shrimp

 Creamy lemon pasta with shrimp
Creamy lemon pasta with shrimp

In this healthy and creamy pasta recipe, whole-milk yogurt is used instead of cream to create a silky smooth sauce. However lemon and fresh basil enhance the whole-wheat pasta and compliments the shrimp and the accumulation of peppery arugula greens and parmesan cheese round everything out in this tempting dinner recipe.

8.   Pork chop with tomato curry

This hearty flavorful dish works wonder in the cold winter nights. The sweetness of apples, the warm curry and the bit of almond crunch makes it a perfect dish.

9.   Italian sausage-stuffed zucchini

 Italian sausage -stuffed zucchini
Italian sausage -stuffed zucchini

If you always had to be creative when getting your family to eat vegetables then this recipe works great for you. However you can make this stuffed zucchini using pizza flavors that everyone loves. You can also include sausage for a main dish or it could be a meatless side dish too. 

10. Spicy almonds

Spicy almonds
Spicy almonds

Almonds are exceedingly nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome. This spicy almonds recipe is from one of the easiest Dash diet casserole recipes.

11. Spiced Salmon

Spiced Salmon
Spiced Salmon

This delightful, moist fish is very quick and easy to make. It gets a little sweetness from the brown sugar however its seasonings are mild and give this dish an extensive charm. It’s a great way to enjoy healthy salmon.

12. Tomato Green Bean Soup

Tomato Green Bean Soup
Tomato Green Bean Soup

This colorful soup looks delicious anytime you eat. You can use fresh as well as frozen beans and canned tomatoes (or even stewed tomatoes). Served with warm breadsticks, this soup is a complete meal.

13. Cannellini Bean Hummus

Cannellini Bean Hummus
Cannellini Bean Hummus

This version of hummus features a delightful nuttiness from tahini, peanut butter-like pasta prepared from ground sesame seeds. The beans are great source of protein so it’s a healthy snack for kids as well.



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