Marinated Orange Pork Chops- DASH Diet

   Marinated Orange Pork Chops

 

Cheesy Scalloped Potatoes    

                                    Carrot Raisin Salad with Walnuts                                     

This is another DASH diet meal plan for 2,000 [1,600] (1,200) claories using the (DASH DIET Action Plan as a Guide).

* Recipe at the bottom

BREAKFAST

  Oatmeal, banana, toast milk, Grapefruit, fruit spread or preserves

1/2 cup instant oatmeal with 1 medium banana [(1/2)]
1 slice whole wheat toast (0) with 2 teaspoons preserves (0)
6 oz. grapefruit [(4 oz.)]
8 fl. oz. skim nonfat milk

LUNCH

  Soup, Cheese, Crackers, Salad, Yogurt, Apple

1 cup low sodium vegetable beef soup (3/4 cup)
1 oz. low sodium, low fat Swiss cheese [( 1/2 oz).]
6 low-salt whole wheat crackers (4)
Salad: 1 cup of leaf lettuce and vegetables mixed with a low fat and salt dressing
6 oz. nonfat, sugar free yogurt
1 medium apple [(small])

DINNER

  *Marinated Orange Pork Chops, *Scalloped Potatoes, Green Beans, *Carrot
  Raisin  Salad, Walnuts, Milk

4 oz. pork chop [(3 oz.)]
1/2 cup scalloped potatoes
Green Beans
Carrot Raisin Salad (1/4 cup), topped with 1/4 cup walnuts [ (1 T.)]
8 fl. oz. nonfat skim milk


Marinated Orange Pork Chops

1/4 cup Orange Juice
1/2 tsp. Mrs. Dash Garlic and Herb Seasoning Blend or any mixture you enjoy
4 Garlic cloves, minced
1/2 teaspoon rosemary
4 pork chops (about 5 oz. each)

Mix the orange juice, seasoning blend, garlic and rosemary together. Place the chops in a glass pan and pour the mixture over. Let stand for at least 10 minutes but 1 hour is better. Turn the chops over at least once. Coat a grill or pan with a nonstick spray. Cook at medium heat for 5 minutes on each side or until thermometer inserted reaches 145 degrees.

Carrot Raisin Salad


2 cups shredded carrots (about 4)
1/2 cup raisins
2 tablespoons low fat mayonnaise or salad dressing
2 tablespoons plain yogurt
Orange juice or lemon juice as needed.

Mix the carrots and raisins in a bowl. Mix the mayonnaise or salad dressing with yogurt. Add orange juice or lemon juice to thin out as needed. You can  use just  orange juice instead of yogurt. Refrigerate leftovers.

Low -Fat Scalloped Potatoes


3 medium potatoes
1 1/2 cups nonfat skim milk
2 tablespoons flour
14/ teaspoon garlic salt (can use powder to reduce salt more)
1/4 teaspoon cayenne pepper
1/2 cup shredded low fat, low salt cheddar cheese

Peel and slice the potatoes thin. Mix the milk, flour, garlic power and pepper and cook over medium heat until the sauce is thickens. Place 1/2 the potatoes on a dish and spoon over 1/2 of the sauce. Add the remaining potatoes and pour the remaining sauce over. Cover and bake in a oven set to 350 F for 50 minutes to an hour. You can test the to make sure the potatoes are done by sticking a fork into the potatoes. If done the fork will go in easily.

Dash Diet Meals # 3- Omelet, Honey Garlic Lamb Ribs

Dash Diet Day # 3

I found some lab ribs while shopping at the store last night. It is rare to find lamb so I  decided I will make a meal with reduced salt.  The problem with the ribs is the same with pork ribs is that it is a very fatty cut. Lamb chops a better for the diet and you could most certainly use those instead.  I reduced the amount of fat by trimming as much fat away as possible before cooking as I do this with most meats. 

Finding low sodium ham may be a problem. While shopping last night at the super Wal-Mart I was not able to find any. You want the sodium content to be 140 mg or less.

I will have to find a source of WellShire Farm which claims 80 to 90 mg depending on they type or Sara Lee is another source on low fat ham. I will be on the search. 

    

Daily Goal: 2,000 [1,600] (1,200) calories 

Omelet Breakfast

Omelet with 1/2 diced tomato

2 slices whole wheat toast [1] (0) 

4 teaspoons jam [2 teaspoons] (0)

1 Small banana

8 oz. nonfat milk

Lunch

Ham and Swiss Sandwich:

  2slices whole grain bread [(1)]

  2 oz. ham

  1 oz. low-sodium, low fat Swiss cheese [(.6 oz.)]

  1/4 cup shredded cabbage or lettuce mix

   2 slices tomato

   mustard

1/2 cup baby Carrots

8 grape tomatoes

1 apple [(small)]

Dinner 

2 oz (2 ribs) .Honey Garlic lamb ribs 

1 baked potato [(1/2)]

1 cup steamed broccoli

1 1/2 cup mixed salad with 2 T. low fat and salt dressing [(1 T.)]

1 Skinny Cow Ice cream sandwich

Recipes:

Omelet

1/2 cup egg substitutes or 4 egg whites

1/4 cup diced red peppers

1/2 tomato chopped

1/4 cup onions

Heat a nonstick pan over medium heat, spray with nonstick cooking spray. saute the peppers and onions until slightly soft.

Pour the eggs over the peppers and onions. Carefully lift the sides of the omelet as eggs starts to set and let the uncooked egg flow under. Repeat until the egg is almost all the way set. Add chopped tomatoes to one side. Fold the egg over the tomatoes. Slip onto a plate. 

Honey Garlic Lamb Ribs

3 lbs. lamb ribs

2 cloves garlic, crushed

Small amount of ginger crushed or 1 teas. dried ginger

1/2 c. soy sauce, low salt

1/2 cup sake wine or pineapple juice

1/2 cup honey

Make sure you take the extra fat off of the ribs to moderate the lamb taste and make the dish less fattening.

Place the lamb in a baking dish. Crush the garlic and ginger on the bottom of a mixing bowl. Add the other ingredients. Mix well; pour over lamb. refrigerate at least three hours or over night, turning occasionally. Place lamb on grill reserving marinade. You could also pan broil the lamb.If using a grill cook 6 to 7 inches from heat source or bake in the oven at 400 degree F (200 degrees C). Cook at least15 to 17 minutes each side or until it is done to your preference. Make sure you brush frequently with the marinade you reserved. 4 servings.

Servings Per Recipe: 6

Amount Per Serving

Calories: 510

• Total Fat: 37g
• Cholesterol: 112mg
• Sodium:   276.33mg 34% 
• Total Carbs: 10.4g
•     Dietary Fiber: 1g
• Protein: 25.8g

Dash Diet- Day 2 - Salmon

DASH DIET Day  # 2


This is the second DASH diet I have worked on. The breakfast takes a little more time but can be made quickly. The breakfast has orange juice and you will need to be careful on the amount. The juice has a high calorie count. I suggest that you measure everything until you get to the point you can eyeball amounts. A scale and a measuring cup is you friend. Most people are not aware of the REAL portions you should eat. The 1200 diet has no toast and the 1600 has only one slice and the amount of the jam is reduced. Make sure you have you milk. If you do not like milk or cannot drink it try to find something you can drink that is not high in sodium. I usually do not have a snack but it it is good to have the ingredients around in case you have a hungry day. If you limit the amount of food too much you will difficult to stay on the diet.

BREAKFAST 

Omelet

2 slices whole wheat toast [1] (0) 

4 teaspoons jam [2 teaspoons] (0)

1 cup mixed berries

6 oz. orange juice [(4 oz.)]

8 oz. nonfat milk

Lunch

Turkey and Swiss Sandwich:

  2 slices whole wheat bread [(1)]

  2 oz. ham and 1 oz. low-sodium Swiss cheese [(0.6)]

  1/4 cup shredded cabbage

  2 slices tomato

  Mustard

1/2 cup Baby carrots 

8 grape tomatoes

1 med apple [(small)]

Snack

1/4 cup Mixed nuts [1 T.)] 

6 oz artificially sweeten yogurt

4 oz. Mixed fruit

Dinner

 4 oz. Roasted Salmon

1/2 cup baked Sweet Potato

1 cup steamed broccoli

1 1/2 cups Mixed Salad with 2 Tablespoons Vinaigrette dressing [(1 T.)]

1 slice Italian bread (0)

1/2 c. nonfat artificially sweetened frozen yogurt

Recipes:

Breakfast Omelet - 1 serving

1/2 cup egg substitute or 4 egg whites

1 1/2 tbsp. water

Diced onions

Sliced mushrooms

3 fresh basil leaves or any spices you enjoy.

ground pepper

Spray pan with non-stick cooking spray. Saute the vegetable. Pour egg whites in pan. Let it cook until bottom is set and then gently flip. Finish eggs and then fold in half. Slip onto plate.

Roast Salmon- 2 servings

2 4 oz. pieces of salmon with skin

2 teaspoon olive oil

1 tablespoon chives

Preheat the oven to 425 degrees F. Line a baking sheet with foil. Rub the salmon with the olive oil. Roast in the oven skin side down for around 12 minutes or until fish flakes easily. Remove skin off the salmon and place the salmon on a serving plate. Discard the skin. Sprinkle with herbs or slat free spices, as desired.

Dash Meals - Day One

This is a Dash Diet one meal for a 2,000 [1,600] and (1,200) calorie meals. If you have different calorie amounts adjust as needed. The breakfast is for a quick breakfast using the convenience of Quaker Oats Weight Control Oatmeal. The problem with most convenience foods and processed foods is that they tend to contain a lot of salt so  you will have to be careful the remainder of the day with your salt consumption. I carefully made the other meals very with restricted salt.  I usually do not have a problem with the calories, fiber and protein. If you are just beginning to lower your salt intake start small. Make the meals and add a small amount of salt until you get to the point of not adding salt to your meals. If you slowing reduce the amount it will make it much easier to get to the lower salt levels without giving up. This is the same for going to whole wheat and lower fat dairy products. Both of the recipes for dinner are very easy. I put a link for the Chicken  Piccata.  The potatoes recipe is below. If you are on the lower calorie diets you will not want to make the potatoes. The good think about this diet is you will not get a good amount of fiber in your diet. Make sure you drink enough water per day. You can adjust the meals as needed. I am not having the snack so will add  the one slice of wheat bread to my lunch. The tuna with the added vegetables add a lot of fiber and vitamins.

DASH DIET - #1 Breakfast

Cereal, Dates, Skim Milk

1 package Quaker Oats Weight Control Oatmeal

8 oz. skim milk

¼ cup (40 g.) Chopped dates

LUNCH

Half Tuna Sandwich: 1 slice whole wheat bread (0) , ½ c. low sodium light tuna salad [(1/3 cup)] topped with ¼ cup cucumber slices

Salad: 1 romaine lettuce with 8 grape tomatoes and 2 T nonfat Italian dressing, no salt

8 oz. nonfat milk

½ cup no sugar added fruit cocktail

DINNER

3 oz. Low- Sodium Chicken Piccata

1 serving Parmesan Potatoes (0)

½ cup Green beans, Salt Free

Green Salad: Mixed greens with 2 T. oil and vinegar dressing [(1 t)]

2 chocolate chip cookies [(0)]

1 cup grapes (0)

SNACK

¼ cup almonds [(1 T)]

6 oz. nonfat, artificially sweetened, peach yogurt

Below is the recipe for the Dash Diet Chicken Piccata
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1143134

Parmesan Potatoes

1 pound potatoes (small red potatoes) or sliced baking potatoes
1/2 cup grated Parmesan cheese
non-stick cooking spray
1 teaspoon dried oregano
1 teaspoon dried basil

Preheat over to 400 degrees F. Place the potatoes in a small roasting pan. Spray with the non-stick cooking spray. Sprinkle with the cheese, oregano, and basil. Cook for about 40 minutes, or until tender.

Low Salt/Fat chicken salad

6 oz. can low-sodium tuna
2 tablespoons low fat mayonnaise
1/4 cup celery
1/4 grated carrots
ground pepper

Mix together the ingredients.