Shrimp Mediterranean Salad, low salt, low calorie

Shrimp used to be on the forbidden list because it has a high cholesterol content. Shrimp, however, can be a great lean source of protein when eaten in moderation. It you have the frozen precooked shrimp it can be used to make a salad very quickly. This salad could be used as a meal for 4 or you could use smaller portions to be part of a meal. I really think the flavors will be even better if you let the shrimp marinated for a few hours or overnight before putting on the lettuce. Other additional ingredients such as tomatoes and cucumbers would work with this dish. I would skip using  olives which are used in most Mediterranean dishes because they would put you over the salt limit allowed on the DASH diet. If you wanted to skip the mayonnaise then plain yogurt would make a great substitution.


Dash Diet

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Shrimp Salad

salads

2 cups salad shrimp, defrosted
2 tablespoon mayonnaise, low fat/ low salt
1 teaspoon lemon and pepper, Mrs. DASH
1 clove garlic; diced
1/2 cup lemon juice
6 cups lettuce; torn
1 cup avocado; cut into slices
4 tablespoon feta cheese; crumbled

Mix the shrimp, mayonnaise and Mrs. DASH. Place on top of 1 1/2 cups
lettuce. Add avocado slices on top and sprinkle with feta cheese.

For this recipe use one avocado cut into slices.



NYC Nutrition Analysis (per serving or yield unit):
water=181.5 g; calories=249.8; protein=27.67 g; total fat=12.12 g;
saturated fat=3.64 g; monounsaturated fat=4.98 g; polyunsaturated fat=2.35
g; cholesterol=194.5 mg; carbohydrate=7.75 g; dietary fiber=3.23 g; total
sugars=1.57 g; ash=3.25 g; calcium=159.7 mg; phosphorus=328.5 mg; iron=3.63
mg; sodium=365.6 mg; potassium=518.2 mg; magnesium=64.64 mg; zinc=2.09 mg;
copper=0.41 mg; manganese=0.26 mg; vitamin A=4329 IU; vitamin E=2.71 mg
AT; thiamin=0.12 mg; riboflavin=0.26 mg; niacin=4.02 mg; pantothenic
acid=1.07 mg; vitamin B6=0.34 mg; folate=59.2 ug DFE; vitamin B12=1.63 ug;
vitamin C=16.07 mg; selenium=47.84 ug; vitamin K=103.6 ug; refuse=12.61%;
blocks carb:prot:fat=0.5 : 4.0 : 4.0; ECC=4.5; %cal as
carb:prot:fat=12:44:43; DietPoints=5.6
(incomplete analysis)

Yield: 4 servings

  NYC Nutrilink: N4474^15149,N7460^43355,N0^00000,N2973^11215
  NYC Nutrilink: N2201^09152,N3008^11253,N2213^09037,N20^01019

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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 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.