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DASH Diet: Meal Ideas

Lunch: Tuna Salad and Spinach Sandwiches

Ingredients:

One 6.4-ounce pouch light tuna packed in water

1/2 medium cucumber, peeled, seeded, and diced

1/2 small red onion, peeled and diced (about 1/4 cup)

2 ribs celery, diced

1/2 teaspoon dill weed

2 tablespoons olive oil

Juice of one lemon

1/2 teaspoon salt-free seasoning blend

1/4 teaspoon freshly ground black pepper

8 slices 100% whole wheat sandwich bread

1 cup fresh baby spinach

Instructions:

Combine the tuna, cucumber, onion, celery, and dill weed. Drizzle with the olive oil and lemon juice, and stir. Season with salt-free seasoning blend and pepper. Make the sandwich with 1/2 cup tuna salad and 1/4 cup baby spinach leaves. Press down to compact the tuna and the spinach.

Serves 4.

Note: This recipe will make 2 cups of tuna that will keep in the fridge for 3 days, long enough for more meals!

 

Nutrition:

Calories: 194

Sodium: 450 milligrams

Potassium: 410 milligrams

Magnesium: 79 milligrams

Calcium: 81 milligrams

Fat: 3 grams

Saturated Fat: less than 1 gram

Cholesterol: 14 milligrams

Carbohydrate: 27 grams

Dietary Fiber: 4 grams

Sugars: 1 gram

Protein: 17 grams

 

Dinner: Easy Roasted Salmon

Ingredients:

Four 6-ounce wild salmon fillets

One lemon, cut into 4 wedges

Freshly ground black pepper

1/4 cup minced fresh dill (from one small bunch)

4 cloves garlic, peeled and minced

Instructions:

Preheat oven to 400 F. Coat a glass baking dish with nonstick cooking spray. Place the salmon fillets in the baking dish.

Squeeze juice from one wedge of lemon over each fillet.

Sprinkle the salmon with black pepper, dill, and garlic.

Bake until the salmon is opaque in the center, about 20 to 22 minutes.

Serves 4.

 

Nutrition per 6-ounce serving:

Calories: 251

Sodium: 78 milligrams

Potassium: 894 milligrams

Magnesium: 53 milligrams

Calcium: 36 milligrams

Fat: 11 grams

Saturated Fat: 2 grams

Cholesterol: 94 milligrams

Carbohydrate: 2 grams

Dietary Fiber: less than 1 gram

Sugars: less than 1 gram

Protein: 34 grams

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