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DASH Diet: Meal Ideas

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Dinner Side Dish: Spicy Roasted Broccoli continued...

1/4 teaspoon crushed red pepper flakes

Instructions:

Preheat the oven to 450 F.

In a large bowl, toss together the broccoli and 2 tablespoons olive oil. Sprinkle with salt-free seasoning and pepper. Transfer to a rimmed baking sheet and bake for 15 minutes. Meanwhile, mix together 2 tablespoons olive oil, the garlic, and the red pepper flakes. After the broccoli has cooked 15 minutes, drizzle the garlic oil over the broccoli and shake the baking sheet to coat the broccoli. Return to the oven and continue baking until the broccoli starts to brown, about 8 to 10 more minutes. Serve hot.

Serves 8.

 

Nutrition per 1-cup serving:

Calories: 86

Sodium: 24 milligrams

Potassium: 232 milligrams

Magnesium: 16 milligrams

Calcium: 37 milligrams

Fat: 7 grams

Saturated Fat: 1 gram

Cholesterol: 0 milligrams

Carbohydrate: 5 grams

Dietary Fiber: 2 grams

Sugars: 1 gram

Protein: 2 grams

 

Dinner Side Dish: Garlic Mashed Potatoes

Ingredients:

2 pounds all-purpose red or gold potatoes, scrubbed and cut into large chunks

6 cloves garlic, peeled

1/4 cup olive oil

1 teaspoon salt-free seasoning blend

1/2 teaspoon freshly ground black pepper

Instructions:

Place the potato chunks and peeled garlic cloves in a large saucepan. Cover with cold water and bring to a boil.

Reduce the heat and cook for about 25 minutes, or until the potatoes are tender when pierced with a fork.

Remove from heat.

Drain the cooking liquid off the potatoes, reserving 3/4 cup of the cooking liquid.

Add the olive oil, salt-free seasoning blend, pepper, and reserved cooking liquid to the potatoes.

Mash with a potato masher or large fork.

Taste and season with more salt-free seasoning and pepper, if you like.

Serves 8.

 

Nutrition per 1-cup serving:

Calories: 145

Sodium: 7 milligrams

Potassium: 527 milligrams

Magnesium: 26 milligrams

Calcium: 16 milligrams

Fat: 7 grams

Saturated Fat: 1 gram

Cholesterol: 0 milligrams

Carbohydrate: 19 grams

Dietary Fiber: 2 grams

Sugars: 1 gram

Protein: 2 grams

Dinner's Dessert: Chocolate Banana Cake

Ingredients:

2 cups all-purpose flour

1/2 cup Splenda Brown Sugar Blend

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