Nov 20, 2009
DASH Diet Recipes - Fish Chowder, Garlic Black Pepper Salad Dressing
(Don't panic - my daughter is typing this for me. I don't want to lose these recipes!) Two great recipes for those on the DASH diet (low sodium, low fat, heart healthy) CREAMY FISH CHOWDER 1 slice turkey bacon, diced 1 tsp salt-free butter 1 stalk celery, diced 1 small onion, diced 1 clove garlic, minced 1 1/2 cups low-sodium chicken broth 8 ounces tilapia or cod fillets, cut into 1-inch cubes 1 med. potato, peeled and diced (about 2 cups) 1/4 tsp dried tyme 1/8 tsp dried dill 1 bay leaf 2/3 cup no-fat milk 1/2 can no sodium corn 1 tbsp water 2 tsp cornstarch Ground black pepper to taste Heat a large saucepan over medium heat. Add diced bacon and salt-free butter and cook, stirring often, until crisp. Remove bacon with slotted spoon and reserve. Add onion, celery and garlic to bacon/butter drippings and cook until softened. Add chicken broth, fish, potatoes, thyme, dill, and bay leaf and bring to a simmer. Cover, reduce heat to maintain simmer, and cook until potatoes are tender (10-12 minutes). Discard bay leaf. Transfer about half of the fish/potatoes mixture to a bowl with slotted spoon, and mash mixture with potato masher. Return to pot and add milk and corn. Bring back to simmer. Whisk water and cornstarch in a small container. When soup is simmering, gradually add the cornstarch and cook, stirring constantly, until thickened, about 1 minute. Season with pepper. Garnish with reserved bacon bits. *Original recipe from LOW-SALT COOKBOOK: A COMPLETE GUIDE TO REDUCING SODIUM AND FAT IN YOUR DIET by American Heart Association; third edition. CREAMY BLACK PEPPER AND GARLIC DRESSING 1/2 cup fat-free mayonnaise 1/2 cup fat-free milk 1 tbsp dijon mustard 1 tsp fresh ground black pepper 1 medium garlic clove, minced Put all contents in a small jar and shake. This is a tastey salad dressing, but we also use it as a sauce/flavor enhancer over chicken and fish and couscous!