Dash Diet Appetizers

DASH Diet Appetizers

DASH Diet  Bruschetta
 
This colorful and tasty Dash Diet appetizer is one of my all time favorites and compliments any meal, it is a delicious Appetizer for any party 



Ingredients:


1/2 whole-grain baguette, cut into six 1/2-inch-thick diagonal slices
2 tablespoons chopped basil
1 tablespoon chopped parsley
2 cloves garlic, minced
3 tomatoes, diced
1 teaspoon olive oil
2 teaspoons balsamic vinegar
1 teaspoon black pepper
low fat Parmesan Cheese

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Directions:

Toast baguette slices in 400 F oven until lightly browned.

 Mix all other ingredients together.

 Spoon mixture evenly over toasted bread.

Dust a little Parmesan cheese on top.

Serve while warm.

Nutritional Info Per Serving:

 110 calories, 2 g total fat, 20 g carbs, 3 g protein, 4 g fiber, 123 mg sodium

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FLAT BREAD PIZZA

Make this tasty flatbread vegetable pizza packed with healthy ingredients. A heaping dose of tomatoes, paired with fresh garlic, basil, olive oil, bell pepper, and mushrooms gives you a few servings of veggies, for a healthy lunch or dinner that’s packed with antioxidants, vitamins, and minerals.

Ingredients

1 multi-grain flatbread, round or rectangular

1/3 cup organic crushed tomatoes

1 clove fresh garlic, finely chopped

Red pepper flakes to taste

1/2 cup shredded mozzarella cheese, reduced-fat

1/2 red bell pepper, cut into 2" slices

1/2 cup sliced mushrooms

1 tablespoon extra-virgin olive oil

3 tablespoons freshly chopped basil
 

Directions

Preheat oven to 400 degrees. Place flatbread on a parchment-lined baking sheet. 

Spread crushed tomatoes on top of the bread. Sprinkle with chopped garlic and red pepper flake lightly. 

Sprinkle cheese, bell pepper, and mushrooms on top. Drizzle with extra-virgin olive oil. Salt and pepper lightly. 

Bake for 15-20 minutes, or just until the cheese begins to bubble and turn golden around edges.

 Remove and cool slightly. Garnish with fresh chopped basil. Enjoy!

Spaghetti Pie

This is a great recipe you can make with the kids after school and it will be a recipe they can share and pass onto their kids.

You can use any pasta; it works well with Spaghetti or Ziti. In this recipe I have used ground turkey, but you can use ground beef or ground lean chicken – whatever you prefer.

Ingredients

12 oz. spaghetti (keep ½ cup of cooking water for later)

1 yellow onion, chopped

½ red capsicums

½ green capsicums

1 lb of ground turkey (or chicken or beef)

1 cup tomato paste

3 large eggs

1 cup of 2% shredded mozzarella

1 cup of 2% grated Parmesan cheese

1 tablespoon of dried mixed herbs (3 tablespoons of fresh)

1 teaspoon Chia Seeds

2 tablespoon olive oil

 Preparation

 

Preheat oven to 350. 

In a large skillet, sauté the onions until soft. Add ground turkey or beef, and ¾ cup of the tomato paste. Add half the pasta water and the capsicums and chia seeds stir well. 

 Consistency should be like a thick Bolognese sauce, add more cooking water as needed. 

In a large bowl, mix together the cooked spaghetti, eggs, Parmesan cheese, 1 cup of the mozzarella, and ¼ cup of the tomato paste. 

Grease a 9 or 10-inch pie pan with olive oil. Spread half the meat mixture over the bottom of the pan. Add the spaghetti mixture and press it down to level it. Top with the remaining meat mixture, scatter the remaining mozzarella on top. 

Bake the pie in the oven for 30 to 35 minutes. Remove from the oven and let sit about 10 minutes. Use a sharp knife or pizza slicer to cut into wedges like a pie. Serve with a green salad.

PITA PIZZA

Ingredients

• 1 Whole wheat pita
  
• tomato sauce
• low-fat mozzarella
• red bell peppers

Directions

Assemble and toast pizza in oven for 5 minutes.

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