Grilled Chicken and Quinoa Bowl
Grilled chicken and quinoa are great for the DASH diet, packed with protein and fiber. Watch the sodium in pickled onions, cheese, and dressing.
Adapted from Eating Bird Food
Ingredients
- 16 oz grilled apple cider vinegar chicken
- 2 cups cooked quinoa
- 1 cup chopped cherry tomatoes
- 1 cup diced cucumbers
- 1/2 cup pickled onions
- 1/2 cup crumbled feta cheese
- spinach or mixed baby greens
- 1/2 cup lemon vinaigrette dressing
Method
- Once all of your ingredients are prepped, grab 4 containers and make the bowls (I like using rectangular glass storage containers).
- Add a handful of greens to each container and top with 4 oz of grilled chicken, 1/2 cup cook quinoa, 1/4 cup tomatoes and cucumbers, 2 Tablespoons pickled onions and feta cheese.
- Place 2 Tablespoons of the dressing into small containers for easy transit. If you're planning to eat the salads at home, you can keep the dressing stored in one larger container and use as needed. I like storing mine in a small mason jar.
DASH diet check: watch for the foods you mark to avoid for dash diet, and everyone else’s restrictions at your table. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Make this fit your whole family
Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.
More DASH diet recipes
Petite Vegetable Frittatas
This recipe for Petite Vegetable Frittatas is suitable for a keto diet as it is low in carbohydrates and high in healthy fats from the eggs and olive oil, making it a good choice for those following a ketogenic lifestyle.
Lentil Soup
The lentil soup recipe is largely appropriate for diabetes. It's high in fiber and protein which are beneficial. Use whole grain bread, minimal bread, and avoid butter to keep it diabetes-friendly. Monitor portion size.
Quinoa Sushi with Tuna & Mango
Recipe is generally healthy for high triglycerides. Quinoa and vegetables are good, but monitor tuna portions due to potential mercury content.
Tuscan White Bean Tomato Toasts
Recipe is high in fiber, plant-based, and uses olive oil—a good match for the DASH diet. However, be mindful of the bread's sodium content.
Cranberry Apple-Spinach Salad
The recipe is generally appropriate for high triglycerides; high in fiber, antioxidants, and healthy fats. Choose a dressing low in sugar.
Turkey and Vegetable Brown Rice Bake
This recipe is moderate in fats and fiber, suitable for someone with high triglycerides. Olive oil and ground turkey are healthy choices, but portion control is key.
This recipe also fits: Celiac recipes, High blood pressure recipes, Mediterranean recipes, Gluten-free recipes.