Copy of Dinner Recipes For Managing High Blood Pressure

Cheeseburger-Stuffed Baked Potatoes

Ingredients:

• Four russet potatoes, medium-sized
• Low-fat mayonnaise, ½ cup
• Cooked ground beef, 8 ounces warmed
• ½ cup iceberg lettuce, shredded
• Diced tomato, ½ cup
• ¼ cup red onion, sliced
• Shredded Colby jack cheese, four teaspoons

Preparation/Cook time: Active 10 minutes/Total 25 minutes

Servings: 4

Preparation:

1. Pierce all sides of the potatoes with a fork, microwaving on medium power for roughly 20 minutes, turning over once or twice until softened. Alternatively, potatoes may be baked for 45 minutes-1 hour at 425 degrees until tender. Let the potatoes cool slightly by transferring them to a clean cutting board.

1. Use a kitchen towel to hold the potato, cutting lengthwise to open it without cutting entirely through. Next, open the potato and expose the flesh by pinching each end.

1. Garnish each potato with mayonnaise, lettuce, red onion, tomato, beef, and cheese. Serve immediately.

Chicken with Ginger-Soy Vegetables & Brown Rice

Ingredients:

• Four small boneless skinless chicken breast halves
• Salt, ¼ teaspoon
• Ground black pepper, ¼ teaspoon
• Olive oil, two teaspoons
• 2 cups fresh asparagus, trimmed and cut into one-inch pieces
• 2 cups packaged carrots, julienned
• Low sodium soy sauce, one tablespoon
• Two teaspoons fresh ginger, grated
• One ⅓ cup brown rice, hot and cooked
• (Optional) Crushed red pepper flakes, ¼ teaspoon

Preparation/Cook time: Active 10 minutes/Total 15 minutes

Servings: 4

Preparation:

1. Sprinkle the chicken with salt and black pepper, then heat the olive oil in a large non-stick skillet over medium-high heat. Add the chicken, turning the heat down to medium, and sear for 6-12 minutes until the juices run clear and the chicken is no longer pink (170 degrees Fahrenheit). Halfway through the cooking process, flip the chicken breasts once.

1. Assemble a steamer basket in a large saucepan and fill it with enough water until it comes below the bottom. Once the water comes to a boil, fill the steamer basket with carrots and asparagus, reduce heat, and cover. For 5 to 7 minutes, allow the vegetables to steam until tender. Lastly, place the vegetables on a clean dish.

1. Before serving, mix the soy sauce and ginger into the vegetables, and the brown rice if desired. Between four dinner plates, divide the rice and vegetable medley, placing the chicken on top. Garnish with crushed red pepper flakes if preferred.

Variations/Substituions:

• Summer Lemon Chicken - Prepare as above, except substitute:

1. A medium zucchini and medium yellow summer squash for the asparagus and carrots. Half and slice them, steaming for 3 to 5 minutes.
2. One teaspoon of finely-grated lemon peel, one tablespoon of lemon juice, and ¼ teaspoon of coarse ground black pepper for ginger and soy sauce.
3. Whole-grain orzo for brown rice.
4. Leave crushed red pepper flakes out and garnish with extra grated lemon peel.

• Broccoli Slaw Chicken - Prepare as above, except omit the salt and substitute:

1. Four cups packaged shredded broccoli for the carrots and asparagus. Don't steam the broccoli.
2. ½ cup of light Italian salad dressing for the soy sauce and ginger.
3. Two whole-grain pita rounds, sliced into sixths, for the brown rice.
4. Omit the crushed red pepper flakes.