We've gathered a month worth of our most delicious dinner recipes with only 450 milligrams of sodium or less that'll make following the DASH diet a breeze.
30 DASH Diet Dinners for the Month of September
Updated on Jan. 31, 2022
1/29
Day 1: Roasted Chicken Thighs with Peppers & Potatoes
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
My family loves this dish! There's nothing better than oven baked boneless chicken thighs for dinner. It looks and tastes like you fussed, but it is really simple to make. These roasted chicken thighs use healthy olive oil and fresh herbs from my garden. —Pattie Prescott, Manchester, New Hampshire
Nutrition Facts:
1 chicken thigh with 1 cup vegetables: 308 calories, 12g fat (3g saturated fat), 76mg cholesterol, 221mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.
2/29
Thai Chicken Linguine
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
When I’m feeding a crowd, I multiply this Thai-inspired chicken with pasta and snow peas. The merrymaking begins when everybody digs in, even the kids. —Teri Rumble, Jensen Beach, Florida
Nutrition Facts:
1-1/3 cups: 377 calories, 13g fat (2g saturated fat), 104mg cholesterol, 697mg sodium, 44g carbohydrate (12g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 fat.
3/29
Day 3: Spinach-Orzo Salad with Chickpeas
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
The first version of this salad was an experiment in mixing together some random ingredients I had on hand. It was a success, and several people at the party asked for the recipe—which meant I had to re-create it! It's healthy, delicious and perfect for warm-weather days. —Glen White, Kissimmee, Florida
Nutrition Facts:
3/4 cup: 122 calories, 5g fat (1g saturated fat), 0 cholesterol, 259mg sodium, 16g carbohydrate (1g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
4/29
Day 4: Peppered Tuna Kabobs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
Nutrition Facts:
1 kabob: 205 calories, 2g fat (0 saturated fat), 51mg cholesterol, 50mg sodium, 20g carbohydrate (12g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
5/29
Day 5: Apple-Cherry Pork Medallions
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
If you think you’re too busy to cook a first-class meal, my pork medallions with tangy apple-cherry sauce, rosemary and thyme deliver the goods in a hurry. —Gloria Bradley, Naperville, IL
6/29
Day 6: Asparagus Turkey Stir-Fry
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
When people try this dish, they ask for the recipe, just as I did when I first tasted it when visiting a friend's home. Tossed in a delicious lemon sauce, this simple skillet dish is sure to satisfy on the busiest of nights. It's a great way to use leftover turkey. —May Evans, Corinth, Kentucky
Nutrition Facts:
1-1/4 cups: 205 calories, 9g fat (1g saturated fat), 56mg cholesterol, 204mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
7/29
Day 7: Sweet Onion & Sausage Spaghetti
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sweet onion seasons turkey, adding rich flavor to Mary Relyea’s wholesome pasta dish. At home in Canastota, New York, she tosses it together with light cream, basil and tomatoes for a quick, springy meal in minutes.
Nutrition Facts:
1-1/2 cups: 334 calories, 12g fat (4g saturated fat), 46mg cholesterol, 378mg sodium, 41g carbohydrate (8g sugars, 6g fiber), 17g protein. Diabetic exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable, 1 fat.
8/29
Day 8: Black Bean & Sweet Potato Rice Bowls
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
9/29
Day 9: Chicken & Goat Cheese Skillet
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
My husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Nutrition Facts:
1-1/2 cups chicken mixture: 251 calories, 11g fat (3g saturated fat), 74mg cholesterol, 447mg sodium, 8g carbohydrate (5g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 vegetable.
10/29
Day 10: Bow Ties with Sausage & Asparagus
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
Nutrition Facts:
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
11/29
Day 11: Cod and Asparagus Bake
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
1 serving: 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
12/29
Chicken Chop Suey
Total Time
5 hours 50 min
Servings
9 servings
From the Recipe Creator:
If you’re in for a busy evening, here’s a great way to ensure you can still have a healthful supper. It’s tasty and traditional, and easy, too!
Nutrition Facts:
1 cup: 178 calories, 6g fat (2g saturated fat), 50mg cholesterol, 739mg sodium, 12g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable.
13/29
Day 14: Stir-Fry Rice Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Nutrition Facts:
1 serving: 305 calories, 11g fat (2g saturated fat), 186mg cholesterol, 364mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 12g protein.
Diabetic Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat.
14/29
Day 15: Green Curry Salmon with Green Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Like a lot of people here in the beautiful Pacific Northwest, my boyfriend, Michael, loves to fish. When we have an abundance of fresh salmon on hand, this is one way we cook it. —Amy Paul Maynard, Albany, Oregon
Nutrition Facts:
1 serving: 366 calories, 17g fat (5g saturated fat), 57mg cholesterol, 340mg sodium, 29g carbohydrate (5g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
15/29
Day 16: Chicken Veggie Packets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Nutrition Facts:
1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
16/29
Day 17: Butternut Turkey Soup
Total Time
1 hour 5 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Although hearty with lots of nutritious vegetables and turkey, this soup is also light and luscious. —Denise LaRoche, Hudson, New Hampshire
Nutrition Facts:
1-1/3 cups: 192 calories, 2g fat (0 saturated fat), 60mg cholesterol, 332mg sodium, 20g carbohydrate (3g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
17/29
Day 18: Chicken with Celery Root Puree
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Celeriac, or celery root, is a root veggie that combines well with other seasonal ingredients and adds nice texture and flavor to this puree. —Taste of Home Test Kitchen
Nutrition Facts:
1 chicken breast half with 2/3 cup puree: 328 calories, 8g fat (1g saturated fat), 94mg cholesterol, 348mg sodium, 28g carbohydrate (10g sugars, 5g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 1/2 fat.
18/29
Day 19: Pepper Ricotta Primavera
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
Garlic, peppers and herbs top creamy ricotta cheese in this meatless skillet meal you can make in just 20 minutes. —Janet Boulger, Botwood, Newfoundland and Labrador
Nutrition Facts:
1 cup: 229 calories, 7g fat (3g saturated fat), 13mg cholesterol, 88mg sodium, 31g carbohydrate (6g sugars, 4g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1/2 fat.
19/29
Day 20: Pork and Balsamic Strawberry Salad
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Serving this entree salad gives me hope that warmer days aren't too far off. If strawberries aren't in season yet, use thawed frozen in place of fresh. —Laurie Lufkin, Essex, Massachusetts
Nutrition Facts:
2 cups: 291 calories, 16g fat (5g saturated fat), 81mg cholesterol, 444mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
20/29
Day 21: Stuffed Spaghetti Squash
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I've been working on developing healthier recipes that still taste fabulous—and keep me satisfied. This squash tossed with beef, beans and kale has so much flavor it's easy to forget it's good for you! —Charlotte Cravins, Opelousas, Louisiana
Nutrition Facts:
1-1/2 cups: 312 calories, 10g fat (4g saturated fat), 57mg cholesterol, 283mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
21/29
Day 22: Cherry-Chicken Lettuce Wraps
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah
Nutrition Facts:
2 filled lettuce wraps: 257 calories, 10g fat (1g saturated fat), 47mg cholesterol, 381mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fruit, 1/2 fat.
22/29
Day 23: Spiced Split Pea Soup
Total Time
8 hours 25 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
A hint of curry adds the perfect amount of kick to this family-pleasing soup. Just assemble the ingredients in the slow cooker and go about your day while it cooks. —Sue Mohre, Mount Gilead, Ohio
Nutrition Facts:
1 cup: 139 calories, 0 fat (0 saturated fat), 0 cholesterol, 347mg sodium, 27g carbohydrate (7g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
23/29
Day 24: Peppered Sole
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
My daughter loves this recipe—it's the only way she'll eat fish. To top it off, it's good for her! —Jeannette Baye, Agassiz, British Columbia
Nutrition Facts:
1 serving: 174 calories, 7g fat (4g saturated fat), 69mg cholesterol, 166mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
24/29
Day 25: Mediterranean Pork and Orzo
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
Nutrition Facts:
1-1/3 cups: 372 calories, 11g fat (4g saturated fat), 71mg cholesterol, 306mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
25/29
Day 26: Simple Sesame Chicken with Couscous
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I created this dish after my three kids tried Chinese takeout and asked for more. To make things easy for myself, I typically use a rotisserie chicken from the deli. —Naylet LaRochelle, Miami, Florida
Nutrition Facts:
1 cup couscous with 1/2 cup chicken mixture (calculated without peanuts): 320 calories, 9g fat (1g saturated fat), 54mg cholesterol, 442mg sodium, 35g carbohydrate (9g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
26/29
Day 27: Shrimp & Corn Stir-Fry
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Nutrition Facts:
1 serving (calculated without rice): 239 calories, 9g fat (1g saturated fat), 138mg cholesterol, 443mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
27/29
Day 28: Chicken Stew
Total Time
4 hours 40 min
Servings
10 servings
Nutrition Facts:
1 cup: 180 calories, 2g fat (1g saturated fat), 50mg cholesterol, 280mg sodium, 18g carbohydrate (4g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.
28/29
Tabbouleh
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Tabbouleh is a classic Middle Eastern salad. The fresh veggies and mint leaves make it light and refreshing on a hot day. —Michael & Mathil Chebat, Lake Ridge, Virginia
Nutrition Facts:
2/3 cup: 100 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
29/29
Day 30: Ricotta, Tomato & Corn Pasta
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I love to make healthy meals with produce from my latest farmers market trip. This pasta takes just 30 minutes from pantry to dinner table. You can easily make it a meat entree by adding cooked, shredded chicken. —Jerilyn Korver, Bellflower, California
Nutrition Facts:
1-1/2 cups: 275 calories, 5g fat (1g saturated fat), 7mg cholesterol, 429mg sodium, 46g carbohydrate (4g sugars, 8g fiber), 13g protein. Diabetic Exchanges: 3 starch, 1 lean meat.
