I still remember the first time I saw a list of foods for the DASH diet. My heart sank a little. It felt like all the flavor was about to be stripped from my life. For years, I had this idea that a trip to the Mediterranean was the only way to taste bright, sun-drenched, incredible food. But what if you could have that “vacation in a bite” feeling on a regular Tuesday night, all while taking care of your heart? That’s exactly what this dash diet chicken recipe is all about. It’s my answer to anyone who thinks healthy eating has to be boring. This skillet dinner is proof that you can lower your blood pressure and eat food that genuinely makes you happy.
What Makes This Recipe the Perfect DASH Diet Dinner?
When people ask me “what is a good dinner for the DASH diet?” I almost always point them to a dish like this one. Why? Because it effortlessly checks all the boxes without feeling like a “diet” meal.
- Packed with Lean Protein: We use boneless, skinless chicken breast to keep things lean and satisfying.
- Loaded with Veggies: With onions, peppers, zucchini, and artichokes, you’re getting a huge boost of fiber and nutrients.
- Rich in Key Minerals: This dash diet chicken and vegetable skillet is a fantastic source of potassium and other minerals that are crucial for managing blood pressure.
- Low in Sodium & Saturated Fat: We build massive flavor without relying on salt or unhealthy fats.
This is exactly what to eat on dash diet—food that is vibrant, nourishing, and full of color!
But How Do You Add Flavor Without Salt?
This is the number one question I get, and it’s the most important one! The secret isn’t about removing salt; it’s about adding more of other amazing things. This is how do you add flavor to chicken without salt?
- Acidity is Your Best Friend: The fresh lemon juice in the vinaigrette makes everything pop. It brightens the chicken and cuts through the richness, tricking your taste buds into not missing the salt.
- Aromatic Herbs & Spices: We use a powerful combination of garlic, oregano, and both dried and fresh dill. These aromatics create a deep, savory flavor base.
- Smart Salty Ingredients: A little bit of feta and Kalamata olives goes a long way! By rinsing them first, we reduce the sodium significantly but keep that briny, savory punch that defines a low sodium mediterranean chicken recipe.
Can You Really Eat Mediterranean Food on the DASH Diet?
Absolutely! This is one of the best parts. Many people think they have to choose between popular eating styles, but the truth is, the Mediterranean diet and the DASH diet are practically cousins.
Both ways of eating emphasize fruits, vegetables, lean proteins, and healthy fats. This recipe is a perfect example of can you eat Mediterranean food on the DASH diet?—it takes the heart-healthy principles of the DASH diet and applies them to the incredible, time-tested flavors of the Mediterranean. It’s truly the best of both worlds.
Here is the simple recipe that will make you a believer.
Heart-Healthy Mediterranean Chicken Skillet
Equipment
- Large (12-inch / 30 cm) oven-safe skillet
- Small Bowl
- Whisk
- Cutting board & chef's knife
Ingredients
For the Vinaigrette & Marinade
- 1.5 tbsp 22 mL Extra Virgin Olive Oil
- ¼ cup 60 mL Unsalted Chicken Broth
- 3 tbsp 45 mL Fresh Lemon Juice
- 1 large clove Garlic finely minced
- 1 tsp Dried Oregano
- ½ tsp Dried Dill
- ½ tsp Ground Black Pepper
For the Skillet
- 1.4 lbs 625 g Boneless, Skinless Chicken Breast, trimmed of all visible fat
- 1 medium Red Onion cut into ½-inch wedges
- 1 medium Yellow Bell Pepper seeded and cut into strips
- 1 small Zucchini sliced into ½-inch thick half-moons
- 1 can 14 oz / 398 g Quartered Artichoke Hearts in water, drained and thoroughly rinsed
- ⅓ cup 50 g Kalamata Olives, thoroughly rinsed and drained
- 1 medium Vine-Ripened Tomato cut into 6 wedges
- 2 oz 57 g Reduced-Fat Feta Cheese
- 2 tbsp chopped Fresh Dill for garnish
Instructions
- Prepare Oven and Vinaigrette: Arrange an oven rack in the upper-third position and preheat to 400°F (205°C). In a small bowl, whisk together the extra virgin olive oil, unsalted chicken broth, lemon juice, minced garlic, dried oregano, dried dill, and black pepper.
- Marinate Chicken: Cut the chicken breast into uniform 1.5-inch (4 cm) chunks. Place the chicken in a bowl, pour half of the vinaigrette over it, and toss to coat. Let it sit while you prepare the vegetables.
- Sauté Vegetables: Heat your oven-safe skillet over medium-high heat. Add the red onion and bell pepper strips and sauté for 5-7 minutes until they begin to soften and char slightly at the edges.
- Combine for Roasting: Turn off the heat. Add the zucchini, rinsed artichoke hearts, and rinsed olives to the skillet. Stir to combine with the onions and peppers.
- Add Chicken and Roast: Arrange the marinated chicken chunks among the vegetables in an even layer. Pour the remaining vinaigrette evenly over the entire dish. Transfer the skillet to the preheated oven and roast for 15-20 minutes, or until the vegetables are tender and the chicken is cooked through to 165°F (74°C).
- Add Final Ingredients: Gently stir the fresh tomato wedges into the skillet. Crumble the reduced-fat feta cheese over the top.
- Broil and Garnish: Set your oven to a high broil. Place the skillet on the upper rack, about 6 inches from the heat source. Broil for 2-3 minutes, watching carefully, until the feta is softened and lightly golden.
- Rest and Serve: Remove the skillet from the oven and let it rest for 5 minutes. Garnish generously with fresh dill and serve, spooning the pan juices over each portion.
Notes
- Rinsing is Key: Thoroughly rinsing the artichoke hearts, olives, and even the feta cheese under cool running water for 30 seconds is a crucial step to reduce sodium content while preserving flavor.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Don't Overcook: Boneless chicken breast cooks quickly. Be sure to check its temperature to keep it tender and juicy.
Nutrition Facts (Per Serving)
Serving Size: Approximately 450g (one-quarter of the skillet) Calories: 375 kcal Total Fat: 13g Saturated Fat: 3.7g Trans Fat: 0g Cholesterol: 130mg Sodium: 315mg Total Carbohydrate: 14g Dietary Fiber: 5g Total Sugars: 7g Includes 0g Added Sugars Protein: 48g Potassium: 1150mg Calcium: 220mgI really hope you love this dish as much as I do. It’s a staple in my kitchen because it reminds me that taking care of my health is an act of joy, not deprivation. This delicious meal proves you can have it all: a happy heart and a happy palate.
Making this dash diet chicken recipe is a delicious step on your health journey.
What’s your favorite way to add flavor without salt? Let me know your own tips in the comments below!
