One of the questions I get asked most often is, “I’m new to the DASH diet and I’m so bored already. How do you make food taste good without all the salt?” I get it. I really do. When you first start, it can feel like you’re just eating endless plates of bland baked chicken. But I’m here to tell you that heart-healthy eating is one of the most vibrant, exciting, and delicious adventures you can have in the kitchen! This DASH diet chicken recipe is the perfect example. It’s a colorful, satisfying, and wildly flavorful meal that will make you forget you’re eating “diet” food at all.
So, How Do You Make Chicken Taste Good Without Salt?
This is the million-dollar question, isn’t it? The answer is all about building layers of flavor with other amazing ingredients. Instead of relying on salt, we’re using a powerhouse team of spices and fresh foods to make this healthy Mediterranean chicken bowl an absolute knockout.
- Aromatic Spices: We’re not just using one or two spices here. We use a blend of smoked paprika, cumin, oregano, and coriander to give the ground chicken a deep, savory, and slightly smoky flavor.
- Fresh Herbs: Never underestimate the power of fresh herbs! Bright, zesty dill is infused right into the rice, and a shower of fresh parsley and more dill at the end lifts the entire dish.
- Acidity is Your Friend: A squeeze of fresh lemon juice in the sauce and zest in the rice adds a pop of brightness that mimics the flavor-enhancing quality of salt.
- Creamy Textures: The sauce is a game-changer. We get incredible creaminess from a little bit of tangy goat cheese and protein-packed Greek yogurt, proving you don’t need heavy, high-fat creams for a luscious texture.
But Can You Eat Rice on the DASH Diet?
Yes, absolutely! The DASH diet is all about balance, and that includes whole grains and starches. While brown rice is a fantastic choice for its higher fiber content, white rice absolutely has a place in a healthy diet. This low sodium chicken and rice recipe is a perfect example of how to incorporate grains into a complete and balanced meal, packed with lean protein and fresh vegetables.
What Are Some Pro-Tips for Making This Bowl?
I want you to have total success with this recipe, so here are a few of my go-to tips to make it perfect every time.
- Don’t Overcook the Chicken. Since we’re using 99% lean ground chicken, it can dry out if cooked for too long. Sauté it just until it’s cooked through, and it will stay tender and juicy.
- Get Your Sauce Extra Smooth. If you have a high-speed blender, that’s your best bet for a velvety-smooth sauce. If not, a regular blender or food processor works too—just let it run for an extra minute or two!
- Meal Prep for the Win. This is one of the best heart healthy dinner ideas for busy weeks. You can cook the rice and chicken ahead of time and chop all your veggies. Store everything in separate containers and just assemble when you’re ready to eat!
Here is my absolute favorite way to prove that DASH diet-friendly food is anything but boring.
Mediterranean Lemon-Dill Chicken & Rice Bowls
Ingredients
For the Lemon-Dill Rice
- 1½ cups 285 g long-grain white rice
- 3 cups 710 mL unsalted chicken broth
- Zest of ½ large lemon
- ¼ cup 10 g fresh dill, finely chopped
For the Seasoned Chicken
- 1½ tbsp 22 mL extra-virgin olive oil
- 1½ lbs 680 g 99% fat-free ground chicken breast
- 1 medium yellow onion chopped
- 2 cloves garlic minced
- 1½ tsp smoked paprika
- 1½ tsp ground cumin
- 1 tsp dried oregano
- ¾ tsp ground coriander
- ½ tsp garlic powder
- ⅛ tsp black pepper
For the Creamy Pepper & Goat Cheese Drizzle
- ¾ cup 170 g jarred roasted red peppers, drained well
- 2 oz 57 g soft goat cheese
- ⅔ cup 150 g plain 0% (fat-free) Greek yogurt
- 1 tbsp 15 mL fresh lemon juice
- 1 clove garlic
For Assembly & Garnish
- 1 cup 165 g canned no-salt-added chickpeas, rinsed and drained
- 6 small Persian cucumbers sliced
- 1 cup 40 g fresh parsley, finely chopped
- ¼ cup 10 g fresh dill, finely chopped
Instructions
- Cook the Rice: In a medium saucepan, bring the unsalted chicken broth to a boil. Stir in the rice, lemon zest, and half of the chopped dill. Reduce the heat to its lowest setting, cover, and let it steam for 15-18 minutes, or until all the liquid is absorbed. Remove it from the heat and let it stand, covered, for 5 minutes before fluffing with a fork.
- Make the Sauce: While the rice cooks, combine the drained roasted red peppers, soft goat cheese, fat-free Greek yogurt, lemon juice, and the whole garlic clove in a high-speed blender. Blend on high for 60-90 seconds, or until the mixture is completely smooth and velvety.
- Start the Chicken: Warm the olive oil in a large, deep sauté pan or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes, stirring occasionally, until it has softened. Stir in the minced garlic and cook for one more minute until fragrant.
- Brown and Season: Increase the heat to medium-high and add the ground chicken to the pan. Use a spoon to break the meat into small crumbles. Sprinkle the smoked paprika, cumin, oregano, coriander, garlic powder, and black pepper over the chicken. Continue to cook, stirring often, for 7-9 minutes, until the chicken is fully cooked (165°F / 74°C).
- Assemble the Bowls: Divide the warm lemon-dill rice among six bowls. Arrange a generous portion of the seasoned chicken alongside the rice. Add the sliced cucumbers and rinsed chickpeas to each bowl. Spoon a liberal amount of the creamy pepper drizzle over the top, and garnish with the remaining fresh parsley and dill to serve.
Notes
Nutrition Information
Serving Size: 1 bowl (approx. 415g) Calories: 448 kcal Total Fat: 7.2 g Saturated Fat: 2.4 g Sodium: 202 mg Total Carbohydrate: 52 g Dietary Fiber: 6 g Total Sugars: 8 g (0g Added Sugars) Protein: 31 gI truly hope you love this recipe and that it shows you just how delicious and satisfying eating for your health can be. It’s one of my favorite answers to the question of what is a good dinner for the DASH diet because it’s easy, beautiful, and packed with incredible flavor.
This has become a staple in my home, and I’m so excited for it to be one in yours, too. It’s the perfect, easy DASH diet chicken recipe to get you started or to add to your rotation.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
