The DASH Diet Cookbook – Chicken Quesadillas – Review

Hypertension can cause stroke, kidney failure, and other serious health concerns. The Dash Diet Cookbook: 15-Day Meal Plan – Simple, Quick & Tasty Recipes to Help Treat Hypertension & Lose Weight offers a healthy approach to eating and drinking that can help you get the proper daily nutrition to reduce some of those issues. Even if hypertension is not a concern of yours, you may still appreciate that each of the recipes included in the two-week plan has all-natural ingredients, no preservatives, no additives, and uses only unprocessed foods. 

After a brief introduction, Chapter 1 describes the DASH Diet, what’s in the diet, its advantages & disadvantages, and what to and what not to eat. Chapter 2 provides the DASH Diet Plan itself, indicating each dish to serve for Breakfast, Appetizer, Main Course, Dessert, and Dinner.

The remaining chapters are dedicated to the DASH Diet Diet recipes:

  • A Dash Of Bountiful Breakfast
  • A Dash Of Enticing Appetizers
  • A Dash Of Mouthwatering Main Courses
  • A Dash Of Delectable Deserts
  • A Dash Of Delicious Dinners

The recipes throughout the book all include serving sizes, preparation time, and a complete nutritional chart so you know exactly how much your intake is per serving. Except for one photo of one recipe at the beginning of each chapter, none of the other recipes include a picture of the end result.

While I found that each of the recipes was easy enough to follow and they do live up to the promise of unprocessed real food, I found it disappointing that there were no recipes for some of the ingredients themselves. For instance, chicken stock or barbecue sauce can be purchased in the store certainly, but it is difficult to find healthier versions. It would be easier to make those items yourself to have on hand. 

Other than the list of recipes in order of appearance on the Table Of Contents, there are no ingredient indexes, no measurement conversion tables or any other appendices to help.

This recipe book does fulfill its offer of numerous recipes that can help control your diet if you are trying to a more natural, preservative-free approach. I would’ve like to see more, but I can’t fault what IS there.

For the included recipe I have chosen the Chicken Quesadillas because as healthy as this is, you may think it’s quite decadent. Enjoy!

Chicken Quesadillas

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Chicken is rich in meat proteins, combined with vegetables for a DASH diet. Chicken cabbage quesadillas are a flavorful and finger-licking appetizer that is also a great party food.
Prep Time30 minutes
Makes6 Servings


  • 1/2 cup salsa
  • 1 cup tomatoes minced
  • 1 cup cilantro minced
  • 1 cup onions minced
  • 4 ounces chicken breasts boneless, skinless
  • 6 pieces 8” tortilla whole wheat


  • Chop each chicken breast to bite-sized.
  • Place chicken and onions in a non-stick frying pan then sauté until thoroughly cooked and tender.
  • Remove from heat; stir in tomatoes, cilantro, and salsa.
  • To assemble, use a serving platter. Rub one part of the tortilla with water then lay it flat and spread 1/2 cup of chicken mixture; leave 1/2 inch free around the rim; sprinkle the shredded cheese and fold of the tortilla in half.
  • Transfer the chicken quesadillas into a baking pan lined with parchment paper.
  • Lightly coat with vegetable oil and bake for up to 10 minutes or until the quesadillas turn light brown.
  • Slice in half or serve immediately as is.


Calories: 293kcal | Carbohydrates: 25g | Protein: 27g | Saturated Fat: 5g | Cholesterol: 70mg | Sodium: 524mg
Nutrition Facts
Chicken Quesadillas
Amount per Serving
% Daily Value*
Saturated Fat
* Percent Daily Values are based on a 2000 calorie diet.

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