Generate a powerful lengthy content on 5 dinner recipes for Dash Diet Meal Prep for Beginners with low sodium to Lower Blood Pressure ,Lose Weight and Live Healthier with introduction, preparation instruction, ingredient ,prep time and nutrition

facts Introduction Dash Diet Meal Prep for Beginners is more popular than ever. Choosing meals that are low in sodium and focus on whole foods, fresh produce, and lean proteins can help to not only lower blood pressure, but to also help you lose weight and live a healthier life. Below, we have put together five recipes that are simple and offer great nutritional benefits for anyone following the DASH diet. With these meals, you can begin your journey to a healthier lifestyle. One Pot Vegetable and Chicken with Quinoa Ingredients: • 1 lb. of chicken breasts, cubed • 1-2 cups of vegetable broth • 2 cloves of garlic, minced • 1 onion, diced • 2 cups of long grain quinoa, pre-washed • 2 cups of mixed vegetables, such as broccoli, bell pepper, zucchini, and carrots • 1 tsp. of olive oil • Salt and pepper to taste Prep time: 20 minutes Directions: 1. Heat olive oil in a large skillet over medium-high heat. 2. Sauté onions and garlic until fragrant. 3. Add cubed chicken to the skillet and sauté until it is cooked through. 4. Add pre-washed quinoa to the skillet and stir until it is evenly mixed in. 5. Slowly pour in the vegetable broth and stir everything together. 6. Add the mixed vegetables and stir. 7. Reduce heat to medium-low, cover and let simmer for 15 minutes. 8. Once the quinoa has fully cooked, remove from heat and season with salt and pepper to taste. Nutritional Facts: Serving size: 1 cup Calories: 243 Carbs: 24 g Fat: 8.9 g Protein: 20.1 g Sodium: 83.4 mg Baked Salmon with Asparagus Ingredients: • 2 salmon filets • 1 bunch of fresh asparagus • 2 cloves of garlic, minced • 2 tbsp. of olive oil • Juice of 1/2 a lemon • Salt and pepper to taste Prep Time: 20 minutes Directions: 1. Preheat oven to 375℉. 2. Place a sheet of parchment paper on a baking sheet. 3. Drizzle olive oil over the parchment paper. 4. Place salmon filets on the parchment paper and season with garlic, salt and pepper. 5. Place asparagus on the parchment paper and drizzle lemon juice over the vegetables and fish. 6. Bake in preheated oven for 15 minutes. 7. Serve and enjoy. Nutritional Facts: Serving size: 1 salmon filet and 1/2 a bunch of asparagus Calories: 343 Carbs: 9.4 g Fat: 12.7 g Protein: 39 g Sodium: 85.6 mg Vegetarian Chickpea Buddha Bowl Ingredients: • 1 can of chickpeas, drained and rinsed • 2 cups of cooked quinoa • 1/2 of an avocado, diced • 1/2 of a cucumber, diced • 1/2 cup of cherry tomatoes, halved • 1/4 cup of chopped fresh parsley • 2 tbsp. of olive oil • 2 tbsp. of freshly squeezed lemon juice • Salt and pepper to taste Prep Time: 10 minutes Directions: 1. In a large bowl, combine chickpeas, quinoa, diced avocado, diced cucumber, cherry tomatoes, and chopped parsley. 2. Toss with olive oil, lemon juice, and salt and pepper to taste. 3. Serve and enjoy. Nutritional Facts: Serving size: 1 cup Calories: 447 Carbs: 43.7 g Fat: 18.6 g Protein: 14.9 g Sodium: 62.2 mg Whole Wheat Pasta Primavera Ingredients: • 8 oz. of whole wheat pasta, cooked al dente • 1 tbsp. of olive oil • 1 clove of garlic, minced • 1/2 of a zucchini, diced • 1/2 of a red bell pepper, diced • 1/2 cup of cherry tomatoes, halved • 2 tbsp. of freshly grated Parmesan cheese • Salt and pepper to taste Prep Time: 15 minutes Directions: 1. Heat olive oil in a large skillet over medium-high heat. 2. Sauté garlic, zucchini, and red bell pepper until they are tender. 3. Add cherry tomatoes and cook until warmed through. 4. Add cooked pasta to the skillet and gently toss everything together. 5. Sprinkle with freshly grated Parmesan cheese, salt and pepper as desired. 6. Serve and enjoy. Nutritional Facts: Serving size: 1 cup Calories: 306 Carbs:48.5 g Fat: 8.2 g Protein: 10.6 g Sodium: 104.2 mg Shrimp and Broccoli Curry Ingredients: • 1 lb. of deveined, peeled shrimp • 2 cups of fresh broccoli florets • 1 clove of garlic, minced • 1/4 of an onion, diced • 1/2 cup of coconut milk • 2 tsp. of curry powder • 2 tsp. of olive oil • Salt and pepper to taste Prep Time: 15 minutes Directions: 1. Heat olive oil in a large skillet over medium-high heat. 2. Sauté garlic and onion until fragrant. 3. Add shrimp to the skillet and cook until it turns pink, about 2-3 minutes. 4. Add the coconut milk, curry powder, and broccoli to the skillet and stir to combine. 5. Reduce heat to low and let simmer for 5 minutes. 6. Serve and enjoy. Nutritional Facts: Serving size: 1 cup Calories: 245 Carbs: 11.3 g Fat: 10.8 g Protein: 25.7 g Sodium: 202.1 mg