As a transplant recipient, you know that good nutrition is an important part of your long-term health. A high-protein, low-fat, low-cholesterol, and low-sodium diet is the key to success. Try some of these delicious recipes for eating right without skimping on flavor.
Select one of the recipes below to view and print.
Chicken, Endive, and Blueberry Salad with Toasted Pecans
Calories: 151•Protein: 13.8 g•Sodium: 368 mg•Fat: 5.2 g
Carbohydrates: 13 g•Cholesterol: 34 mg
4 cups sliced Belgian endive (about 2 large heads)
1 cup gourmet salad greens
1-1/2 cups chopped roasted skinless, boneless chicken breasts
1 cup fresh blueberries
2-1/2 tablespoons apple cider vinegar
2-1/2 tablespoons honey
3/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup (2 ounces) crumbled goat cheese
2 tablespoons chopped pecans, toasted
In a large bowl, combine the first 4 ingredients. Combine vinegar, honey, salt, and pepper. Stir the mixture with a whisk. Add dressing to endive mixture, toss gently, and sprinkle with cheese and pecans.
Summer Radish Salad
Calories: 46•Protein: 0.8 g•Sodium: 49 mg•Fat: 2.6 g
Carbohydrates: 5 g
1/2 cup lemon juice
1 tablespoon olive oil
2 tablespoons raw chives, chopped
2 tablespoons parsley, dried or fresh
1 teaspoon low-sodium soy sauce
1/4 teaspoon black pepper, freshly ground
4 cups radishes, sliced
Mix all ingredients together well, and refrigerate until ready to serve.
Chilled Tomato Soup
Calories: 143•Protein: 3 g•Fat: 8 g
3/4 cup cucumber, unpeeled, seeded, and finely diced
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion, and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper, and remaining cucumber, basil, and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Calories: 200•Protein: 17 g•Sodium: 590 mg•Fat: 5 g
Carbohydrates: 23 g
1 lb lean ground beef
1 cup onion, chopped
1½ cups zucchini, sliced
4 carrots, sliced
1 sweet green pepper, chopped
6 cups water
4 cubes beef bouillon
15 oz Italian diced tomatoes, canned
1 tablespoon parsley
8 oz frozen cheese-filled tortellini
Brown meat in a skillet. Add the onions, zucchini, carrots, and green pepper. Cook over low heat for 5 minutes. Next, add the water, beef bouillon cubes, tomatoes, and parsley. Bring to a boil, then lower heat and let simmer for 30 minutes.
Add tortellini and bring to full boil. Lower heat, and let simmer for 15-20 minutes. To make a complete meal, serve soup with a green salad and whole wheat bread.
Baked French Fries
Calories: 93•Protein: 2 g•Fat: 3 g
Carbohydrates: 15 g
2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika
Preheat oven to 450ºF.
Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of ice water to crisp. Just before cooking, turn potatoes onto paper towel and pat dry. Spread potatoes in one layer in a shallow baking pan; sprinkle potatoes with the vegetable oil, shaking the pan to spread oil evenly over potatoes.
Bake 30–40 minutes, turning frequently, until golden brown. Empty potatoes onto paper towels; sprinkle with salt and paprika.
Calories: 273•Protein: 13 g•Sodium: 115 mg•Fat: 3 g
Carbohydrates: 48 g•Cholesterol: 6 mg
12 ounces uncooked pasta (6 cups cooked)
12-ounce bag (3 cups) frozen mixed vegetables
1/4 cup Parmesan cheese
Garlic powder to taste
14-ounce can low-sodium chicken broth
1/4 cup half & half or nondairy creamer
2 tablespoons flour
Cook pasta and vegetables in separate pots according to package directions. Drain. Pour low-sodium chicken broth in a medium-sized stockpot and place over low heat. Add flour to broth, whisking vigorously to avoid clumps from forming. Add half & half or nondairy creamer.
Simmer on low heat for 5 to 10 minutes until mixture thickens slightly. Stir occasionally while simmering. Add cooked vegetables and pasta. Cook until heated through. Sprinkle with Parmesan cheese and serve.
Orzo with Sun-Dried tomatoes and Mushrooms
Calories: 122•Protein: 5.4 g•Sodium: 72 mg
Fat: 3.7 g•Carbohydrates: 23.5 g
2 sun-dried tomatoes (not packed in oil)
Olive oil cooking spray
1-1/2 cups mushrooms, sliced
1/4 cup green onions and tops, thinly sliced
2 cloves garlic, minced
1/2 cup reduced-sodium chicken broth
2 tablespoons dry sherry (optional)
1/2 cup (4 ounces) orzo, cooked, room temperature
2 tablespoons fresh (or 1 teaspoon dried) rosemary leaves, finely chopped
2 tablespoons parsley, finely chopped
1/4 teaspoon salt
1/4 teaspoon pepper
Place sun-dried tomatoes in small bowl; pour hot water over to cover.
Let tomatoes stand until softened, about 15 minutes; drain and slice. Spray large skillet with cooking spray; heat over medium heat. Sauté mushrooms, green onions, and garlic until mushrooms are tender, 5 to 7 minutes.
Add chicken broth and sherry to skillet; heat to boiling. Reduce heat and simmer, uncovered, until liquid is reduced by half, about 5 minutes. Cool to room temperature.
Combine orzo and mushroom mixture in bowl; add tomatoes and remaining ingredients and toss.
Broiled Salmon with Maple-Mustard Glaze
Calories: 422•Protein: 45.5 g•Fat: 25 g•Carbohydrates: 1 g
1/3 cup sugar-free pancake syrup
1/2 cup water
1 tablespoon Dijon-style mustard
2 garlic cloves, pushed through a press
4 (8-ounce) salmon fillets, 1 inch thick
To ensure even cooking, buy salmon cuts from the middle of the fillet, not the narrow tail end. When portions are the same thickness, they cook evenly.
In a small, heavy saucepan, combine syrup, water, mustard, and garlic, and simmer until reduced to about 1/2 cup. Let cool.
Heat broiler. Arrange salmon, skin side down, on oiled rack of broiler pan. Broil salmon 4 inches from heat source for 6 minutes. Brush with sauce and broil until just cooked through, about 4 minutes more.
Skillet Fish Fillets with Cilantro Butter
Calories: 194•Protein: 30.5 g•Sodium: 354 mg•Fat: 6.9 g
Carbohydrates: 3 g• Cholesterol: 88 mg
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
1/8 teaspoon salt
Combine the first 3 ingredients and sprinkle over both sides of fish.
Heat a large non-stick skillet over medium-high heat; coat pan and both sides of fish with cooking spray. Place fish in pan.
Cook for 3 minutes on each side (or until fish flakes easily when tested with a fork or until desired degree of doneness). Place the fish on a serving platter and squeeze lemon quarters over fish.
Put butter and the remaining ingredients in a small bowl. Stir until well blended and serve with fish.
Fish With Chinese Ginger Scallion Sauce
Calories: 180•Protein: 23 g•Sodium: 210 mg•Fat: 9 g
Carbohydrates: 3 g
2 tablespoons canola oil
1-1/2 cups thinly sliced scallions, white and green parts
2 teaspoons grated fresh ginger
1/2 teaspoon sugar
1/4 teaspoon salt
1 teaspoon grated orange zest
Freshly ground pepper, preferably white, to taste
4 (4-oz) pieces tilapia or other mild, flaky white fish
Preheat the broiler.
Heat oil in a small skillet over medium heat. Mix in scallions to coat them with oil. Add ginger, sugar, and salt. Cook, stirring until sugar dissolves and scallions are tender but still bright green, 3-4 minutes. Turn off the heat and mix in the zest. Season sauce generously with pepper. Set skillet aside so it keeps warm while the fish cooks.
Arrange fish on a baking sheet and coat with cooking spray. Season fish lightly with salt and ground pepper. Broil until fish is opaque in the center at the thickest point, about 6 minutes. Divide fish among 4 dinner plates. Top each piece with a quarter of the sauce. Serve immediately.
Roast Turkey Breast With Herb Stuffing
Calories: 133•Protein: 25 g•Sodium: 319 mg•Fat: 0.96 g
Carbohydrates: 2.16 g •Cholesterol: 59 mg
2 pounds whole, boned turkey breast
2 ounces lean ham, chopped
1/4 cup chopped fresh parsley
1/2 cup white wine
2 teaspoons dried thyme leaves
2 tablespoons cornstarch
1/2 teaspoon Morton Lite Salt® Mixture
1-1/2 cups water
1/8 teaspoon freshly ground pepper
1 package (1 teaspoon) chicken bouillon granules
1/2 cup grated fat-free mozzarella cheese
Preheat oven to 325°.
Lay 3 clean 24-inch long cotton strings across a large roasting pan covered with non-stick spray. Place turkey breast over strings, skin side down, and sprinkle turkey with parsley, thyme, Morton Lite Salt® Mixture, pepper, cheese, and ham. Shape the turkey breast into a roll, tie with strings, and turn roast over so that the skin side is up. Insert the thermometer into center of breast. Bake for 1 to 1-1/2 hours (or until thermometer reads 170°).
Place turkey on a serving platter. Keep warm for 10 minutes (you can cover with tinfoil). In a medium bowl, mix wine and cornstarch, then add water and chicken bouillon granules. Add this mixture to the pan drippings in a pot and cook over medium-high heat. Stir constantly until it is thickened. Pour sauce into a serving bowl to spoon over slices of meat.
Turkey Breast With Honey-Mustard Glaze
Calories: 176•Protein: 25 g•Sodium: 90 mg•Fat: 6 g
Carbohydrates: 3 g •Cholesterol: 63 mg
Vegetable oil spray
1 4- to 6-pound turkey breast, fresh or thawed
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup honey
2 tablespoons Dijon-style mustard
Preheat oven to 325ºF.
Season interior and exterior of turkey breast with salt and pepper. In a 13-inch x 9-inch x 2-inch roasting pan, place turkey breast on a V-shaped rack. Roast uncovered for 1-1/2 to 2-1/4 hours, or until meat thermometer registers 170ºF in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking. Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Calories: 160•Protein: 19 g•Sodium: 44 mg•Fat: 6 g
2 teaspoons oil
6 boneless, skinless chicken breasts (24 ounces raw weight), sliced into half-inch strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit-sweetened)
1/2 teaspoon each thyme, curry powder, cinnamon, nutmeg, ground cloves
1/4 teaspoon dry mustard
1-1/2 cups low-sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
In a large skillet, heat oil to medium high, and sauté chicken pieces until brown. Remove chicken, set aside. Sauté garlic and onion in skillet until soft and golden.
Stir in chutney and spices and cook one minute. Add broth and wine, and heat through, stirring constantly. Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring.
Serve over hot rice.
Jamaican Jerk Chicken Kabobs
Calories: 181•Protein: 27 g•Sodium: 525 mg•Fat: 5 g
Carbohydrates: 6 g • Cholesterol: 66 mg
2 green onions, chopped
1 jalapeño chili, seeded and minced
1 tablespoon fresh ginger, peeled and minced
2 tablespoons white wine vinegar
2 tablespoons Worcestershire sauce
3 tablespoons vegetable oil
1 teaspoon ground allspice
1 teaspoon dried thyme
1/2 teaspoon plus 1/8 teaspoon salt
1 pound skinless, boneless chicken breast halves, cut into 12 pieces
1 red pepper, cut into 1-inch pieces
1 green pepper, cut into 1-inch pieces
In blender or in food processor with knife blade attached, process green onions, jalapeño, ginger, vinegar, Worcestershire sauce, allspice, thyme, 2 teaspoons of the oil, and 1/2 teaspoon of the salt until paste forms.
Place chicken in small bowl or in ziptight plastic bag and add green onion mixture, turning to coat chicken. Cover bowl or seal bag and refrigerate chicken 1 hour to marinate.
Meanwhile, in small bowl, toss red and green peppers with remaining 1 teaspoon oil and remaining 1/8 teaspoon salt. Assemble kabobs and place on rack in broiling pan. Brush kabobs with any remaining marinade.
Place pan in broiler at closest position to heat source. Broil kabobs 5 minutes; turn and broil until chicken loses its pink color throughout, about 5 minutes longer.
Grilled Chicken With Arugula and Lemon Vinaigrette
Calories: 170•Protein: 27 g•Sodium: 390 mg•Fat: 5 g
Carbohydrates: 4 g
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 teaspoon extra-virgin olive oil
1 pound skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In a large mixing bowl, combine arugula and spinach. Cover and refrigerate. In a small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or the bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If the chicken pieces are thick, it may be necessary to turn them over and repeat pounding several times. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turning it once, about 3 minutes each side. While chicken grills, pour dressing over greens. Using tongs, turn the greens until well coated. To serve, place one piece of chicken on each of 4 dinner plates. Mound a quarter of the salad on top of each.
Herb-Breaded Pork Chops
Calories: 273•Protein: 24 g•Sodium: 351 mg•Fat: 15 g
Carbohydrates: 76 g
Vegetable oil cooking spray
1/4 cup garlic-herb breadcrumbs
2 tablespoons grated Parmesan cheese
1 teaspoon dried sage
2 tablespoons low-fat or non-fat mayonnaise
1 egg white
4 boneless pork loin chops (3 to 4 ounces each)
1 tablespoon all-purpose flour
Preheat the oven to 375ºF. Spray a 12 x 8-inch (2-quart) glass baking dish or shallow pan with cooking spray. In a shallow bowl, combine breadcrumbs, cheese, and sage. Mix well.
In another shallow bowl, combine mayonnaise and egg white and beat until smooth. Pour the flour into a third shallow bowl and dip each pork chop into it, tapping off any excess. Dip each pork chop into breadcrumb mixture, coating both sides. Place pork chops in the baking dish in a single layer. Spray each chop lightly with cooking spray.
Bake for 35 to 40 minutes, or until pork is no longer pink in the center.
Calories: 100•Protein: 17 g•Sodium: 200 mg•Fat: 3 g
Carbohydrates: 1 g
1 pound boneless sirloin beef steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine, or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped fresh ginger root or 1/2 teaspoon ground ginger
1 teaspoon sugar or 1 teaspoon sugar substitute
1 clove garlic, chopped
5 kabob skewers
Trim fat from beef; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer. Brush with marinade.
Classic Pumpkin Pie
Calories: 222•Protein: 4.1 g•Sodium: 241 mg•Fat: 7.4g
Carbohydrates: 35.3 g•Cholesterol: 32 mg
3/4 cup packed brown sugar
1-3/4 teaspoons pumpkin pie spice
1/4 teaspoon salt
1 (12-ounce) can evaporated low-fat milk
2 large egg whites
1 large egg
1 (15-ounce) can unsweetened pumpkin
1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury®)
1/4 cup whipping cream
1 tablespoon amaretto (almond-flavored liqueur)
2 teaspoons powdered sugar
Place oven rack in lowest position. Preheat oven to 425°.
Filling: In a large bowl, combine first 6 ingredients, stirring with a whisk. Add pumpkin and continue to stir until smooth.
Crust: Roll dough to form an 11-inch circle and fit into a 9-inch pie plate coated with cooking spray. Fold edges under and pinch edge of crust. Pour the prepared pumpkin mixture into the crust and place pie plate on a baking sheet. Place baking sheet on lowest oven rack and bake at 425° for 10 minutes. Reduce oven temperature to 350° (do not remove pie from oven) and bake for an additional 50 minutes or until almost set. Let pie cool completely on wire rack.
Topping: With a mixer, beat cream at high speed until stiff peaks form. Add amaretto and powdered sugar. Beat until blended and serve with pie.
Calories: 80• Sodium: 50 mg•Fat: 3 g• Carbohydrates: 13 g
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 teaspoon baking powder
1/4 teaspoon salt
1/4 cup oil
2 teaspoons chocolate extract or flavor
3/4 cup powdered sugar
1 tablespoon unsweetened cocoa
1 tablespoon skim or 2% milk
1/2 teaspoon chocolate extract or flavor
1/8 teaspoon butter flavor
Heat oven to 350°F.
Grease bottom only of 8-inch square pan. Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350°F for 13 to 18 minutes, or until top is dry and springs back when touched lightly in center. Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl and mix well. Spread over top of slightly cooled brownies. Cool completely.
Calories: 176•Protein: 11 g•Sodium: 140 mg•Fat: 4 g
Carbohydrates: 22 g
3/4 cup graham cracker crumbs
1/2 teaspoon cinnamon
2 tablespoons sugar
2 tablespoons canola oil or olive oil
3 large egg whites
1/3 cup sugar
2 cups non-fat ricotta cheese
1/4 cup powdered cocoa
1/3 cup yogurt cheese
1 teaspoon vanilla extract
Part 1: Preheat oven to 350°F. Spray 8-inch springform pan with cooking spray. Fill a 13 x 9 x 2-inch pan halfway with hot water. Place in oven on shelf below where chocolate cheesecake will be placed. This will prevent the top of the cheesecake from cracking.
In a small bowl, combine all crust ingredients. Press onto bottom and partway up sides of springform pan. Set aside.
Part 2: In food processor or blender, combine egg whites, sugar, ricotta, cocoa, yogurt cheese, and vanilla; process, scraping sides occasionally, until smooth and thick (about 1 minute). Pour into crust.
Bake 30 to 35 minutes, until filling is just set (center will jiggle slightly). Turn off oven and leave cake in closed oven 5 minutes longer. Remove from oven and cool about an hour on wire rack. Cover and refrigerate at least 3 hours before serving.
Fresh Plum Tart
Calories: 208•Protein: 3 g•Sodium: 166 mg•Cholesterol: 58 mg
Fat: 9 g•Carbohydrates: 31 g
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 oz)
4 ripe plums (about 1 pound total), peeled and thinly sliced
2 large eggs (or 1/2 cup egg substitute)
1/3 cup sugar
1/4 cup fat-free sour cream
3 tablespoons all-purpose flour
Preheat the oven to 350°F.
Press the prepared pie crust into a 9-inch-diameter tart pan with a removable bottom. Press the crust against the fluted edge and trim off any pastry that extends over top. Discard any extra dough and trimmings (about 1 ounce). Bake the crust only 5 minutes, until it is set but not brown. Cool on a rack.
Arrange the plum slices in overlapping circles to cover the bottom of the tart shell.
In a small bowl, whisk together the eggs, sugar, fat-free sour cream, and flour until smooth. Pour the custard over the plums; it should fill the spaces between the plums.
Bake at 350°F for 18 to 20 minutes until the custard is set and the edges are slightly browned. Cool and cut into 8 equal slices.