These recipes are provided by a registered dietician nutritionist for patients
at the Horizon Health Center for Weight Management. However, its nutritional
benefits make it a healthy choice for non-patients as well.
Fruity Chicken Salad
Yield: 3 cups
Protein per cup: 16 grams
Ingredients
1 (5–6 oz) can chunk white chicken
1 cup diced apple
3/4 cup quartered grapes
1 kiwi, diced
1/2 cup plain nonfat yogurt or Greek yogurt
2 Tbsp low-fat mayonnaise
1/2 tsp curry powder
Instructions
Combine all ingredients and mix well. Eat alone or with whole grain crackers
Mini Healthy Meatloaves
Yield: 8 meatloaves
Protein per loaf: 14 grams
Ingredients
1/2 cup part-skim ricotta cheese
1 egg
3 Tbsp low-sugar ketchup
2 Tbsp chopped onion
2 Tbsp chopped green bell pepper
1 oz dry oatmeal or 1 oz whole wheat crackers, crushed
1/2 tsp garlic powder or garlic salt
1/2 tsp pepper
1 lb lean ground beef or ground turkey
Instructions In a large bowl, combine all ingredients except ground meat and mix well.
Add the meat and mix until combined. Divide mixture evenly between eight
muffin cups. Bake at 375 degrees for 20 to 25 minutes. Let stand five
minutes before serving.
Salmon Patties
Yield: 2
Protein per cup: 8 grams
Ingredients
2 (6 oz) packages of flaked salmon
1 large egg
2 Tbsp Italian breadcrumbs
Salt, pepper, and Italian seasoning to taste
Instructions Mix ingredients together, and drop large spoonfuls onto skillet coated
with nonstick cooking spray. Cook on medium heat until golden brown, about
8 to 10 minutes.
Baked Cod
Yield: 12 oz
Protein per 3 oz: 20 grams
Ingredients
Cooking spray
4 (4 oz) cod fillets
1 Tbsp extra virgin olive oil
1 lemon, cut into 4 wedges
2 tsp Old Bay® seasoning
Instructions Preheat oven to 350 degrees. Lightly coat 4 squares of aluminum foil with
cooking spray. Place a cod fillet on each piece of foil, and drizzle each
fillet with olive oil. Squeeze a lemon wedge over each fillet, and sprinkle
each with ½ tsp Old Bay. Wrap the foil around the fish and place
in the oven; bake until the fish is cooked through, about 10 minutes.
Asian Chicken Wrap
Yield: 4 wraps
Protein per wrap: 29 grams
Ingredients
1 Tbsp peanut oil
1 Tbsp toasted sesame oil
1 Tbsp rice vinegar
1 Tbsp low-sodium soy sauce
1 tsp garlic-chili sauce
1 tsp fresh, grated ginger
1/2 tsp orange zest (finely grated orange peel)
4 (4 oz) boneless, skinless chicken breast halves
1 cup fresh mint leaves, coarsely chopped
1 cup fresh baby spinach leaves, stems removed
1/2 cup cilantro sprigs
1/2 cup bean sprouts
8 whole Boston lettuce leaves
1 lime, cut into 8 wedges
1 Tbsp chopped peanuts, optional
Cooking spray
Instructions In a small bowl, combine the peanut oil, sesame oil, vinegar, soy sauce,
garlic-chili sauce, ginger, and orange zest, and stir vigorously with
a wire whisk. Reserve 2 Tbsp of the mixture, and place the rest in a zip-top
plastic bag along with the chicken, and marinate in the refrigerator for
1 hour, turning once or twice. Remove the chicken from the bag and discard
the marinade. Coat a medium skillet with nonstick spray, and heat over
medium-high heat. Add the chicken to the pan and cook for 6 minutes on
each side. Remove the chicken from the pan, and let stand while preparing
the filling. In a medium mixing bowl, combine the mint, spinach, cilantro,
and bean sprouts. Add the reserved oil mixture and gently toss, just enough
to expose all the surface area to the dressing, being careful not to break
down the leafy structure. Slice the chicken into thin strips. Place one
sliced chicken breast atop two stacked lettuce leaves, then top with the
spinach mixture and wrap.
Optional: garnish equally with chopped peanuts.
Spaghetti Squash With Meat Sauce
Yield: 4 cups
Protein per cup: 18 grams
Ingredients
1 medium-size spaghetti squash
8 oz lean ground meat
4 oz fresh mushrooms, sautéed lightly in butter spray, or any other
vegetable (such as onions, green peppers, broccoli)
1-1/2 cup tomato sauce or your favorite spaghetti sauce
2 oz Parmesan cheese, grated
Instructions Preheat oven to 375 degrees. Using a sharp knife, carefully slice squash
in half lengthwise and
remove seeds. Bake, split side down, for 35 minutes; do not overcook. Remove
from oven. Separate strands of spaghetti squash using a fork. It should
separate easily if cooked. If too hard, put it back in oven for another
5 minutes. When done, remove the squash and place in a bowl. While squash
is baking, brown ground beef until cooked. Season, if you desire, with
salt, pepper, and oregano. Add cooked vegetables and tomato sauce, stirring
together. In a baking dish, spread a layer of half of meat sauce, then
half of the squash, and repeat. Top with grated cheese. Bake in oven until
warm and cheese is lightly browned.
Honey Mustard Turkey or Ham Roll-Ups
Yield: 8 roll-ups
Protein per wrap: 4 grams
Ingredients • 2 tsp Dijon mustard
• 2 tsp honey
• 1/4 lb or 8 slices of turkey breast or ham, thinly sliced
• 2 large red leaf lettuce leaves, spines removed
• 1/4 large English cucumber, seeded and cut into 3-inch sticks
• 1/4 large red pepper, sliced
• 8 basil leaves
Instructions In a small bowl, mix the mustard and honey. Lay a slice of turkey or ham
on a plate or cutting board. Spread ½ tsp of the honey-mustard
mixture widthwise along the meat about 2 inches from the end of the slice.
Place a piece of lettuce on top, then a couple of sticks of cucumber and
a slice of red pepper. Top with a basil leaf and roll it all up in the
turkey or ham slice.
Pork Tenderloin Medallions With Spanish Smoked Paprika
Yield: 4 medallions
Protein per medallion: 25 grams
Ingredients
1 lb pork tenderloin roast
1 Tbsp olive oil
2 Tbsp Worcestershire sauce
1 tsp olive oil
1 tsp Spanish smoked paprika
1/8 tsp ground white pepper
2 tsp light butter or margarine
Instructions Trim off any excess fat from the pork tenderloin and cut into four medallions.
In a medium mixing bowl, combine the oil, Worcestershire sauce, paprika,
and white pepper. Place the pork in the bowl with the marinade and turn
it a few times to coat the medallions evenly. In a nonstick skillet, heat
butter or margarine over medium-high heat. Lay the pork medallions in
the pan and cook for 4 to 6 minutes, until browned on the first side.
Turn and cook an additional 4 to 6 minutes, until the second side is browned.
Mock “Fried” Chicken Bites
Yield: 12 oz
Protein per 3 oz: 23 grams
Ingredients
1 lb boneless, skinless chicken breast tenderloins
1 cup low-fat buttermilk
2 cups whole wheat panko crumbs
3 Tbsp grated Parmesan or Romano cheese
Salt and pepper
Cooking spray
Instructions Preheat oven to 350 degrees. Cut each chicken tenderloin into bite-size
pieces. Salt and pepper chicken pieces. Place chicken pieces into a bowl,
and pour buttermilk over the top. Let sit for 10 minutes. While chicken
is marinating, pour whole wheat panko crumbs into a separate bowl. Take
each chicken piece out of buttermilk and coat in the crumbs. Repeat for
the rest of the chicken. Lay breaded chicken pieces on a baking sheet
coated in nonstick cooking spray, and sprinkle grated cheese on top. Bake
for 15 to 20 minutes. If desired, turn oven to low broil for 1 to 2 minutes
to toast top of chicken bites.
Turkey Breast and Apple Cracker Stack
Yield: 3
Protein per assembled cracker: 5 grams
Ingredients
2 oz maple honey turkey breast or preferred deli meat, thinly sliced
1/4 cucumber, sliced
1/2 Granny Smith apple, thinly sliced
6 small whole grain crackers
Mustard (optional)
Instructions
Layer the apple, turkey, and cucumber onto the crackers and serve. For
added flavor, spread mustard onto each wedge.
Spinach and Swiss Frittata
Yield: 8 wedges
Protein per wedge: 9 grams
Ingredients
8 large eggs
2 Tbsp water
2 tsp olive oil
1 small red onion, sliced (approximately 1 cup)
2 cups chopped, cooked spinach
Salt and pepper, to taste
1/2 cup shredded, reduced-fat Swiss cheese (or Cabot Lite cheddar cheese)
Instructions Separate 4 of the eggs, putting the whites into a medium-size bowl, discarding
the yolks. Add the 4 whole eggs and add water to the whites, and whisk
well for a minute. In a medium ovenproof nonstick skillet, heat oil over
medium heat. Add onion and cook until it softens and edges are lightly
brown, about 5 minutes. Add the cooked spinach, and cook for another 2
minutes. Season with salt and pepper to taste. Pour the egg mixture over
the vegetables in the skillet, covering them evenly. Reduce the heat to
medium-low, cover, and let cook until the egg mixture has set around the
edges, about 8 minutes. Sprinkle with cheese. Place skillet under a preheated
broiler, 2 inches from the heat, until the surface is set and golden brown,
1 to 2 minutes. Do not overcook!
Turkey Omelet
Yield: 1 omelet
Protein: 21 grams
Ingredients
1 tsp olive oil
1/4 cup Egg Beaters brand or egg substitute or
1 whole egg
2 slices turkey deli meat
1/4 cup shredded part-skim mozzarella cheese
Instructions Add olive oil to skillet and heat to medium. Dice turkey slices into small
pieces, cook on low heat until they start to brown slightly. Pour egg
mixture on top of turkey. Sprinkle cheese over the top, and cook until
eggs set. Flip and fold in half. Optional: Add cooked vegetables to this,
such as tomatoes, onions, spinach, etc.
