Cancer-Friendly Recipes
- Baked Custard
- Baked Sweet Potato Fries
- Basil-Spiked Tomato Soup
- Banana Bread
- Berry-Banana Smoothie
- Cheese Grits
- Cottage-Style Macaroni and Cheese
- Country Eggs in Tortilla Cups
- Crunchy Fruit Snack Mix
- Gingered Carrot Soup
- Herb-Roasted Chicken
- Hummus
- Oven-Roasted Vegetables
- Ray's Cafe Seafood Margarita
- Salmon with Sun-Dried Tomato Sauce
- Pecan Honey-Baked Apples
- Polenta Pizza
- Summer Rolls with Red Chili-Peanut Dipping Sauce
- Tropical Salsa
- Turkey Meat Loaf
Baked Custard
from The Cancer Lifeline Cookbook
- 2 cups low-fat (2 percent) milk
- 1/4 to 1/3 cup honey
- 1/8 teaspoon salt
- 2 eggs
- 1 teaspoon vanilla extract
- Ground nutmeg
Preheat the oven to 325ºF.
In a medium saucepan, warm the milk with the honey and salt, stirring until the honey is dissolved.
In a medium bowl, beat the eggs lightly, then slowly add the warmed milk, stirring constantly. Add the vanilla.
Pour the mixture into 5 custard cups that have been placed in a baking pan. Sprinkle with nutmeg to taste. Pour hot water around the custard to a depth of 1 inch.
Bake for 45 to 60 minutes. The custard is done when a knife blade inserted in the center comes out clean.
Serves 5. Per serving: 142 calories, 4 g fat, 6 g protein, 22 g carbohydrates, 0 g fiber, 126 mg sodium
Baked Sweet Potato Fries
from The Cancer for Life Cookbook
- 2 medium-sized sweet potatoes or yams
- 2 teaspoons olive oil
- 1/2 teaspoon salt
- 1 teaspoon freshly ground black pepper
- 1 teaspoon garlic powder
- 1 tablespoon dried minced onion
Preheat the oven to 375ºF.
Scrub the potatoes well. If using non-organic potatoes, peel the skins. Slice each potato in half, the slice each half into 4 or 5 lengthwise pieces. They should resemble steak fries.
Place the potatoes in a bowl and coat with the olive oil.
In another small bowl, mix together the pepper, garlic powder, and the dried minced onion. Add to the potatoes, making sure to distribute the seasonings well.
Line a baking sheet with parchment paper or spray with nonstick cooking spray, and arrange the potatoes on the sheet.
Bake for 25 to 30 minutes. Check for doneness at 20 minutes. Serve immediately.
Serves 4. Per serving: 120 calories, 2 g fat, 2 g protein, 23 g carbohydrates, 3 g fiber, 297 mg sodium
Basil-Spiked Tomato Soup
from Merrilee Buckley, Cancer Lifeline intern (The Cancer Lifeline Cookbook)
- 1/2 large yellow onion, finely diced
- 2 or 3 cloves garlic, minced (purée the onion and garlic in a food processor for a smoother texture)
- 2 tablespoons olive oil
- 3 tablespoons finely chopped fresh basil (2 tablespoons dried basil will work also)
- Half of a 6-ounce can tomato paste
- 2 cups water
- 1 can (14½ ounces) tomato sauce
- 1 can (14½ ounces) diced low-sodium tomatoes
- 1 teaspoon salt
- 2 teaspoons freshly ground black pepper
In a medium saucepan, sauté the onion and garlic in the olive oil for 3 to 5 minutes. Add the basil during the last minute of cooking time. Do not brown.
Add the tomato paste. Cook for 1 minute.
Add the water, tomato sauce, diced tomatoes, salt and pepper. Cook until the soup simmers. Serve hot.
VARIATION: Add low-fat milk or plain soy milk to the soup just before serving. Heat the milk before adding it and cook the soup, without boiling, for another 5 minutes.
Serves 4 (1-cup portions). Per serving: 85 calories, 0 g fat, 4 g protein, 20 g carbohydrates, 5 g fiber, 1,420 mg sodium.
Banana Bread
from Betty Crocker's Cooking with Cancer Cookbook
- 1/2 cup butter or margarine, softened
- 1 1/3 cups packed brown sugar
- 2 eggs, well beaten
- 1 cup very ripe mashed bananas (2 medium)
- 1/2 cup buttermilk
- 1 teaspoon vanilla
- 2 cups all-purpose flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
Heat oven to 350º. Grease bottom only of loaf pan, 3 1/2 x 4 1/2 x 2 1/2 or 9 x 5 x 3 inches, with shortening.
Mix butter and brown sugar in large bowl. Stir in eggs until well blended. Stir in bananas, buttermilk and vanilla; mix with spoon until smooth. Stir in flour, baking soda and salt just until moistened. Pour into pan.
Bake 1 hour to 1 hour 15 minutes or until golden brown and toothpick inserted in center comes out clean. Cool in pan 10 minutes. Loosen sides of loaf from pan; remove from pan to wire rack. Cool completely, about 2 hours, before slicing.
1 loaf (24 slices) Prep: 15 min Bake: 1 hr 15 min Cool: 2 hr
1 Slice: Calories 135 (Calories from Fat 45); Fat 5g (Saturated 3g); Cholesterol 30mg; Sodium 140mg; Potassium 100mg; Carbohydrate 22g (Dietary Fiber 1g); Protein 2g % Daily Value: Vitamin A 4%; Vitamin C 0%; Calcium 2%; Iron 4%; Folic Acid 4%; Magnesium 2% Diet Exchanges: 1/2 Starch, 1 Fruit, 1 Fat
***Tip: Save your very ripe bananas in the freezer until you're ready to make this recipe. Thaw and mash, using all the liquid.
Berry-Banana Smoothie
from Betty Crocker's Living With Cancer Cookbook
- 1 cup vanilla, plain, strawberry or raspberry yogurt
- 3/4 cup Cheerios® or another round oat cereal
- 1/2 cup milk
- 1 to 2 tablespoons sugar
- 1/2 banana, sliced
Place all ingredients in blender. Cover and blend on high speed 10 seconds; stop blender to scrape sides. Cover and blend about 20 seconds longer or until smooth.
Pour mixture into glasses. Serve immediately.
2 servings (1 cup each) Prep time: 8 minutes
1 Serving: Calories 255 (Calories from Fat 25); Fat 3g (Saturated 2g); Cholesterol 10mg; Sodium 210mg; Potassium 550mg; Carbohydrate 51g (Dietary Fiber 3g); Protein 9g. Daily Value: Vitamin A 8%; Vitamin C 46%; Calcium 28%; Iron 18%; Folic Acid 24%; Magnesium 12% Diet Exchanges: 2 1/2 Fruit, 1 Skim Milk
Cheese Grits
from Betty Crocker's Living with Cancer Cookbook
- 2 cups milk
- 2 cups water
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup uncooked white hominy quick grits
- 1 1/2 cups shredded Cheddar cheese (6 ounces)
- 2 medium green onions, sliced (2 tablespoons)
- 2 eggs, slightly beaten
- 1 tablespoon butter or margarine
- 1/4 teaspoon paprika
Heat oven to 350º. Grease bottom and side of a 1 1/2 quart casserole with shortening.
Heat milk, water, salt and pepper to boiling in 2-quart saucepan. Gradually add grits, stirring constantly; reduce heat. Simmer uncovered about 5 minutes, stirring frequently, until thickened. Stir in cheese and onions.
Stir 1 cup of the grits mixture into eggs, then stir back into remaining grits in saucepan. Pour into casserole. Cut butter into small pieces; sprinkle over grits. Sprinkle with paprika.
Bake uncovered 35 to 40 minutes or until set. Let stand 10 minutes before serving.
8 Servings Prep: 20 minutes Bake: 40 minutes Stand: 10 minutes
1 Serving: Calories 220 (Calories from Fat 100); Fat 11g (Saturated 7g); Cholesterol 85mg; Sodium 620 mg; Potassium 170mg; Carbohydrate 19g (Dietary Fiber 0g); Protein 11g % Daily Value: Vitamin A 10%; Vitamin C 0%; Calcium 20%; Iron 6%; Folic Acid 10%; Magnesium 6% Diet Exchanges: 1 Starch, 1 Medium-Fat Meat, 1 Fat
Cottage-Style Macaroni and Cheese
from The Cancer Lifeline Cookbook
- 2 cups uncooked whole wheat elbow macaroni (about 4 cups cooked)
- 1 cup of 1 percent cottage cheese
- 1 ½ cups grated reduced-fat sharp or extra-sharp Cheddar cheese
- ½ cup low-fat milk
- ½ onion, puréed in a food processor or finely diced
- Salt and freshly ground black pepper
Preheat the oven to 350ºF.
In a large saucepan, cook the macaroni according to the package directions. Drain and put in a mixing bowl.
Add the cottage cheese, Cheddar cheese, milk, onion, and salt and pepper to taste. (For a smoother texture, purée the cottage cheese and milk together before adding them to the other ingredients.) Mix well.
Place in a baking dish and bake for about 30 minutes, until the cheese is completely melted.
Serves 4. Per serving: 374 calories, 11 g fat, 27 g protein, 48 g carbohydrates, 5 g fiber, 251 mg sodium
Country Eggs in Tortilla Cups
from Betty Crocker's Living with Cancer Cookbook
- 4 flour tortillas (6 inches in diameter)
- Cooking Spray
- 2 cups frozen Southern-style hash brown potatoes
- 1/4 cup chopped green bell pepper
- 3 eggs or 1 cup fat-free cholesterol-free egg product
- 1/4 cup milk
- 1/4 teaspoon salt
- 3/4 cup shredded Cheddar cheese (3 ounces)
- 1/4 cup sour cream
- Salsa, if desired
Heat oven to 400º. Turn four 6-ounce custard cups upside down onto cookie sheet. Spray both sides of each tortilla lightly with cooking spray. Place tortilla over each cup, gently pressing edges toward cup. Bake 8 to 10 minutes or until light golden brown. Remove tortillas from cups; place upright on serving plates.
Spray 8- or 10-inch nonstick skillet with cooking spray; heat over medium heat. Cook potatoes and bell pepper in skillet about 5 minutes, stirring occasionally, until eggs are almost set.
Spoon one-fourth of the egg mixture into each tortilla cup. Top with cheese and sour cream. Serve immediately with salsa.
4 servings Prep: 10 min Bake: 10 min Cook: 10 min
1 Serving: Calories 255 (Calories from Ft 70); Fat 8g (Saturated 4g); Cholesterol 20mg; Sodium 720mg; Potassium 480mg; Carbohydrate 36g (Dietary Fiber 3g); Protein 13g % Daily Value: Vitamin A 10%; Vitamin C 12%; Calcium 14%; Iron 12%; Folic Acid 10%; Magnesium 10% Diet Exchanges: 2 Starch, 1 Medium-Fat Meat, 1 Vegetable
Crunchy Fruit Snack Mix
from Betty Crocker's Living with Cancer Cookbook
- 4 cups Total® Raisin Bran, Total® Corn Flakes, Whole Grain Total®, or other wheat or corn flake cereal
- 1/3 cup sliced almonds
- 1 package (8 ounces) mixed dried fruit ( 1 1/2 cups), cut into 1/2-inch pieces
- 1/4 cup packed brown sugar
- 2 tablespoons butter or margarine
- 2 teaspoons ground cinnamon
- 1 teaspoon ground ginger
Heat oven to 300º. Place cereal, almonds and fruit in large bowl. Heat brown sugar and butter in 1-quart saucepan over low heat, stirring occasionally, until butter is melted. Stir in cinnamon and ginger.
Pour sugar mixture over cereal mixture; toss until evenly coated. Spread in ungreased jelly roll pan, 15 1/2 x 10 1/2 x 1 inch.
Bake 15 minutes, stirring twice. Cool 30 minutes. Store in airtight container at room temperature.
14 servings (1/2 cup each) Prep: 15 min Bake 15 min Cool: 30 min
1 Serving: Calories 130 (Calories from Fat 25); Fat 3g (Saturated 1g); Cholesterol 5mg; Sodium 85mg; Potassium 240mg; Carbohydrate 27g (Dietary Fiber 3g); Protein 2g % Daily Value: Vitamin A 14%; Vitamin C 0%; Calcium 8%; Iron 32%; Folic Acid 28%; Magnesium 6% Diet Exchanges: 1 Starch, 1 Fruit
Gingered Carrot Soup
from Herbs for Health, (The Cancer Lifeline Cookbook)
- 1 pound carrots (about 6 medium carrots)
- 1 teaspoon minced fresh ginger
- 1 cup water
- 3 cups nonfat milk or plain soy milk
- 1 tablespoon olive oil
- Salt and freshly ground black pepper
Peel and slice the carrots. In a heavy saucepan, cook the carrots, ginger, and water over medium heat until the carrots are tender, about 10 minutes.
Purée the soup in a blender. Add the milk, olive oil, and salt and pepper to taste, and whirl to mix. Serve hot, or chill and serve cold.
Serves 4. Per serving: 144 calories, 4 g fat, 7 g protein, 20 g carbohydrates, 2 g fiber, 135 mg sodium
Herb-Roasted Chicken
from The Cancer Lifeline Cookbook
- 1 whole frying or roasting chicken, 3 to 4 pounds
- 1 small onion, peeled and cut in half
- 2 cloves garlic
- 1 teaspoon poultry seasoning
- 1 teaspoon curry powder (optional)
- ½ cup water or chicken stock, plus more for basting
Preheat oven to 400ºF.
Remove the giblets and neck from the body cavity of the chicken. Rinse the chicken well and pat dry with a paper towel.
Fill the cavity with the onion and garlic. Place the chicken breast side up in a roasting pan.
Sprinkle the poultry seasoning and the curry powder, if desired, over the chicken and rub them in well.
Add the water or chicken stock to the roasting pan.
Cover the roasting pan and cook for 30 minutes. Baste with the pan drippings, adding more water or stock as necessary to keep the bird moist. Cook for another hour, basting as needed. Uncover the chicken for the last 15 minutes to brown the skin.
Remove the skin before eating. The skin of a chicken contains a large amount of fat. Removing the skin reduces the total fat intake from 47 grams to 10 grams of fat per serving.
Serves 4 to 6. Per serving: 387 calories, 10 g fat, 68 g protein, 2 g carbohydrates, 0 g fiber, 246 mg sodium
Hummus
from The Cancer Lifeline Cookbook
A truly versatile food, hummus can be used as a dip for vegetables, as a sandwich filling, or as a spread on whole-grain crackers.
- 2 cloves of garlic, or more to taste
- 2 tablespoons olive oil
- 1 tablespoon tahini
- 2 tablespoons fresh lemon juice
- 1 can (15 ounces) organic garbanzo beans
- 1/2 teaspoon salt or sea salt
- 2 tablespoons or more water
Crush the garlic and place it in a blender or food processor with the oil, tahini, and lemon juice. Blend until smooth.
Add the garbanzo beans and blend
Add 2 tablespoons water. Blend for 5 minutes. For a thinner consistency, add more water.
Serves 16. Per serving: 52 calories, 3 g fat, 2 g protein, 5 g carbohydrates, 1 g fiber, 72 mg sodium
Oven-Roasted Vegetables
from The Cancer Lifeline Cookbook
- 1 medium-sized green bell pepper
- 1 medium-sized red bell pepper
- 1 medium-sized yellow bell pepper
- 3 small potatoes
- 2 medium-sized carrots
- 1 large onion
- 2 or 3 cloves garlic
- 2 to 3 tablespoons olive oil
- 1/4 teaspoon each of assorted dried herbs: basil, oregano, thyme, rosemary (enough for a liberal dusting)
- Salt or sea salt and freshly ground black pepper
Preheat the oven to 350ºF.
Seed the peppers and cut them into lengthwise strips. Cut the potatoes into fourths. Peel the carrots and cut them lengthwise into two pieces, and then into fourths, if long. Peel the onion and cut into fourths. Chop the garlic.
Put the vegetables in a large, resealable plastic bag and add the olive oil, herbs, and salt and pepper to taste. Seal the bag and shake to coat the vegetables with the olive/herb mixture.
Remove the vegetable from the bag and spread on a cookie sheet.
Bake, stirring every 20 minutes until the vegetables are browned on the edges and soft.
Serves 8. Per serving: 113 calories, 5 g fat, 2 g protein, 15 g carbohydrates, 3 g fiber, 11 mg sodium
Ray's Cafe Seafood Margarita
from Chef Charles Ramseyer, Ray's Boathouse Cafe, Seattle in The Cancer Lifeline Cookbook
- 4 jumbo prawns, cooked and peeled (size 8 to 12 per pound)
- 4 ounces cooked bay shrimp
- 2 ounces cooked Dungeness crab meat
- 6 segments of lime
- 1/2 cup cubed mango
- 2 tablespoons chopped cilantro
- 2 teaspoons fresh lime juice
- Kosher salt
Garnish:
- 2 radicchio leaves
- 2 curly endive leaves
- Crispy corn chips
- Cilantro Sprigs
Dice 2 of the jumbo prawns. Butterfly the remaining 2 prawns by cutting them lengthwise down the back.
In a medium bowl, mix the diced prawns, butterflied prawns, bay shrimp, crab meat, lime segments, orange segments, mango, cilantro and lime juice.
Season with salt to taste and marinate in the refrigerator for 15 minutes.
Line 2 chilled margarita glasses with radicchio and endive leaves. Spoon the mixture into the glasses and garnish with corn chips and cilantro sprigs. Serve immediately
Serves 2. Per serving: 284 calories, 2 g fat, 42 g protein, 25 g carbohydrates, 4 g fiber, 247 mg sodium
Salmon with Sun-Dried Tomato Sauce
from The Cancer Lifeline Cookbook
- 1/4 cup Sun-Dried Tomato Sauce (recipe follows)
- 4 salmon fillets, 5 ounces each
Heat a large nonstick frying pan over medium-high heat.
Spoon the tomato sauce into the pan.
Place the salmon on top of the sauce, skin side down.
Cook for 5 to 7 minutes, or until brown. Turn the fish over and continue cooking for another 5 minutes, or until done
Serves 4. Per serving: 269 calories, 16 G fat, 29 g protein, 1 g carbohydrates, 0 g fiber, 129 mg sodium
Sun-Dried Tomato Sauce:
- 1 cup boiling water
- 1 cup sun-dried tomatoes
- 3 large cloves garlic
- 1/4 cup fresh basil leaves 4 teaspoons fresh parsley leaves
- 1 tablespoon chopped shallot
- 1 tablespoon fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon low-sodium soy sauce
- 2 tablespoons extra-light olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon dried red pepper flakes
In a medium bowl, pour the boiling water over the sun-dried tomatoes and garlic. Soak for 20 minutes.
Place the basil, parsley, and shallot in a food processor and blend until very finely minced.
Add the softened tomatoes and garlic and 1/2 cup of the soaking liquid. Blend thoroughly.
Add the lemon juice, vinegar, mustard, soy sauce, olive oil, salt and dried red pepper flakes. Blend until the sauce reaches a spreading consistency, adding extra soaking liquid if needed.
Makes 2 cups. Per tablespoon: 27 calories, 2 g fat, 1 g protein, 2 g carbohydrates, 0 g fiber, 126 mg sodium
Pecan Honey-Baked Apples
from The Cancer Lifeline Cookbook
- 4 large baking apples
- ¼ cup chopped pecans
- ¼ cup raisins
- ¼ to ½ cup honey
- 2 teaspoons butter or non-trans fat margarine
Preheat the oven to 375ºF.
Wash the apples and remove the cores to within ½ inch of the bottoms. Cut a strip of peel from around the top of each apple.
Fill each apple with 1 tablespoon each pecans and raisins. Drizzle 1 to 2 tablespoons of honey over the nuts and raisins, and dab ½ teaspoon of butter or on-trans fat margarine on top.
Place the apples in an 8- by 9-inch baking dish and pour ¾ cup boiling water into the dish. Bake for 40 to 60 minutes, until tender. Baste with the pan juices and serve.
Serves 4. Per serving: 257 calories, 7 g fat, 1 g protein, 53 g carbohydrates, 5 g fiber, 8 mg sodium
Polenta Pizza
from The Cancer Lifeline Cookbook
Crust:
- 1 cup polenta (coarse cornmeal)
- 1 ½ cups low-sodium, low-fat chicken stock
- 1 ½ cups water
- ½ teaspoon salt
- 2 egg whites, beaten
Topping:
- ½ cup diced onion
- ½ cup diced green bell pepper
- ½ cup diced red bell pepper
- 1 clove garlic, crushed
- 1 tablespoon olive oil
- ½ cup diced tomatoes
- 1 teaspoon dried oregano
- 1 cup grated part-skim mozzarella
For the crust, combine the polenta, stock, water, and salt in a saucepan. Bring to a boil and simmer for about 10 minutes, stirring frequently until thick.
Remove from the heat and blend in the egg whites.
Spray a 9-inch pie pan with nonstick cooking spray. Form the polenta into a thick crust in the pan. Let stand.
For the pizza, preheat the oven to 350ºF.
In a large skillet, sauté the onion, bell pepper, and garlic in the olive oil until tender. Remove from the heat and stir in the tomatoes and oregano.
Spread the vegetable mixture onto the polenta crust. Cover with the grated cheese. Bake for 45 minutes. Cut into wedges and serve.
Serves 8. Per serving: 140 calories, 5 g fat, 8 g protein, 17 g carbohydrates, 2 g fiber, 239 mg sodium
Summer Rolls with Red Chili-Peanut Dipping Sauce
from Chef Alvin Binyua, Axis Restaurant, Seattle; The Cancer Lifeline Cookbook
- 1 tablespoon peanut oil
- 2 teaspoons minced garlic
- 2 teaspoons minced fresh ginger
- 1 cup julienned carrots (matchstick size)
- 1 cup julienned zucchini (matchstick size)
- 1 cup julienned snow peas (matchstick size)
- 1 cup bean sprouts
- 1/4 cup basil leaves, thinly sliced
- 3/4 cup peanuts, chopped (optional)
- 24 sheets rice paper (bohn trang)
- Pickled ginger, for garnish
- Red Chili-Peanut Dipping Sauce (recipe follows)
Pour the oil into a hot frying pan, add the garlic and ginger, and sauté briefly. Add the carrots, zucchini, snow peas, bean sprouts, and basil, stir-frying for about 30 seconds (the vegetables should still be crunchy). Remove from the heat, add the peanuts, if desired, and set aside.
Soften each sheet of rice paper by dipping it in lukewarm water. Put about 2 tablespoons of the vegetable mixture in the middle of each sheet. Fold the sides over and roll each sheet up tightly. Serve as is with pickled ginger and red chili sauce for dipping, or steam the rolls as described in the next step.
To steam the rolls, place them in a bamboo steamer lined with parchment paper. Steam for 1 minute. Lift out carefully, as the rolls break easily. Lay on a flat surface and cover with a towel. Let sit for 1 to 2 minutes before serving with pickled ginger and red chili sauce.
Serves 12. Per serving: 128 calories, 3 g fat, 5 g protein, 21 g carbohydrates, 1 g fiber, 186 mg sodium
Red Chili-Peanut Dipping Sauce:
- 1 cup water
- 1 tablespoon fish sauce
- 1 tablespoon red chili paste with garlic
- 1/4 cup firmly packed brown sugar
- 1 tablespoon cornstarch dissolved in 1/4 cup cold water
- Juice of 1/2 lime
- 2 tablespoons peanuts, chopped
- 1 tablespoon grated carrot
- 2 teaspoons chopped fresh basil
Bring the water, fish sauce, chili paste, and brown sugar to a boil in a medium saucepan.
Add the cornstarch/water mixture and simmer gently for 3 to 4 minutes. Remove from the heat and let cool.
Stir the lime juice, peanuts, carrot and basil into the cooled mixture. Serve as a dipping sauce.
Serves 12. Per serving: 15 calories, 0 g fat, 0 g protein, 3 g carbohydrates, 0 g fiber, 79 mg sodium
Tropical Salsa
from David DeVarona, formerly of Todo Loco Restaurant, Seattle. "The Cancer Lifeline Cookbook"
- 1 mango, peeled, pitted, and diced
- 1 pint fresh strawberries, sliced
- 1/2 fresh pineapple, peeled and diced
- Juice of 1 lime
- 2 tablespoons chopped cilantro
- 1 serrano chile pepper, minced (optional)
Place all ingredients in a medium bowl and mix well. Plan to use this salsa within a day; it does not keep well.
Serves 8. Per serving: 44 calories, 0 g fat, 1 g protein, 11 g carbohydrates, 2 g fiber, 1 mg sodium
Turkey Meat Loaf
from The Cancer Lifeline Cookbook
- 8 ounces ground turkey breast
- 8 ounces ground turkey (or substitute a 10-ounce package of tofu)
- 1 medium onion, chopped
- 2 cloves garlic, diced
- 1 medium carrot, peeled and coarsely grated
- ½ cup rolled oats, quick cooking or regular
- 2 eggs
- 1 can (7.5 ounces) low-sodium stewed tomatoes
- 1/8 teaspoon freshly ground black pepper (optional)
Preheat the oven to 350ºF.
Mix the turkey (and tofu, if using) in a large bowl with the onion, garlic, carrot, oats and eggs.
Chop the tomatoes or purée them coarsely in a blender. Season with the pepper, if desired, and combine with the turkey mixture.
Shape into a loaf and place in a 9- by 5-inch loaf pan.
Cover the loaf with foil and bake for 60 minutes. Uncover and brown for about 15 minutes. Make sure the meat is well done.
Let stand 10 minutes before serving. Cut into slices and serve.
Serves 6. Per serving: 219 calories, 9 g fat, 19 g protein, 15 g carbohydrates, 3 g fiber, 125 mg sodium