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Ham and Cheese Pinwheels

Ingredients

  • ½ cup light whipped cream cheese
  • 4 (8-inch) whole-wheat flour tortillas
  • 1 large carrot, shredded (about 1 cup)
  • ½ cup pre-shredded reduced-fat cheddar cheese
  • 6 ounces thinly sliced reduced-sodium deli ham
  • Honey mustard, barbecue sauce, or hummus for dipping

Instructions

Spread cream cheese evenly over each tortilla and layer each with carrots, cheese and ham. Roll up tightly and slice into inch rounds.

Serve with your choice of dipping sauces.

Yields 16 servings.

Nutrition Facts

Serving 1 pinwheel

  • Calories 96.8
  • Total Fat: 4.8 grams
    • Saturated Fat: 2.2 grams
    • Trans Fat: 0.0 grams
  • Carbohydrates: 8.7 grams
    • Fiber: 0.5 grams
    • Sugar: 1.1 grams
  • Protein: 4.7 grams
  • Cholesterol: 15.1 milligrams
  • Fiber: 0.5 grams
  • Sodium: 260.0 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Cucumber-Yogurt Dip

Ingredients

  • 2 large cucumbers
  • 2 cups plain yogurt, low-fat
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh dill
  • 1 garlic clove, chopped
  • 1 cup cherry tomatoes
  • 1 cup broccoli florets
  • 1 cup baby carrots

Instructions

Peel, seed, and grate one cucumber. Slice other cucumber and set aside.

Mix grated cucumber, yogurt, lemon juice, dill, and garlic in serving bowl. Chill for 1 hour.

Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with dip.

Yields 8 servings.

Nutrition Facts

Serving ⅛ cup portions

  • Calories: 68.82
  • Total Fat: 0.32 grams
    • Saturated Fat: 0.08 grams
    • Trans Fat: 0.88 grams
  • Carbohydrates: 13.2 grams
    • Fiber: 2.0 grams
    • Sugar: 7.36 grams
  • Protein: 4.24 grams
  • Cholesterol: 0.88 milligrams
  • Fiber: 2.0 grams
  • Sodium: 77.04 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Pomegranate- Rosemary Pork Tenderloin

Ingredients

  • 1 pound pork tenderloin
  • 1-1 ½ cups of pomegranate juice
  • 4-8 cloves of garlic
  • 2 tablespoons of honey
  • 1 tablespoon balsamic vinegar
  • 3 sprigs rosemary

Dry Rub

  • ½ teaspoon ground allspice
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cumin
  • ½ teaspoon ground black pepper
  • ½ teaspoon ground nutmeg
  • ½ teaspoon salt

Mix all ingredients in a small bowl.

Instructions

Preheat oven to 375°F.

Clean pork tenderloin to remove fat and silver skin; rub with dry seasoning mix and set aside.

In small sauce pan, mix juice, garlic, honey, vinegar, and rosemary. Bring to boil. Reduce heat. Simmer approx. 30 minutes or until thickened (sauce should coat the back of spoon).

In hot skillet, sear the pork on all sides until golden crust develops. Remove from skillet to sheet pan. Roast in oven until internal temperature reaches 145°F (residual heat will continue the cooking process). Allow pork to rest approx. 5 minutes before slicing.

Top sliced pork with glaze and serve immediately.

Yields 4 (6 ounce) Fillets.

Nutrition Facts

Serving Size: 1 (4-ounce) Fillet

  • Calories: 142.9
  • Total Fat: 2.35 grams
    • Saturated Fat: 0.94 grams
    • Trans Fat: 0.0 grams
  • Cholesterol: 41.61 milligrams
  • Sodium: 38.79 milligrams
  • Carbohydrates: 13.07 grams
    • Fiber: 0.13 grams
    • Sugar: 11.46 grams
  • Protein: 16.82 grams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Easy Breakfast Burrito for One

Ingredients

  • 1 (8 inch) whole wheat tortilla
  • 1 egg
  • ¼ cup diced potatoes
  • 1 ounce low-fat cheddar cheese
  • 2 tablespoons salsa

Directions

Dice potato and cook over low heat.When potatoes are fork tender add to bowl of beaten eggs.

Cook potato and egg mixture over medium low heat, stirring so as not to burn.

Heat flour tortilla. Spoon 2 tablespoons of salsa onto tortilla along with 1 ounce of low-fat cheddar cheese. Add in potato and egg mixture.

Wrap and serve.

Nutrition Facts

Serving 1 burrito

  • Calories: 109.4
  • Total Fat: 5.53 grams
    • Saturated Fat: 2.66 grams
    • Trans Fat: 0.0 grams
  • Carbohydrates: 9.29 grams
    • Fiber: 0.67 grams
    • Sugar: 0.17 grams
  • Protein: 5.46 grams
  • Cholesterol: 66.43 milligrams
  • Fiber: 0.67 grams
  • Sodium: 132.8 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Lemon Thyme and Crusted Halibut with Orange and Tarragon Emulsion

Ingredients

Halibut

  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 6 ounce halibut, fillets
  • 2 tablespoons fresh basil, chopped
  • 1 tablespoon chopped fresh lemon thyme
  • 2 tablespoons olive oil
  • 1 teaspoon chopped garlic
  • 4 tablespoons fresh sourdough breadcrumbs
  • salt and pepper, to taste
  • 2 teaspoons Dijon mustard

Emulsion

  • 2 tablespoon butter
  • 1 sprig tarragon
  • 1 teaspoon chopped ginger
  • 1 tablespoon white wine
  • 2 cups orange juice
  • 1 teaspoon chopped fresh tarragon
  • salt and pepper, to taste

Instructions

Halibut

Preheat oven to 350°F.

Heat olive oil and butter in medium skillet.

Sear both sides of halibut fillets until caramelized. Cool and set aside.

Put chopped basil, lemon thyme, olive oil, salt, pepper, garlic, and breadcrumbs in food processor. Pulse until emulsified.

Brush one side of halibut with Dijon mustard. Press herb mixture onto mustard to form crust. Repeat for other pieces of fish.

Bake fish for 6 to 10 minutes or until cooked through.

Emulsion

In same sauté pan cook tarragon sprig and ginger in 1 Tbsp of butter over medium heat until soft. Pour in white wine and reduce.

Add orange juice and reduce by two thirds. Remove from heat and strain sauce. Add chopped tarragon. Whisk in remaining butter.

Season with salt and pepper, to taste.

Yields 2 servings.

Nutrition Facts

Serving 1 (6-ounce) fillet

  • Calories: 194.6
  • Total Fat: 12.0 grams
    • Saturated Fat: 3.15 grams
    • Trans Fat: 0.15 grams
  • Carbohydrates: 2.6 grams
    • Fiber: 0.2 grams
    • Sugar: 0.2 grams
  • Protein: 18.3 grams
  • Cholesterol: 35.15 milligrams
  • Fiber: 0.2 grams
  • Sodium: 108.7 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Fruit and Yogurt Parfait

Ingredients

  • 1 ¼ cup plain 1% yogurt
  • ½ cup of strawberries
  • 1 tablespoon honey

Directions

Place cut up strawberries in medium bowl. Drizzle with 1 tablespoon honey and toss to coat.

Put 1 ¼ cup plain yogurt in a small bowl and garnish with sweetened strawberries.

Nutrition Facts

Serving 1 ¼

  • Calories: 123.7
  • Total Fat: 1.9 grams
    • Saturated Fat: 1.2 grams
    • Trans Fat: 0.0 grams
  • Carbohydrates: 21.55 grams
    • Fiber: 0.0 grams
    • Sugar: 21.55 grams
  • Protein: 4.85 grams
  • Cholesterol: 7.65 grams
  • Fiber: 0.0 grams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Brown Wild Rice Pilaf

Ingredients

  • ½ cup wild rice
  • 2 cups brown rice (brown jasmine rice is great)
  • 4 ½ cups vegetable or chicken broth
  • 3-5 leaves fresh sage, finely chopped
  • ⅓-½ cup chopped fresh parsley
  • salt and pepper, to taste
  • 2 tablespoon olive oil
  • 1 onion, chopped (or onion and one shallot)
  • 3 stalks celery, sliced
  • 5 mushrooms, sliced
  • 1 clove minced garlic (optional)

Instructions

Boil wild rice in two cups water about 50 minutes until tender.

Meanwhile, place brown rice and 4 cups broth in separate pot and bring to boil, then reduce to low heat, cover, and cook for 50 minutes or until done.

Pour olive oil into sauté pan.

When pan is hot, add onion, celery, and mushrooms, and cook for about 5 minutes. Add parsley and sage, garlic if using, and sprinkling of salt and pepper, then continue cooking until vegetables are soft.

Mix both rices and vegetable mixture, add more vegetable broth if it is too dry, reheat if necessary, and serve.

Yields 12 servings.

Nutrition Facts

Serving ½ cup

  • Calories 181.0
  • Total Fat: 3.8 grams
    • Saturated Fat: 0.67 grams
    • Trans Fat: 0.0 grams
  • Carbohydrates: 31.9 grams
    • Fiber: 1.93 grams
    • Sugar: 1.4 grams
  • Protein: 5.59 grams
  • Cholesterol: 0 milligrams
  • Fiber: 1.93 grams
  • Sodium: 63.4 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Melon Berry Salad

Ingredients

  • 1 cantaloupe
  • ¼ watermelon
  • 1 honeydew melon
  • 2 cups strawberries, halved
  • 2 cups blueberries

Dressing

  • ½ cup plain yogurt
  • ½ cup honey
  • ¼ cup orange juice
  • ⅔ cup chopped pecans

Instructions

Using a melon baller, scoop flesh from all melons. Combine melon and berries in large bowl.

In separate bowl, mix dressing and pour over fruit. Refrigerate for at least one hour.

Yields 8 servings of salad and 20 servings of dressing.

Nutrition Facts

Serving ⅛ of yield

  • Calories 126.0
  • Total Fat 3.75 grams
    • Saturated Fat 0.4 grams
    • Trans Fat 0.0 grams
  • Carbohydrates 23.65 grams
    • Fiber 2.35 grams
    • Sugar 19.95 grams
  • Protein 2.2 grams
  • Cholesterol 0.45 milligrams
  • Fiber 2.35 grams
  • Sodium 23.35 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Kale With Herbed Tahini Dressing

Ingredients

  • 10 cups curly kale, rinsed, drained, shredded
  • 1 cup carrots, shredded
  • 1 cup red cabbage, shredded
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 cup water
  • 1 ½ cups fresh cilantro, de-stemmed
  • 1 cup fresh Italian parsley, de-stemmed
  • ¼ cup lime juice, freshly squeezed
  • 1 tablespoon lime zest
  • 6 pitted dates
  • 3 tablespoons Tahini
  • 3 tablespoons hempseeds
  • 2 tablespoons tamari
  • 1 large clove garlic, peeled and crushed
  • ½ teaspoon cayenne

Instructions

In large salad bowl, combine kale, carrots, and red cabbage.

In blender, combine cannellini beans, water, cilantro, Italian parsley, lime juice, lime zest, dates, tahini, hempseeds, tamari, garlic, and cayenne. Blend on high speed for 1 minute or until creamy and smooth.

Pour dressing over salad, toss to evenly distribute, and serve immediately.

Variation: Substitute 1 cups other fresh herbs like dill or basil for the cilantro.

Yields 12 servings.

Nutrition Facts

Serving 1 cup

  • Calories 270
  • Total Fat: 8.0 grams
    • Saturated Fat: 1.0 grams
    • Trans Fat: 0.0 grams
  • Carbohydrates: 43 grams
    • Fiber: 5.0 grams
    • Sugar: 8.0 grams
  • Protein: 13.0 grams
  • Cholesterol: 0 milligrams
  • Fiber: 5.0 grams
  • Sodium: 252 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Chocolate Mousse

Chocolate Mousse

Ingredients

  • 11 ounces semi-sweet chocolate*
  • 3 ounces melted butter, unsalted
  • 4 eggs, separated
  • 1 cup whipping cream

* Use a good-quality chocolate.

Directions

In medium-size saucepan, melt chocolate and butter together.

To melted chocolate, immediately beat in egg yolks; remove from heat and let cool.

In large bowl, beat egg whites until stiff peaks form.

In another bowl, beat whipping cream until stiff peaks form; fold into egg whites. Fold egg white mixture into cooled chocolate mixture. Let cool before using.

Yields 8 servings.

Nutrition Facts

Serving ⅛ of yield

  • Calories 131.0
  • Total Fat: 11.0 grams
    • Saturated Fat: 6.53 grams
    • Trans Fat: 0.17 grams
  • Carbohydrates: 8.56 grams
    • Fiber: 0.77 grams
    • Sugar: 7.10 grams
  • Protein: 1.7 grams
  • Cholesterol: 48.5 milligrams
  • Sodium: 15.1 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions. Learn more about our services.