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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.

Cheesy Spinach Bites

Ingredients

  • 2 (10-ounce) packages frozen chopped spinach, thawed
  • 2 cups herb-seasoned stuffing mix (like Pepperidge Farm made with white and whole wheat bread)
  • ½ cup grated parmesan cheese
  • ½ cup shredded reduced-fat cheddar cheese
  • 5 large eggs, beaten
  • ¼ cup ground flaxseed
  • ¼ cup extra virgin olive oil
  • ¼ cup butter, melted
  • ½ teaspoon onion powder
  • ¼ to ½ teaspoon dried thyme
  • pinch of black pepper

Instructions

Preheat oven to 350ºF. Spray two, large rimmed baking sheets with nonstick cooking spray and set aside.

Drain spinach thoroughly by pressing in colander and using paper towels to remove excess moisture.

Crush enough herb stuffing to make 2 cups of crumbs. In large bowl, combine crumbs with spinach, stuffing mix, Parmesan cheese, Cheddar cheese, eggs, flaxseed, oil, butter, onion powder, thyme, and pepper and mix very well.

Roll mixture into 48 balls (about 1 to 1 -inches in diameter) and place on the prepared sheets. Bake until golden brown on bottom, about 10 minutes.

Yields 16 servings.

Nutrition Facts

Serving 2 bites

  • Calories: 119.85
  • Total Fat: 6.0 grams
    • Saturated Fat: 2.1 grams
    • Trans Fat: 0.1 grams
  • Carbohydrates: 12.15 grams
    • Fiber: 1.35 grams
    • Sugar: 1.4 grams
  • Protein: 4.6 grams
  • Cholesterol: 36.75 milligrams
  • Fiber: 1.35 grams
  • Sodium: 298.75 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.

Grilled Chicken Salad

Ingredients

  • 1 ½ cups 2% reduced-fat, plain Greek-style yogurt (such as Fage)
  • 1 tablespoon canola oil
  • 1 tablespoon ginger, peeled and grated
  • 3 garlic cloves, minced
  • ¾ teaspoon salt, divided
  • ½ teaspoon ground red pepper
  • 4 bone-in chicken breast halves, skinned
  • Cooking spray
  • 1 cup seedless green grapes
  • ½ cup chopped red onion
  • ½ cup mango chutney
  • ⅓ cup celery, finely chopped
  • ⅓ cup canola mayonnaise (such as Spectrum organic)
  • 3 tablespoons fresh lemon juice

Instructions

Combine first four ingredients, stirring to combine.

Stir in teaspoon of salt and pepper.

Place yogurt mixture in heavy-duty zip-top plastic bag. Add chicken to bag and seal. Marinate in refrigerator for 2 hours, turning occasionally.

Prepare grill to medium-high heat.

Remove chicken from bag; discard marinade. Place chicken, breast side down, on grill rack coated with cooking spray; grill 10 minutes or until browned.

Turn chicken over; grill 20 minutes or until thermometer inserted in meaty part of breast registers 160°F. Remove chicken from grill; let stand 10 minutes.

Remove meat from bones; discard bones. Coarsely chop chicken and place in medium bowl.

Sprinkle chicken with remaining teaspoon of salt.

Add grapes and remaining ingredients to chicken mixture; toss gently to combine. Chill 30 minutes.

Yields 8 servings.

Nutrition Facts

Serving ⅛ of yield

  • Calories 109.1
  • Total Fat: 5.6 grams
    • Saturated Fat: 1.0 grams
    • Trans Fat: 0.0 grams
  • Carbohydrates: 5.1 grams
    • Fiber: 0.4 grams
    • Sugar: 4.2 grams
  • Protein: 9.55 grams
  • Cholesterol: 22.35 milligrams
  • Fiber: 0.4 grams
  • Sodium: 173.35 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.

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.

Mini Cheesecake Bite

Ingredients

  • 1 (9.5 ounces) package Pepperidge Farm Mini Puff Pastry Shells
  • ½ (8 ounces) package fat free cream cheese, softened
  • 2 tablespoons confectioners’ sugar
  • ¼ teaspoon vanilla extract
  • thinly sliced fresh fruit, prepared pie filling and/or melted chocolate

Directions

Bake, cool and remove “tops” of shells according to package directions.

Stir cream cheese and sugar in small bowl with whisk until it’s smooth. Fold whipped topping and vanilla extract into cream cheese mixture. Spoon about 2 tablespoons of cream cheese mixture into each shell top with fruit.

Refrigerate for 1 hour before serving.

Yields 24 bites.

Nutrition Facts

Servings: 1 bite

  • Calories: 195
  • Fat: 14.1 grams
    • Saturated Fat: 3.08 grams
    • Trans Fat: 0.0 grams
  • Cholesterol: 8.18 grams
  • Sodium: 99.3 milligrams
  • Carbohydrates: 14.6 grams
    • Fiber: 0.45 grams
    • Sugar: 0.98 grams
  • Protein: 2.63 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.

Oatmeal Applesauce Cookies

Ingredients

  • Nonstick cooking spray
  • 1 ½ cups rolled oats
  • 1 cup unbleached all-purpose flour
  • ½ teaspoon ground allspice
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 6 tablespoons margarine
  • 1/3 cup Splenda
  • 1/3 cup light brown sugar
  • 1 egg white
  • ½ cup unsweetened applesauce
  • ½ cup seedless raisins, chopped

Instructions

Preheat the oven to 375°F. Spray a large baking sheet with nonstick cooking spray. In a large bowl, combine the oats, flour, allspice, baking soda, and salt, and set this aside. In another bowl, beat the margarine, Splenda, and brown sugar until creamy. Reduce the speed to low and add egg white, mixing until combined. Alternately, add the flour mixture and the applesauce until just combined. Fold in the raisins. Drop by level tablespoonfuls onto the prepared baking sheet. Bake for 15-17 minutes until the edges are lightly browned. Cool and serve.

Makes 36 cookies

Nutritional Information:

  • Calories: 60
  • Fat: 2 grams
    • Saturated Fat: 0 grams
    • Monounsaturated Fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 45 grams
  • Carbohydrate: 10 grams
  • Fiber: 1 gram
  • Protein: 1 gram

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control.  The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity.  To learn more about our services, please call 501-603-1497.

Chocolate Brownies with a Coffee Kick

Ingredients

  • ¾ cup wheat flour, whole-grain
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 2 teaspoons instant coffee, powdered
  • 5 tablespoons Cocoa, unsweetened
  • 1 cup Splenda
  • ½ cup fat-free cream cheese, softened
  • 2 large eggs divided into yolks and whites
  • 1 teaspoon vanilla extract

Instructions

Preheat oven to 350°F. Place foil in bottom of 9×9 baking pan and coat it with cooking spray. Sift flour, baking powder, salt and cocoa together in a medium bowl. Cream Splenda and cream cheese together in a large bowl until light and fluffy. Add egg yolks, one at a time, beating until fully combined; mix in vanilla. Slowly blend flour mixture with cream cheese mixture. Whip egg whites until soft peaks begin to form; fold egg whites into brownie batter, and then spread batter evenly in prepared pan. Place pan in oven and bake until center sets about 25-30 minutes. Cool completely and cut into 12 pieces.

Makes 12 servings

Nutritional Information

  • Calories: 133
  • Total Fat: 1.3 grams
    • Saturated fat: 0 grams
  • Cholesterol: 36 milligrams
  • Sodium: 160 milligrams
  • Total Carbohydrate: 26.3 grams
  • Dietary: 1.6 grams
  • Protein: 3.8 grams

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control. The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity. To learn more about our services, please call 501-603-1497.

Apple Crunch

Ingredients

  • 4 medium (about 1 ¼ pounds) baking apples, peeled and thinly sliced
  • ½ cup uncooked quick-cooking oatmeal
  • ¼ cup Splenda brown sugar mix
  • 2 teaspoons ground cinnamon
  • ¼ cup apple juice

Instructions

Preheat oven to 350°F. Spray 1-quart (9×9 inch) backing dish with cooking spray. Spread apple slices evenly over bottom of baking dish; set aside. In a small bowl, blend together with a fork oatmeal, brown sugar and cinnamon until well mixed. Spread evenly over apples. Sprinkle apple juice over top. Cover and bake for 20-30 minutes, or until apples are just starting to soften. Uncover and bake for 15 to 20 minutes more, or until apples are soft.

Makes 4 servings

Nutritional Information

  • Calories: 166
  • Total Fat: 1 gram
    • Saturated Fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 3 milligrams
  • Total Carbohydrates: 37.2 grams
  • Dietary Fiber: 4.5 grams
  • Protein: 2 grams

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control. The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity. To learn more about our services, please call 501-603-1497.

Frozen Fruit Pops

Ingredients

  • 1 can (8 ounces) crushed pineapple
  • 1 cup (8 ounces) low-fat fruit yogurt
  • 1 can (6 ounces) orange juice concentrate, thawed

Instructions

Mix the ingredients in a medium size bowl. Divide into 4 paper cups. Freeze until slushy – about 60 minutes. Insert a wooden stick half way through the center of each fruit pop. Freeze until hard or at least 4 hours. Peel away the paper cup before you eat the fruit pop.

Makes 4 pops, Serving size 1 fruit pop

Nutritional Information

  • Calories: 80
  • Total Fat: 0 grams
    • Saturated Fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 25 milligrams
  • Total Carbohydrate: 18 grams
  • Dietary Fiber: <1 gram
  • Sugars: 14 grams
  • Protein: 2 grams

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control. The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity. To learn more about our services, please call 501-603-1497.