Want to enjoy delicious food that also fights cancer? Here are recipes from Mercy Health dietitian Diana Weathers and Susan Brown, executive director, oncology service line, in our Cincinnati region.
Mediterranean Quinoa Salad
Quinoa- ½ cup uncooked
Water- 1 cup
Kalamata olives- 10 olives, sliced
English Cucumber- 2 cups, chopped
Cherry Tomatoes or Grape Tomatoes- 1 cup, quartered or halved Crumbled feta- 1/3 cup
Chickpeas- 1 reduced sodium can (15 oz.) Olive Oil- 1 tbsp.
Whole Lemon- ½ to ¾ squeezed
Fresh parsley- 1 tbsp. chopped (optional) Salt/pepper to taste
Add uncooked quinoa to sauce pan with water. Bring to a boil then cover and simmer for 15 minutes. Remove from heat and cool for 15 minutes.
Combine olives, cucumber, cherry tomatoes, crumbled feta, and chickpeas in a large bowl. Add in the cooked quinoa that has cooled.
Toss with 1 tbsp. of olive oil and juice from lemon, and 1 tbsp. fresh parsley chopped. Salt/pepper to taste and toss to combine.
Servings- 5, Serving Size- 1 ½ cup
Calories: 234 calories
Fat: 9.1 grams
Carbohydrate: 30.6 grams
Protein: 9.7 grams
Fiber: 6.2 grams
Spring Berry Power Salad
Baby kale (pre-packaged) - 4 cups
Baby spinach (pre-packaged) - 4 cups
Fresh raspberries- ¼ cup
Fresh blackberries- ¼ cup
Fresh blueberries- ¼ cup
Sliced almonds- ¼ cup
Spicy Olive Blood Orange Olive Oil- ¼ cup Spicy Olive Cranberry Pear White Balsamic Vinegar- ¼ cup Dijon Mustard- 1 tsp.
Salt/Pepper to taste
Add washed baby kale and spinach to a large bowl. Toss in raspberries, blueberries, and blackberries along with sliced almonds.
Serve sliced poached chicken breast on top of salad (see recipe) Directions (Vinaigrette):
Add olive oil and white balsamic to mason jar. Add in 1 tsp. Dijon mustard and pinch of salt and pepper. Close mason jar and shake until combined. Pour over salad and toss.
Salad- Servings- 4, serving size 2 cups
Calories- 105 calories
Fat- 4 grams
Carbohydrate- 14 grams
Protein- 5.5 grams
Fiber- 4 grams
Vinaigrette Dressing- Servings- 8, serving size- 1 tbsp.
Carbohydrate- 1 gram
Fat- 7.5 grams
Lemon Poached Chicken
Chicken Breast- 4, 4oz boneless, skinless chicken breast Thyme Sprigs- ~12 sprigs
Lemon- 8 slices
Salt/pepper to taste
Chicken broth/water- enough to cover the chicken
Place chicken breast in bottom of a deep pot. Sprinkle a pinch of salt and pepper on each chicken breast. Lay 3 thyme sprigs on each chicken breast. Lay 2 lemon slices on top of thyme on each chicken breast. Pour either chicken broth or cold water in pot until the chicken breast is completely covered. Bring to a boil and then reduce to gentle simmer for 15 minutes. Remove chicken breast from poaching liquid after 15 minutes and let it rest for at least 5-10 minutes. Slice chicken breast and serve with spring berry power salad.
Calories- 180 calories
Fat- 8 grams
Carbohydrate- 0 grams
Protein- 28 grams