Thomas Jefferson University Hospital
 

 


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Thomas Jefferson University Hospital's
CancerCARE Recipes

Healthy eating and fine dining aren't mutually exclusive. Try these dishes- they're healthy, delicious, easy to prepare and perfect for summertime dining. Bon appetit!

Barbeque Chicken | Black Bean Hummis | Confetti Slaw

BARBEQUE CHICKEN
Serves 4

Ingredients:

  • 3 pounds chicken pieces with skin and fat removed
    Marinade:
  • 2 garlic cloves, peeled and finely chopped
  • ½ inch slice ginger, peeled and minced
  • 3 scallions, white and green parts, chopped
  • 2 tablespoons hoisin sauce
  • 2 tablespoons catsup
  • 2 tablespoons reduced-sodium soy sauce
  • 3 tablespoons rice wine vinegar

Preparation:

  1. Mix all ingredients for marinade together and pour over chicken. Marinate overnight in refrigerator in glass baking pan. Turn chicken over once.
  2. Preheat oven to 450 degrees. Bake for 20 minutes, basting as necessary. Turn oven down to 350 degrees, turn chicken, baste well. Cook another 20 minutes, basting as  necessary.

Nutritional Information Per Serving:

  • Calories - 360
  • Fat -13 grams
  • Saturated Fat - 4 grams
  • Carbohydrate - 7 grams
  • Dietary Fiber - 0 grams
  • Sodium - 600 milligrams

This dish is excellent hot, but even better cold for picnics.

To decrease the fat content further, use only chicken breasts. This recipe was analyzed using breasts, thighs and legs. The dark meat of poultry is higher in fat than white meat.

BLACK BEAN HUMMUS
Yield: 4 cups

Ingredients:

  • 1/3 cup fresh lime juice
  • 3 large cloves garlic, minced
  • ¼ cup smooth peanut butter
  • 4 cups cooked or canned black beans
  • ½ to ¾ cup water
  • 2 fresh jalapeno peppers, seeded and chopped
  • ½ cup fresh cilantro, chopped
  • Salt to taste

Preparation:

  1. Put lime juice, peanut butter and garlic in food processor and process to a smooth paste.
  2. Add the black beans and process until the mix is very smooth, thinning it to a spreadable consistency with the water.
  3. Add cilantro and jalapeno peppers and mix, just to incorporate.
  4. Serve with whole wheat pita bread wedges.

Nutritional Information Per 2-Tablespoons Serving:

  • Calories - 40
  • Fat -1 gram
  • Saturated Fat - 0 grams
  • Carbohydrate - 6 grams
  • Dietary Fiber - 1 gram
  • Sodium - 10 milligrams

CONFETTI SLAW
Serves 4 

Ingredients:

  • 1/3 head red cabbage, shredded (about ¾ pound)
  • 2 medium carrots, cut in thin strips or shredded
  • 1 large green pepper, cut in thin strips
  • 1 tablespoon lemon juice
  • 2 tablespoons reduced-sodium soy sauce
  • 3 tablespoons rice wine vinegar
  • ½ tablespoon sesame oil

Preparation:

  1. Toss together and refrigerate.
  2. Before serving, top with 1 teaspoon of sesame seeds (optional).

Nutritional Information Per Serving:

  • Calories - 73
  • Fat - 2 grams
  • Saturated Fat - 0 grams
  • Carbohydrate -13 grams
  • Dietary Fiber - 3 grams
  • Sodium - 330 milligrams