Caregiving > Nutrition & Diet > Recipes

The following recipes, courtesy of The National Cancer Institute and the American Cancer Society, are high in nutritional value, easy to make, good tasting, and usable for the caregiver as well as for the patient. It is important to remember that any special diet and/or product to improve nutrition should be used only on the recommendation of your physician or a licensed dietitian.

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Apricot Smoothie

1/4 cup plain or vanilla yogurt
½ cup whole milk
½ cup canned apricots (heavy syrup)
1 tablespoon honey
Blend ingredients to desired consistency and chill well before serving.

Yield: 1 serving. 280 calories (plain nonfat yogurt), 8 grams of protein.

Banana Milkshake

1 whole ripe banana, sliced
Vanilla extract (few drops)
1 cup milk

Place all ingredients in a blender. Blend at high speed until smooth.

Yield: 1 (2-cup) serving. If made with whole milk, 255 calories, 9 grams of protein; if made with 2% milk, 226 calories, 9 grams of protein; if made with skim milk, 190 calories, 9 grams of protein.

Chocolate Cocoa Drink

1-1/4 cups vanilla ice cream
½ cup whole milk
1 package hot chocolate mix
2 teaspoons sugar

Place all ingredients in a blender. Cover and blend on high speed until well blended. Chill before serving. Unused drinks may be stored in the refrigerator or freezer.

Yield: 1 serving. 600 calories, 24 grams of protein. Add 1 to 2 tablespoons of powdered milk to increase protein content.

Fortified Milk

1 quart whole milk
1 cup nonfat instant dry milk

Pour liquid milk into a deep bowl. Add dry milk and beat slowly until dry milk is dissolved (usually less than 5 minutes). Refrigerate and serve cold. Use when making macaroni and cheese, puddings and custards, mashed potatoes, cream sauces for vegetables, cocoa, French toast or pancake batter, soup.

Yield: 1 quart; serving size, 1 cup. 211 calories per serving, 14 grams of protein.

Note: If fortified milk tastes too strong, start with ½ cup of dry milk powder and gradually work up to 1 cup.

Fruit Shake

2 cups juice (apple, apricot, grape, peach), chilled
½ cup whole milk
½ teaspoon vanilla
Crushed ice from about 4 cubes
½ cup vanilla ice cream

Place all ingredients in a 1-quart plastic container with lid. Shake vigorously and serve.

Yield: 2 servings. 260 calories per serving, 5 grams of protein (calculated with apple juice).

Hawaiian Float

2 tablespoons orange-pineapple juice concentrate, undiluted
1/4 package vanilla Instant Breakfast (about 1 tablespoon)
1/4 cup ice water
½ cup evaporated whole milk
1/4 cup lime sherbet

Place all ingredients in a blender and blend well.

Yield: 1 serving. 315 calories, 12 grams of protein. To increase calories and protein, add 1 or 2 tablespoons of powdered milk, replace the evaporated milk with a high-calorie milk product, such as cream or half-and-half or replace the ice water with milk.

High-Protein Milkshake

1 cup fortified milk
2 tablespoons butterscotch, chocolate or other fruit syrup or sauce
½ cup ice cream
½ teaspoon vanilla extract

Place all ingredients in a blender. Blend at low speed for 10 seconds.

Yield: 1 (1-1/2 cup) serving. 425 calories, 17 grams of protein.

Fruit and Cream

1 cup whole milk
1 cup vanilla ice cream or frozen yogurt
1 cup canned fruit (heavy syrup), including juice
Almond or vanilla extract to taste
Blend ingredients and chill well before serving.

Yield: 2 (1-1/2) cup servings. If made with ice cream, 302 calories per serving, 7 grams of protein; if made with frozen yogurt, 268 calories serving, 9 grams of protein.

No-Bake Granola Balls

½ cup creamy peanut butter
½ cup honey
½ cup granola
½ cup crispy rice cereal
½ cup raisins
½ cup crushed graham crackers

Heat peanut butter and honey in a pan over low heat until creamy. Remove from heat and pour into a bowl to cool. Add granola, cereal, raisins, and graham cracker crumbs to the peanut butter mix, and stir together. Roll into balls and place on wax paper. Refrigerate at least 1 hour before eating.

Yield: 12 servings. 152 calories per serving, 3 grams.


Peanut Butter Snack Spread

1 tablespoon nonfat instant dry milk
1 tablespoon honey
1 teaspoon water
5 tablespoons smooth peanut butter
1 teaspoon vanilla extract

Combine dry milk, water and vanilla, stirring to moisten. Add honey and peanut butter, stirring slowly until liquid blends with peanut butter.

Spread on crackers or form into balls, chilled, and eaten as candy.

Yield: 6 tablespoons; serving size, 3 tablespoons. 279 calories per serving, 11 grams of protein.




Cheesy Hamburger Casserole

1 cup macaroni, uncooked
½ pound ground beef
½ small onion, chopped
3/4 cup tomato sauce or chopped tomatoes
½ (10-ounce) can cheddar cheese soup

Cook macaroni until slightly tender. Drain and set aside. Brown ground beef and onions in a small skillet. Add tomatoes and simmer 10 minutes. Oil a 1-quart casserole, and spoon in 1/3 of meat mixture. Add cooked macaroni, then the remainder of meat mixture. Spread cheese soup over all. Cover the casserole tightly and bake at 400 degrees until bubbly. May be frozen before baking.

Yield: 4 servings. 215 calories per serving, 16 grams of protein.

Macaroni and Cheese

1 cup milk
1 tablespoon flour
1 to 2 tablespoons margarine
1 teaspoon minced onion
Salt and pepper to taste
1 teaspoon dry mustard (optional)
2 cups elbow macaroni, cooked and drained
1 cup shredded cheddar cheese

Measure milk into the pan and blend in flour until no lumps remain. Add margarine, onion, and other seasonings, and cook until sauce thickens. Stir in macaroni and cheese. Bake uncovered in a greased 1-quart casserole at 400 degrees for 15 minutes or until slightly browned and bubbly. May be frozen before baking.

Yield: 4 servings. 275 calories per serving, 11 grams of protein.

Tuna-Broccoli Casserole

2 (10-ounce) packages frozen broccoli, whole or chopped
2 (7-ounce) cans water-packed tuna, broken into small pieces
1 (10-ounce) can cream of mushroom soup, diluted with ½ cup milk
1 cup grated cheddar or American cheese
½ cup plain bread crumbs
2 tablespoons melted margarine

Cook broccoli according to package directions, drain, and place in a shallow 2-quart casserole. Add tuna and cover with diluted mushroom soup. Sprinkle with cheese. Add bread crumbs to melted butter and sprinkle over casserole. Bake at 350 degrees for 20 minutes.

Yield: 5 servings. 290 calories per serving, 25 grams of protein.




Apple Brown Betty

4 cups thinly sliced apples or 1 (16-ounce) can pie apples, drained
2 cups bread cubes or torn bread pieces
½ cup brown sugar, firmly packed
1/8 teaspoon ground cinnamon
2 tablespoons margarine
1/4 cup hot water

Grease a 1-quart baking dish. Arrange half of apples on bottom of dish. Follow with half of bread, then half of sugar. Repeat layers. Sprinkle cinnamon over top, cut margarine in pieces and lay them on top, finish by pouring hot water over all. Cover and bake at 350 degrees for 30 minutes, uncover, and bake 10 minutes longer. Serve warm or chilled.

Yield: 4 servings. 291 calories per serving, 1 gram of protein. Protein may be increased to 4 grams by spooning 1 cup ricotta cheese over first layer of apples, bread and sugar.

Note: May be used for patients on a “Soft” diet.

Apple Raisin Cake

1-3/4 cup coarsely chopped apples, or canned pie apples, drained and chopped
3/4 cup brown sugar, firmly packed
½ cup oil
1 egg, beaten
½ teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
1-1/2 cups flour
1 teaspoon cinnamon
½ teaspoon nutmeg
½ cup raisins, soaked in warm water until plump, then drained
½ cup chopped nuts

Measure apples and brown sugar into a bowl. Add oil and eggs. Add dry ingredients and mix well. This dough will be stiff.

Add raisins and nuts. Stir to blend. Spread in an 8-inch square pan. Bake at 350 degrees for 40 minutes or until top springs back when touched. May be frozen.

Yield: 16 servings. 200 calories per serving, 3 grams of protein.

Banana-Nut Bread

2 eggs
3 medium well-ripened bananas, cut into chunks
1/4 cup milk
1/4 cup oil
1 teaspoon vanilla extract
2 cups all-purpose flour
3/4 cup sugar
1 tablespoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1/4 teaspoon nutmeg
½ to 1 cup chopped walnuts or pecans, or wheat germ

Blend eggs, bananas, milk, oil, and vanilla at medium speed until smooth, about 15 seconds. Measure rest of ingredients into a bowl and stir to mix. Make a well in the center of the dry ingredients and pour in banana mixture. Mix just enough to moisten. Add nuts. Spread batter into a well-greased 9- x 5- x 3-inch loaf pan or three small 5- x 3- x 2-inch pans. Bake bread at 350 degrees, about 1 hour for the large loaf and 35-45 minutes for the smaller ones.

Yield: 1 large or 3 small loaves, 16 servings. 185 calories per serving, 3 grams of protein.

Boiled Custard

2 cups milk
2 eggs
1/4 cup sugar
1-1/2 teaspoons cornstarch
1 teaspoon vanilla
Pinch of salt

In a medium saucepan, heat the milk over medium-low heat until it just begins to bubble at the edges. Do not boil. Beat eggs, sugar, and cornstarch together in a separate bowl. Add a little of the scalded milk to the egg, sugar, and cornstarch mixture, stirring well. Add this mixture to the scalded milk, stirring constantly. Cook over low heat until the mixture coats a spoon. Remove from heat. When cool, add the salt and vanilla.

Yield: 4 servings. 150 calories, 7 grams of protein (calculated with reduced-fat milk) per serving.

Cowboy Cookies

1 cup soft shortening or margarine
3/4 cup brown sugar, firmly packed
3/4 cup granulated sugar
2 eggs
1 teaspoon vanilla extract
2 cups flour
½ teaspoon baking soda
½ teaspoon salt
1-1/2 cups quick-cooking oatmeal
½ cup coarsely chopped nuts or wheat germ
6 ounces chocolate chips
1 cup raisins

Cream shortening, add sugars and beat well. Add the eggs and vanilla, and stir to blend well. Add the dry ingredients at one time. Mix to blend thoroughly. Stir in oatmeal, nuts, chocolate chips, and raisins. Mix well. Drop by spoonfuls on cookie sheet and bake for 13-15 minutes in a 350 degree oven. This dough freezes well and can be sliced later to make fresh cookies.

Yield: 4 dozen large cookies. 135 calories per serving, 2 grams of protein.

Fluffy Fruit Gelatin

1 cup cooked or canned peaches with syrup
1 (3-ounce) package red gelatin
1 cup boiling water

Blend fruit with syrup at high speed until smooth. Pour pureed fruit back into measuring cup and add enough syrup or water to make one cup. Dissolve gelatin in boiling water, pour into a bowl (deep enough to whip gelatin later). Stir in fruit puree. Cool. Refrigerate gelatin mixture until it piles softly, but is not firm. With cold beaters, whip the gelatin until foamy and doubled in volume. Refrigerate until firm.

Yield: 6 servings. 90 calories per serving, 1 gram of protein. Pears, applesauce or apricots may be used in place of peaches.

Note: May be used for patients on a “Full Liquid” or “Soft” diet.

Individual Cheese Pies

1 tablespoon ricotta cheese
1 tablespoon applesauce (pureed), peaches, or drained crushed pineapple
2 teaspoons sugar
Sprinkle of cinnamon
1 (3-inch) sugar cookie (store bought)

Blend cheese, fruit, sugar, and cinnamon. Spoon over a sugar cookie, turned upside down so the sugar side is on the bottom, next to the cookie sheet or foil. Bake at 350 degrees for 15 minutes (the cookie softens as it absorbs the liquid from the fruit-cheese mixture). For a softer treat, lower the oven to 325 degrees.

Yield: 1 serving. 85 calories, 2 grams of protein.

Note: May be used for patients on a “Soft” diet.

Lactose-Free Double Chocolate Pudding

2 (1-ounce) squares baking chocolate
1 cup nondairy creamer, soy formula, or lactose-free milk
1 tablespoon cornstarch
1/4 cup granulated sugar
1 teaspoon vanilla extract

Melt chocolate in a small saucepan. Measure cornstarch and sugar into another pan. Add part of the liquid and stir until cornstarch dissolves. Add remainder of liquid. Cook over medium heat until warm. Stir in chocolate until mixture is thick and comes to a boil. Remove from heat. Blend in vanilla and cool.

Yield: 2 (3/4-cup) servings. 382 calories, 1 gram of protein per serving.

Note: May be used for patients on a “Full Liquid” or “Soft” diet.

Lemon Sherbet

1-1/2 cups sugar
1/3 cup lemon juice
Grated rind of 1 lemon
2 cups whole milk

Mix the sugar, juice, and rind in an electric mixer or blender at high speed for about 2 minutes. Slowly add the milk. Pour into a freezer try and freeze. Cut into bite-size pieces to serve.

Yield: 6 servings. 230 calories, 3 grams of protein.

Peanut Butter Bars

1/4 cup margarine
1/4 cup smooth peanut butter
1-1/3 cups brown sugar, firmly packed
2 eggs
1-1/2 cups flour
1-1/2 teaspoons baking powder
½ cup chocolate chips
½ cup finely chopped nuts (optional)

Cream margarine and peanut butter. Add brown sugar and mix well. Add both eggs and mix until well blended. Stir in dry ingredients until blended, then chocolate chips and nuts. Spread batter in a greased and floured 9-inch square pan. Bake at 350 degrees for 30-35 minutes. Cool in pan. Cut when cooled into 36 bars.

90 calories per serving, 2 grams of protein.

Note: May be used for patients on a “Soft” diet if nuts are omitted.

Rice Pudding

1 tablespoon cornstarch
1-1/2 tablespoons granulated sugar
1 beaten egg
1 cup milk
½ cup well-cooked rice
½ teaspoon vanilla

Blend first three ingredients in a saucepan until smooth. Add milk slowly, stirring to mix well. Add rice. Cook over medium heat, stirring constantly, until mixture is thickened and comes to a boil. Remove from heat, add vanilla and cool. Sprinkle with cinnamon and nutmeg, if desired.

Yield: 3 servings. 140 calories per serving, 6 grams of protein.

Note: May be used for patients on a “Soft” diet.




High-Protein Pancakes


½ cup milk
2 tablespoons dry milk
1 egg (2 eggs for a thinner, crepe-type)
2 teaspoons oil
½ to 3/4 cup pancake mix

Measure milk, dry milk, egg, and oil into a blender or bowl. Beat until egg is well blended. Add pancake mix. Stir or blend at low speed until mix is wet but some lumps remain. Cook on hot, greased griddle or in frying pan. Turn when firm to brown the other side. These can be kept warm in an oven or in a covered pan on low heat.

If there is batter left over, it will keep one day in the refrigerator, or it can be made into pancakes, cooled, and wrapped in foil to be frozen for later use. To reheat, leave in foil, and place in a 450 degree oven for 15 minutes. If using a toaster oven, unwrap them, brush them with margarine, and toast as for light toast.

Yield: 7 (4-inch) pancakes. 77 calories per serving, 3 grams of protein.

Note: May be used for patients on a “Soft” diet.




Creamy Potato Salad
1/3 cup plain low-fat yogurt
1/3 cup mayonnaise
1/4 teaspoon finely minced onion
1 sprig parsley, finely chopped
1/4 cup chopped celery or green pepper (optional)
2 potatoes, boiled and diced
2 hard-boiled eggs, diced
Salt to taste

Blend yogurt, mayonnaise, onion, parsley, celery, and pepper. Stir in remaining ingredients. Cover and refrigerate for several hours.

Yield: 4 servings. 245 calories per serving, 5 grams of protein. Add 1/3 cup ricotta cheese to mayonnaise for Ricotta Potato Salad.

Note: For patients on a “Soft” diet, omit onion, celery, and green pepper.

Garden Spaghetti Salad

1 pound vermicelli spaghetti
2 whole tomatoes, peeled, seeded, and chopped
2 green peppers, chopped
8 scallions, chopped
1 large cucumber, peeled, seeded, and chopped
Salt and pepper to taste
Pinch of oregano and/or 1 tablespoon chopped fresh basil
16 ounces Italian salad dressing

Cook the spaghetti as directed and drain. Add the other ingredients and mix well. Refrigerate overnight.

Yield: 8 servings. 300 calories per serving, 6 grams of protein.




Creole Sauce

½ small onion, sliced
1 or 2 bell peppers, cleaned and sliced
2 tablespoons oil
2 cups chopped fresh tomatoes or 1 (15-ounce) can tomatoes
½ teaspoon salt
2 tablespoons sugar
1 teaspoon vinegar
1 tablespoon cornstarch

Fry onion and peppers in oil until onion is clear and pepper is spotted with brown. Add tomatoes, salt, sugar, and vinegar. Bring to boiling, turn down to simmer. Cover and cook at least 20 minutes to blend the flavors. Thicken just before serving with cornstarch dissolved in a little water. Use on eggs or meat.

Yield: 2 cups or 4 servings. 150 calories, 2 grams of protein.

Fresh Peach Sauce

1 large peach, peeled and thinly sliced
1-1/2 tablespoons sugar
1/4 cup water
1 teaspoon cornstarch
Dash of nutmeg

Combine ingredients in a small pan, stir until cornstarch is dissolved. Cook over medium heat until sauce boils and is thickened.

Yield: 1 serving. 140 calories, 0 grams of protein.

Note: May be used for patients on a “Soft” diet.

Milk-Free Butterscotch Sauce

½ cup brown sugar, firmly packed
2 teaspoons cornstarch
1/4 cup nondairy creamer
1/4 cup water
1 tablespoon honey
1 tablespoon milk-free margarine
½ teaspoon vanilla

Mix brown sugar and cornstarch in a small saucepan. Slowly add nondairy creamer and water, stirring until cornstarch dissolves. Add honey and margarine. Cook over medium heat, stirring constantly, until sauce is thickened and comes to a boil. Remove from heat. Add vanilla. Cook and store in a covered container in the refrigerator.

Yield: About ½ cup. 85 calories per servings, 0 grams of protein. For Milk-Free Chocolate Sauce: Stir in 1 heaping tablespoon cocoa with cornstarch. If too thick, add a little water after it comes to a boil.

Note: May be used for patients on a “Full Liquid” or “Soft” diet.

Quick Barbecue Sauce

½ cup catsup
2 teaspoons salad-style mustard
½ teaspoon lemon juice
1 tablespoon brown sugar
½ teaspoon onion salt

Mix together in a small saucepan. Heat until boiling, stirring as it cooks.

Serving suggestions: Make Sloppy Joes. Use as a barbecue sauce for hot dogs, chicken, or meatballs. (It easily will coat eight pieces of chicken.) Use as a marinade for chicken or meat. Pour over pieces in a deep dish and refrigerate in marinade at least 12 hours to tenderize.

Yield: ½ cup. 208 calories per serving, 2 grams of protein.

Sweet and Sour Sauce

1/4 cup vinegar
1 cup catsup
1 tablespoon soy sauce
½ red or green pepper, cubed
½ cup honey or brown sugar, firmly packed
½ teaspoon salt
1 (8-ounce) can pineapple chunks (optional)
2 tablespoons cornstarch

Mix all ingredients except cornstarch in a saucepan. Bring to a boil. Turn heat down to simmer, stirring occasionally, and cook for at least 20 minutes to allow flavors to blend. Dissolve cornstarch in a small amount of water. Add, stirring until thickened. (You may omit cornstarch and allow the sauce to thicken by cooking it longer.) Use on meat or chicken.

Yield: 2 cups. 590 calories per servings, 3 grams of protein.




Basic Meatloaf or Meatballs

2 tablespoons dry bread or cracker crumbs
1 tablespoon water
½ pound ground beef
1 egg
1/4 teaspoon minced onion
Salt and pepper to taste
1 tablespoon oil or margarine
2 slices onion

Combine crumbs and water in a small mixing bowl. Add meat, minced onion, egg, and seasonings. Mix until well blended. Form into patties, 1-inch meatballs, or a loaf. Brown in oil or margarine in a skillet, turn to brown on both sides. Add sliced onion, lower heat, cover, and simmer for at least 15 minutes, 30 minutes for meatloaf. You may also bake at 350 degrees. For meatballs, bake 30 minutes, turning after 15 minutes. For meatloaf, bake 1 hour. May be frozen raw or cooked.

Yield: 4 servings. 125 calories, 13 grams of protein.

Cheese-Spinach Pie

1/3 cup chopped onion
1 tablespoon margarine
1/4 pound sliced cheese (Swiss or Muenster)
1 cup cooked, chopped spinach, drained
3 large eggs
1/3 to ½ cup milk
½ teaspoon salt
Dash of pepper
9-inch pie shell

Cook onion in margarine until tender; cool. Lay slices of cheese over pie dough, follow with spinach, then onions. Beat eggs, adding enough milk to make 1 cup. Add seasonings and pour over ingredients in the pie shell. Bake in 400 degree oven about 35 minutes, or until a knife comes out clean. Serve piping hot. May be frozen after baking.

Yield: 4 servings. 454 calories, 18 grams of protein.

Note: Substitute cooked, chopped broccoli, green beans, zucchini, or peas for spinach.

Chicken and Mushrooms

2 tablespoons cornstarch
1 can or 16 ounces chicken broth
1 teaspoon prepared mustard
1 tablespoon vegetable oil
4 skinless, boneless chicken breast halves
2 cups sliced mushrooms
1 teaspoon crushed Italian seasoning
Dash of ground pepper
2 cups cooked rice
Salt to taste

Mix together the cornstarch, chicken broth, and mustard in a small bowl and set aside. In a large frying pan over medium-high heat, heat oil and cook the chicken about 5 minutes on each side or until browned on both sides. Remove the chicken and set aside. Reduce the heat to medium, and in the same pan, cook the mushrooms with the Italian seasoning and pepper, stirring often, until the mushrooms are tender and the liquid evaporates. Add the reserved cornstarch mixture and cook until the mixture boils and thickens, stirring constantly. Return the chicken to the pan, and reduce heat to low. Cover and cook 5 or more minutes, or until the chicken is no longer pink, stirring occasionally. Serve over hot rice.

Yield: 360 calories per serving, 29 grams of protein.

Chicken Skillet Supper

2 to 3 pounds frying chicken, cut up
½ (10-ounce) can vegetarian vegetable soup
1 can water
2 sprigs parsley
1 basil leaf (optional)

Place chicken, skin side down, in a cold skillet. Brown over medium heat, turning to brown inside. Remove from heat (chicken skin can easily be removed at this point). Pour off all fat remaining in skillet. Replace chicken, pour soup and water over chicken, and add seasonings. Simmer 1 hour in a covered skillet, turning pieces once to keep them moist. May be frozen after cooking.

Tomato special: Substitute ½ can cream of tomato for vegetarian vegetable soup. Add 1 (10-ounce) package of mixed frozen vegetables.

Creamy chicken: Substitute ½ can cream of chicken for vegetarian vegetable soup. Add 1 (10-ounce) package frozen peas and carrots.

Yield: 4 servings. 200 calories, 24 grams of protein.

Note: May be used for patients on a “Soft” diet.

Sloppy Joes

½ pound ground beef
1 small onion, diced
½ cup Quick Barbecue Sauce (see recipe)
1 tablespoon raw oatmeal

Brown meat and onion in a skillet. Add barbecue sauce, oatmeal, and enough water to cover meat. Heat to boiling, turn down heat to simmer, cover pan, and cook 15 minutes or until thickened and meat is soft. Serve on buns, toast, or hard rolls. May be frozen after cooking.

Yield: 4 servings. 160 calories per serving, 12 grams of protein.





Potato Soup

3 medium potatoes, peeled and cubed
2 cups reduced sodium chicken broth
2 stalks chopped celery
½ small onion, peeled
1 tablespoon margarine
1 tablespoon flour
2 cups milk
2 eggs, hard-cooked, peeled and chopped
Salt and pepper to taste

Cook the potatoes in chicken broth with celery and onion until the potatoes are tender. Blend the mixture in a blender or processor. In a heavy saucepan over low heat, melt the margarine and stir in flour to make a paste. Slowly add the milk, stirring or whisking continuously, until the mixture is thoroughly blended and heated through. Add the pureed potato mixture. Add chopped eggs that have been pushed through a sieve. Mix well and season with salt and pepper, as desired. Serve hot or cold. (This soup thickens when chilled and may need to be thinned with additional chicken broth or milk.)

Yield: 4 servings. 240 calories per serving, 12 grams of protein.

Turkey Vegetable Soup

1 teaspoon vegetable oil
1 pound 93%-lean ground turkey
1 cup onion, diced
1 large clove garlic, mined
2 cups water
1-1/2 cups potato, peeled and diced
½ cup carrots, peeled and chopped
2 (15-ounce) cans tomatoes (no salt added)
1 (10-ounce) package frozen mixed vegetables
1 teaspoon chili powder
½ teaspoon each oregano and marjoram

In a large pot over low heat, saute the turkey, onion, and garlic in oil. Drain fat. Add water and potatoes and bring to a boil. Cook 10 minutes. Add carrots and tomatoes and cook 10 minutes more. Add mixed vegetables and spices, cover, and simmer for 15 minutes.

Yield: 8 (1-1/2 cup) servings. 190 calories per serving, 21 grams of protein. - Nutrition resources from the U.S. Dept of Agriculture

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