Please take a moment to review Hachette Book Group’s updated Privacy Policy: read the updated policy here.

10 Recipes from SKINNY LIVER

 

CRUSTLESS QUICHE CUPS

Eggs have gotten a bad rap in recent years, but they are full of protein and essential vitamins and minerals. Whip them up with some veggies for this traditional breakfast favorite.

Serves 6

Nonstick cooking spray
1 (10-ounce) package frozen chopped kale, or 2 cups chopped fresh
2 large eggs, plus 3 large egg whites
¼ cup chopped leek
¼ cup chopped sun-dried tomato
¼ cup seeded and chopped yellow bell pepper

Preheat the oven to 350°F. Line a six-cup muffin pan with paper liners and spray with nonstick cooking spray.

If using frozen kale, microwave it for 2½ minutes on high, then drain away the excess liquid. Combine the eggs, egg whites, leek, sun-dried tomatoes, kale, and bell pepper in a bowl and mix well. Divide the mixture equally among the prepared muffin cups.

Bake for 20 minutes, or until a knife comes out clean after being inserted in the center.

Note: These will stay fresh in the fridge for a few days, but they don’t freeze well.

***

VEGETABLE FRITTATA

This Spanish-Italian dish is so versatile: it makes a great brunch; or you can cook it up for dinner and serve it with salad—and take leftovers for lunch the following day. No matter when you eat it, it’s nutritious, filling, and flavorful.

Serves 4

2 large eggs, plus 4 large egg whites
¼ cup Parmesan cheese
1 teaspoon ground turmeric
½ cup seeded and chopped orange bell pepper
½ cup chopped red onion
1 teaspoon minced fresh garlic
½ teaspoon olive oil
2 cups washed and torn or chopped spinach
Sea salt and freshly ground black pepper

Whisk the eggs and egg whites in a medium-size bowl. Add the Parmesan, turmeric, bell pepper, red onion, and garlic; mix lightly. Heat the olive oil in nonstick pan over medium heat and add the egg mixture. Then, add the spinach leaves on top of the egg mixture. When the frittata is partially cooked (the perimeter of the eggs can be easily lifted with a spatula), place a plate on top of the egg mixture and flip the pan. Then, slide the opposite side of the mixture back into the pan to cook further until the egg mixture has solidified. Season to taste with salt and pepper and cut into four equal wedges.

***

ZUCCHINI MUFFINS

Whip up a batch of these on the weekend and freeze half in individual bags for a healthy alternative to your morning pastry.

Makes 12 muffins

Coconut oil cooking spray
1 cup walnuts or pecans
2 cups blanched almond flour
1 teaspoon ground allspice
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1¼ teaspoons baking soda
½ teaspoon sea salt
1 teaspoon pure vanilla extract
2 large or 3 medium zucchini, grated
4 large eggs
⅓ cup applesauce
¼ cup extra-virgin coconut oil, melted

Preheat the oven to 350°F. Grease a twelve-cup muffin pan with coconut oil cooking spray.

Grind the walnuts or pecans in a food processor until coarse. Combine the ground nuts, almond flour, spices, baking soda, and salt in a small bowl.

Meanwhile, mix the vanilla, grated zucchini, eggs, applesauce, and coconut oil together in a large bowl. Add the dry ingredients to the wet ingredients and stir well to combine.

Divide the mixture equally among the prepared muffin cups and bake for 30 minutes. You’ll know they’re done when a knife or toothpick inserted into the center of a muffin comes out clean. They can be stored in the fridge for up to 5 days.

***

SHAVED BRUSSELS SPROUTS SALAD

This easy recipe shows off these little cruciferous veggies in their best light: dressed simply, the bright flavors really shine.

Serves 8

1¾ pounds Brussels sprouts, trimmed, outer leaves removed
5 tablespoons extra-virgin olive oil
12 medium-size shallots, thinly sliced (about 2 cups)
6 garlic cloves, thinly sliced
2 tablespoons freshly squeezed lemon juice
Sea salt and freshly ground black pepper

Working in small batches, place the Brussels sprouts in the feeding tube of a food processor that has been fitted with a thin slicing disk and slice the sprouts. Alternatively, slice them by hand into thin slices.

Heat the olive oil in a large pot over medium heat and sauté the shallots until they’re almost translucent, about 3 minutes. Add the garlic and cook, stirring, for 1 minute, then add the Brussels sprouts. Increase the heat to medium-high and sauté the Brussels sprouts until tender, about 8 minutes. Stir in the lemon juice, then season to taste with salt and pepper. Transfer to a serving bowl.

***

MISO SOUP WITH SPINACH AND TOFU

Just like the soup at your favorite Japanese restaurant, this recipe is easy, light, and filled with the probiotic goodness of miso and all the health benefits of sea vegetables.

Serves 8

1 (12-ounce) block firm silken tofu
1 sheet nori (dried seaweed), cut into strips (about ¼ cup)
4 tablespoons white miso paste
4 green onions or scallions, thinly sliced
6 cups washed and torn or chopped spinach leaves
2 cups shredded carrot, for serving
2 cups shelled edamame, for serving

Wrap the block of tofu in two layers of paper towels and place it on a plate. Press down with your hands or a bowl to squeeze out any extra moisture, then cut the tofu into ¼- to ½-inch cubes.

Bring 4 cups of water to a simmer in a saucepan over medium heat, then add the nori and cook for 6 minutes.

In the meantime, whisk the miso paste in a bowl with some of the warm water from the pot until it’s smooth, then add it to the pot. Add the tofu cubes, green onions, and spinach, and cook for another minute, or until all the ingredients are heated through.

Remove the soup from the heat and ladle it into eight bowls. Top each portion with ¼ cup of shredded carrot and ¼ cup of edamame. Serve immediately.

***

SALMON CAKES

These simple cakes make a satisfying meal when paired with brown rice and roasted vegetables or your favorite salad.

Serves 4

Nonstick cooking spray
1 tablespoon extra-virgin olive oil
1 small red onion, finely chopped
2 tablespoons dried parsley
15 ounces canned wild salmon, drained, or 1½ cups cooked wild-caught salmon
1 large egg, lightly beaten
1½ teaspoons Dijon mustard
1¾ cups rolled oats
½ teaspoon freshly ground black pepper

Preheat the oven to 450°F. Coat a baking sheet with nonstick cooking spray and set aside.

Heat 1 ½ teaspoons of the olive oil in a large, nonstick skillet over medium-high heat. Add the red onion and cook, stirring, until softened, about 3 minutes. Stir in the parsley, then remove from the heat.

Place the salmon in a medium-size bowl and use a fork to flake it apart; remove any bones and skin. Add the egg and mustard and mix well, then add the onion mixture, oats, and pepper, mixing well. Shape the salmon mixture into eight patties, each about 2½ inches wide.

Heat the remaining 1½ teaspoons of olive oil in the pan over medium heat, add four salmon patties, and cook until their underside is golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.

Bake the salmon cakes until they’re golden on top and heated through, 15 to 20 minutes. After cooking, pat off any excess oil with a paper towel.

***

GARLICKY TOFU

Tofu is a great source of plant-based protein, providing about 9 grams for every 3 ounces. Better yet, studies show that soy may help to alleviate symptoms of fatty liver. Pair that with inflammation-fighting garlic and you’ve got a meal your liver will cheer about!

Serves 4 to 6

1 (14-ounce) package extra-firm tofu
3 tablespoons olive oil
3 tablespoons crushed garlic
Sea salt and freshly ground black pepper

Remove the tofu from the package and drain the water. Pat dry with paper towel and cut into 1-inch cubes. Place the tofu in a large bowl with 2 tablespoons of the olive oil, the garlic, and salt and pepper to taste. Mix thoroughly. In a separate pan, heat the remaining tablespoon of olive oil for 1 to 2 minutes, then add the tofu mixture. Sauté until the tofu is browned on all sides, 5 to 6 minutes. Serve immediately.

***

SPINACH TURKEY MEATBALLS

Adding spinach to these meatballs increases both the nutrition and the flavor. These are great served over whole wheat or grain-free spaghetti or rice with a side of veggies.

Serves 4

Olive oil cooking spray
2 cups washed baby spinach
1 pound lean ground turkey
2 garlic cloves, minced
1 small shallot, finely chopped
1 large egg, lightly beaten
¾ cup whole-grain bread crumbs
½ cup grated Parmesan cheese
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Preheat the oven to 450°F. Lightly spray a large baking dish with olive oil cooking spray and set aside.

Place a steamer basket over simmering water in a pot over medium heat and steam the baby spinach until it’s wilted, 1 to 2 minutes. Let the spinach cool, squeeze out the water, and chop.

In a large bowl, combine the ground turkey, garlic, shallot, egg, bread crumbs, Parmesan, salt, pepper, and spinach; mix well. Use your hands to form the mixture into twelve equal-size meatballs.

Transfer the meatballs to the prepared baking dish and bake for 15 to 20 minutes, until the meatballs are golden brown and no longer pink inside.

***

CRISPY CHICKPEAS

These delicious bites are a great snack or topper for salads.

Serves 6 to 8

2 (15-ounce) cans chickpeas
Olive oil
Sea salt
Paprika
Ground cumin

Preheat the oven to 425°F.

Rinse and drain the chickpeas, then pat them dry. Place in a single layer on a rimmed baking sheet and lightly drizzle with olive oil. Roast until the chickpeas are dark and crunchy, 30 to 40 minutes.

Remove from the oven, sprinkle to taste with salt, paprika, and cumin, then roast for a few more minutes.

Remove from the oven and allow the chickpeas to cool before serving. They can be stored in an airtight container in the fridge for about 3 days.

***

CHICKEN SALAD

A healthier twist on this lunchtime favorite! Swap traditional mayo for Vegenaise, an egg-free spread that’s high in omega-3s. With garlic, mustard, and celery, you won’t notice any difference in the taste.

Serves 4

2 whole or 4 half chicken breasts, bone in, skin on
Olive oil
Kosher salt and freshly ground black pepper
½ cup Vegenaise
½ teaspoon Dijon mustard
1 teaspoon minced fresh garlic
1 cup diced celery (about 2 stalks)
1 cup green grapes, cut into quarters

Preheat the oven to 350°F.

Place the chicken breasts, skin side up, on a baking sheet, rub them with olive oil, and sprinkle generously with salt and pepper. Roast for 35 to 40 minutes, or until the chicken is cooked through. Set aside to cool.

When the chicken is cool, remove the meat from the bones and discard the skin and bones.

Dice the chicken into ¾-inch pieces and place in a bowl. Add the Vegenaise, mustard, garlic, celery, and grapes, plus 1½ to 2 teaspoons of salt and 1 teaspoon of pepper or to taste. Toss well, then refrigerate until ready to serve.

***

Recipes excerpted from Skinny LiverA Proven Program to Prevent and Reverse the New Silent Epidemic—Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, LD with Ibrahim Hanouneh, MD. Copyright © 2017. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.