Healthy Carnivore Recipes - Wheaton Franciscan Healthcare

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Published on December 02, 2013

Healthy Carnivore Recipes

Grilled Teriyaki Salmon


1/3 cup soy sauce
3 tablespoons agave, dark
3 tablespoons mirin (sweet Japanese rice wine)
1 tablespoon finely grated ginger
1 clove garlic, finely chopped
4 skin-on boneless salmon filets (6 oz. each), at room temperature
Vegetable oil for brushing
Black pepper
1 scallion, thinly sliced


  • In a small saucepan, bring the soy sauce, agave, mirin, ginger, and garlic to a boil over high heat. Lower the heat and simmer about 15 minutes. Divide the sauce into 2 bowls and reserve one for serving.
  • Preheat a grill to high. 
  • Lightly oil the grate. 
  • Pat the salmon dry, brush with oil, then brush the flesh side with some of the sauce. 
  • Place the salmon on the heated grill, skin side down. 
  • Cover the grill and cook, occasionally basting with more of the teriyaki sauce until the salmon is cooked through and flaky.
  • Transfer the salmon to plates and drizzle with the reserved teriyaki sauce. Top with chopped scallions. Serve with brown rice.

- Recipe inspired by Rachael Ray and

Turkey Meatballs with Whole Wheat Pasta


1 pound 99 % fat free ground turkey
1 slice whole wheat bread, made into crumbs
¼ cup fat-free milk
1 egg white
¼ cup grated parmesan cheese
½ teaspoon dried oregano, plus a little more for the sauce
½ teaspoon dried basil
½ teaspoon dried rosemary
Ground black pepper
2 teaspoons olive oil
1 28 oz., can crushed tomatoes
8 oz. whole wheat spaghetti


  • Place ground turkey in a bowl with bread crumbs, milk, egg white, cheese, oregano, pepper, and a little salt. Combine thoroughly. Without handling the meat too much, shape it into 12 evenly sized meatballs.
  • Heat oil in a large, non-stick skillet. 
  • Add meatballs and cook over medium heat until the meat is no longer pink. 
  • Add tomatoes, a little oregano, the basil and rosemary. Cover and simmer for about 30 minutes. 
  • Cook the spaghetti according to package directions. 
  • While the spaghetti is cooking, uncover the skillet with the meatballs and tomatoes, and continue to simmer until the spaghetti is ready. 
  • Drain the spaghetti. 
  • Spoon on the sauce and a few meatballs. 
  • Sprinkle with a little parmesan cheese – delicious.

- Recipe courtesy of, Low Fat Cooking.

Lemon & Garlic Crusted Tilapia


4 Tilapia filets
3 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, finely chopped
1 teaspoon dried parsley flakes
Salt and fresh black pepper to taste


  • Preheat oven to 375 degrees. 
  • Spray a baking dish with non-stick cooking spray. 
  • Rinse the fish filets and pat dry. 
  • Place them in the baking dish and pour the lemon juice evenly over each filet. 
  • Drizzle with oil. 
  • Sprinkle with garlic, parsley, salt and pepper to taste. 
  • Bake uncovered for 30 minutes or so, until the fish is white and flakes easily with a fork.

Yellow Lentils (Mung Dal)


1 cup yellow lentils (mung dal)
2 cups water or vegetable broth
1 teaspoon turmeric
Dash of cayenne pepper or more if you like it hot
½ teaspoon of salt
2 tablespoons of olive oil
1 onion, diced
1 teaspoon cumin seeds
2 whole cloves
Black pepper to taste


  • In a large pot combine the lentils, water or broth, turmeric, cayenne and salt. Bring to a slow simmer. Cover partially with a lid and cook 30-40 minutes.
  • In a separate skillet, sauté the onion, cumin seeds and cloves in the olive oil for a few minutes until the onions are soft. Add the onions and spices to the lentils and allow to simmer for few more minutes, stirring well to combine. 
  • Sprinkle with a dash of black pepper and add extra salt to taste if needed.

- Recipes courtesy of

Steak Sliders with Smoky Chipotle Hummus

Chipotle Hummus

2 15 oz. can garbanzo beans (chick peas), drained with liquid reserved
2 teaspoons cumin powder
¾ teaspoon black pepper
¾ teaspoon salt, or to taste
1/3 cup fresh lemon juice
¼ cup olive oil
3 fresh garlic cloves, chopped
1/3 cup tahini (sesame-seed paste)
4 whole chipotle chilies in adobo sauce, canned
2 teaspoons of sauce from canned chipotle chilies


  • Place all ingredients except the reserved liquid from the garbanzo beans in a food processor. As you start to blend, slowly add the liquid from the beans and blend until you have a thick, very smooth, creamy consistency. Blend until all of the graininess is gone. 
  • Cover and refrigerate for at least an hour to let the flavors blend and the mixture thicken a bit more. You’ll have more than you’ll need for the sliders.That’s a good thing because the Chipotle Hummus makes a great dip for corn chips!

Steak Sliders

4, 5 oz. portions of lean beef like tenderloin
Your favorite steak seasoning, or salt and pepper
4 whole wheat buns, small


  • Season the meat with your favorite steak seasoning or simple salt and pepper.
  • Grill to your preferred doneness – we suggest medium.
  • Half 4 whole wheat buns and toast them lightly on the grill. Place a steak on each half, top with the hummus and you’re ready to go.

Sautéed Spinach with Red Bell Pepper & Corn


2 tablespoons olive oil
1 medium red bell pepper, chopped
2 cloves garlic, finely chopped
2 ears of corn, kernels removed
1 bag baby spinach leaves
Salt and black pepper to taste


  • In a nonstick skillet, heat the oil over medium heat. Add the peppers and quickly sauté until tender crisp. Add the corn and sauté quickly for 2 minutes, and then add the garlic and sauté for another 30 seconds. 
  • Increase heat to high and add spinach, stirring until the spinach wilts. 
  • Season with salt and pepper or a little fresh lemon juice. 
  • This is an excellent side dish for any meal.

- These recipes were adapted from recipes found on Yummly and

White Bean Chicken Chili

This recipe might take some extra time to prepare, but the results are worth it!


8-9 poblano peppers, roasted, peeled and chopped
3 medium onions, diced
1 yellow bell pepper, diced
3 tablespoons olive oil
2 cloves of garlic, pressed
1 teaspoon chili powder
1 teaspoon ancho chili powder
5 boneless, skinless chicken breasts, diced
12-15 tomatillos, washed, paper like skins removed
1 quart chicken broth
Jalapeno pepper for a little extra heat if you like
Salt and fresh ground pepper
2 (15 oz.) cans of white beans, rinsed and drained
½ cup cilantro leaves, plus more for garnish
Lime slices for garnish


  • Roast the poblano peppers on a grill or under the broiler, turning often, until blackened and soft. Place them in a bowl and cover with plastic wrap to cool. This makes peeling them easier. When cool peel, seed, and dice the poblanos.
  • Heat the oil in a large Dutch oven. Add onions, yellow bell pepper, poblano peppers, garlic, chili powder, and ancho chili powder. Sautee this mixture until the onions are tender, 5-7 minutes. Add the diced chicken breast and continue to cook until the chicken is fully cooked, 10-15 minutes.
  • Stem the tomatillos, then run them through a food processor until they are pulverized, but still have some texture. Add the tomatillos and the broth to the chicken and pepper mixture. 
  • After it simmers for 10 minutes, check for spiciness. If you like it hotter, add some finely chopped Jalapeno. Season to taste with salt and pepper. Simmer for another 30 minutes or so to meld the favors. 
  • Add the beans and cilantro and cook a final 5 minutes to heat everything through. Serve with a garnish of cilantro and a lime slice.

- Recipe courtesy of

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