A Delicious End to the Day: 10 Dinner Recipes for a Fatty Liver Diet

Dinner is the final meal of the day, and for those with metabolic dysfunction-associated steatotic liver disease (MASLD), it’s an important opportunity to nourish the body with a light, yet satisfying meal that won’t put undue stress on the liver. The following ten dinner recipes are designed to be both delicious and compliant with the Mediterranean diet principles recommended for fatty liver disease, focusing on lean proteins, whole grains, and a variety of colorful vegetables.

1. Baked Lemon Herb Chicken

This simple and elegant dish features lean chicken breast, a great source of protein, baked with lemon and herbs for a burst of flavor. The sweet potatoes provide complex carbohydrates and fiber, while the broccoli is packed with vitamins and antioxidants. This one-pan meal is easy to prepare and perfect for a weeknight dinner.

Ingredients:

• 4 oz skinless chicken breast
• 1 tbsp lemon juice
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1/2 cup broccoli
• 1/2 cup sweet potato (cubed)

Instructions:

1. Preheat oven to 375°F
2. Remove chicken from packaging and prepare in baking dish. Brush chicken with lemon juice and sprinkle with thyme and rosemary. Add cubed sweet potatoes to the baking dish as well.
3. Place baking dish in oven and bake for 30-35 minutes or until cooked through (165 degrees internal temp). While chicken and sweet potatoes are cooking, steam broccoli.
4. Remove from oven and allow to cool. Serve with broccoli and sweet potatoes!

Nutrition:

• Serving per Recipe: 1
• Serving size: 1 chicken breast with sides
• Calories: 350; Total Fat: 5g;Saturated Fat: 1g; Trans Fat: 0g; Sodium: 60mg; Total Carbohydrate: 40g; Dietary Fiber: 7g; Sugars: 7g; Protein: 30g [1].

2. Brown Rice and Salmon Bowl

This recipe is a perfect example of a balanced and liver-friendly meal. Salmon is rich in omega-3 fatty acids, which have anti-inflammatory properties and can help reduce liver fat. Brown rice is a whole grain that provides fiber and sustained energy. The addition of carrots and shiitake mushrooms adds a variety of vitamins, minerals, and antioxidants.

Ingredients

• ¼ cup olive oil
• 3 scallions, white and green parts separated and sliced thin
• 2 teaspoons grated fresh ginger, divided
• ⅓ cup distilled white vinegar
• Salt-Free seasoning to taste
• 1 English cucumber
• 1 ¾ cups short-grain brown rice
• 1-pound carrots, peeled and sliced
• 1 pound shiitake mushrooms
• 1 (1-pound) salmon fillet
• 2 teaspoons hoisin sauce, divided
• 1 tablespoon sesame seeds, toasted
• sriracha to taste

Instructions:

1. Preheat oven to 500 degrees. While you wait, heat 2 tablespoons oil in large saucepan over medium heat. Add scallion whites and 1½ teaspoons ginger and cook, stirring constantly, until fragrant. Transfer scallion mixture to a small bowl.
2. Bring 6 cups of water to boil in a saucepan. While water is coming to boil, whisk vinegar, ¾ teaspoon salt free seasoning, and remaining ½ teaspoon ginger in medium bowl. Add cucumber and stir until coated.
3. Add rice and 1 teaspoon salt to boiling water. Reduce heat and simmer until rice is tender, about 30 minutes. Drain rice well and return it to saucepan. Cover and set aside.
4. While rice is cooking, toss carrots with 1 tablespoon oil and ½ teaspoon salt free seasoning. Spread in even layer on half of rimmed baking sheet. Toss mushrooms with 2 tablespoons water, remaining 1 tablespoon oil, and remaining ½ teaspoon salt free seasoning and spread in even layer on other half of sheet. Roast until vegetables are just beginning to soften and brown, about 10 minutes.
5. While vegetables are cooking, cut salmon in half. Halve each piece crosswise to create 4 equal pieces. Make 2 shallow slashes about 1 inch apart along skin side of each piece, being careful not to cut into flesh. Brush flesh side of each piece with ½ teaspoon hoisin.
6. Reduce oven temperature to 275 degrees and remove sheet. Push vegetables to either side to clear space in middle of sheet. Carefully place salmon, skin side down, in clearing. Return sheet to oven and roast until vegetables are tender and browned and centers of fillets are still translucent when checked with tip of paring knife and register 125 degrees (for medium-rare), 10 to 12 minutes.
7. Measure out ¼ cup cucumber liquid and add to scallion mixture. Whisk in remaining 2 teaspoons hoisin. Stir 2 tablespoons dressing into rice.
8. Spoon rice into 4 wide bowls. Place 1 piece of salmon on top of rice. Arrange carrots, mushrooms, and cucumbers in piles that cover rice. Drizzle salmon and vegetables with remaining dressing. Sprinkle with sesame seeds and scallion greens. Serve, passing sriracha separately, if using.

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1
• Calories: 456; Total Fat: 23g; Saturated Fat: 3g; Trans Fat: 0g; Sodium: 220mg; Total Carbohydrate: 46g; Dietary Fiber: 6g; Sugars: 7g; Protein: 21g [2].
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3. Grilled Chicken with Salsa Verde and Veggies

This recipe is a great way to enjoy the smoky flavor of grilled chicken while still adhering to a liver-friendly diet. The salsa verde adds a zesty and flavorful kick without adding excess fat or sodium. The grilled zucchini and tomatoes provide a healthy dose of vitamins and minerals.

Ingredients:

• 1 lb chicken breast
• 1/2 cup salsa verde (homemade or low-sodium store-bought)
• 1 tablespoon olive oil
• 1 cup sliced zucchini
• ½ cup sliced tomatoes
• Salt free seasoning to taste

Instructions:

1. Preheat grill to medium-high. Brush chicken with olive oil and sprinkle with salt free seasoning. In a tin foil boat, place sliced zucchini and tomatoes on grill alongside chicken.
2. Grill chicken for 6-8 minutes per side, until cooked through (165 degrees). Remove vegetables from grill alongside completed chicken.
3. Serve with salsa verde.

Nutrition:

• Serving per Recipe: 4
• Serving Size: 1 piece chicken with 1/4 cup salsa
• Calories: 230; Total Fat: 7g; Saturated Fat: 1g; Trans Fat: 0g; Sodium: 60mg; Total Carbohydrate: 7g; Dietary Fiber: 2g; Sugars: 2g; Protein: 34g [3].

4. Lemon Garlic Pasta

This simple pasta dish is a light and refreshing option for dinner. It uses whole wheat pasta, which is a good source of fiber, and it is flavored with fresh lemon and garlic. The olive oil provides healthy monounsaturated fats, and the parsley adds a fresh, herbaceous flavor.

Ingredients:

• 2 oz whole wheat pasta (such as spaghetti or penne)
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 lemon, zested and juiced
• 1/4 cup chopped fresh parsley (optional for garnish)
• Freshly ground black pepper or Italian seasoning, to taste

Instructions:

1. Bring a pot of water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
2. In a small pan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
3. Add the cooked pasta to the pan with the garlic and olive oil. Toss to coat the pasta evenly. Stir in the lemon zest and lemon juice. Mix well.
4. Add freshly ground black pepper or Italian seasoning to taste.

Nutrition:

• Servings per Recipe: 1
• Serving size: 1
• Calories: 200; Total Fat: 6g; Saturated Fat: 1g; Trans Fat: 0g; Sodium: 0mg; Total Carbohydrate: 26g; Dietary Fiber: 3g; Sugars: 3.5g; Protein: 4g [4].

5. Mediterranean Baked Cod with Vegetables

Cod is a lean, white fish that is a good source of protein and omega-3 fatty acids. This recipe bakes the cod with cherry tomatoes and zucchini, and it is flavored with lemon, oregano, and olive oil. It is a simple and flavorful one-pan meal that is perfect for a weeknight dinner.

Ingredients:

• 1 lb cod fillets
• 1 cup cherry tomatoes
• 1 cup sliced zucchini
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Black pepper to taste

Instructions:

1. Preheat oven to 375°F. On a medium baking sheet, arrange cod, tomatoes, and sliced zucchini on a baking sheet.
2. Drizzle with olive oil, lemon juice, oregano, and black pepper. Bake for 20 – 25 minutes until fish is flaky. Remove from oven and enjoy!

Nutrition:

• Serving per Recipe: 4
• Serving Size: 1 piece cod with 1 cup vegetables
• Calories: 220; Total Fat: 8g; Saturated Fat: 1g; Trans Fat: 0g; Sodium: 70mg; Total Carbohydrate: 15g; Dietary Fiber: 4g; Sugars: 6g; Protein: 25g [5].

6. Mexican Style Spaghetti Squash

Spaghetti squash is a low-carbohydrate alternative to pasta, and it is a good source of vitamins and minerals. This recipe stuffs the spaghetti squash with a flavorful mixture of black beans, corn, tomatoes, and spices. The avocado and cottage cheese (or feta) add a creamy texture and a dose of healthy fats and protein.

Ingredients

• 1 (2½- to 3-pound) spaghetti squash
• 3 tablespoons extra-virgin olive oil
• Salt-free seasoning
• 2 garlic cloves, minced
• ½ teaspoon paprika
• ½ teaspoon ground cumin
• 1 (15-ounce) can black beans, rinsed
• 1 cup frozen corn
• 6 ounces cherry tomatoes,
• 6 scallions
• 1 jalapeño chile, stemmed, seeded, and minced
• 1 avocado, halved, pitted, and cut into ½-inch pieces
• 2 ounces cottage cheese or feta

Instructions

1. Pre-heat oven to 375 degrees and brush olive oil on sides and bottom of a casserole dish. Brush cut sides of squash with 1 tablespoon oil and season with salt-free seasoning. Place squash, cut side down, in prepared dish and roast until just tender, 40 to 45 minutes. Flip squash cut side up and let sit until cool enough to handle, about 20 minutes.
2. Combine remaining 2 tablespoons oil, garlic, paprika, cumin, and ¾ teaspoon salt-free seasoning in large bowl and microwave until fragrant, about 30 seconds. Stir in beans, corn, tomatoes, minced scallions, and jalapeño until well combined.
3. Using fork, scrape squash long ways into strands the dish and combine with bean mixture. Cover tightly with aluminum foil and bake until warmed through, 20 to 25 minutes.
4. Remove dish from oven. Sprinkle with avocado, cottage or feta cheese and sliced scallions. Serve and enjoy!

Nutrition:

• Serving Size per Recipe: 4
• Serving Size: 1 cup (about 1/4 of recipe)
• Calories: 220; Total Fat: 14g; Saturated Fat: 2g; Trans Fat: 0g ;Sodium: 120mg
   Total Carbohydrate: 20g; Dietary Fiber: 7g; Sugars: 5g; Protein: 7g [6].

7. Simple, Low-Fat Hamburger with Side Salad

This recipe provides a healthier version of a classic American meal. It uses lean ground turkey or beef and a whole wheat bun. The side salad is a great way to get in some extra vegetables, and the lemon-dijon vinaigrette is a light and flavorful dressing.

Ingredients:

• 1 lb lean ground turkey (or lean ground beef, preferably 93% lean)
• 1 tablespoon minced garlic
• 1 teaspoon black pepper
• 4 whole wheat hamburger buns (no sodium or low-sodium)
• 1 cup shredded lettuce
• 1 medium tomato, sliced
• 1/4 cup sliced red onion
• 1 tablespoon Dijon mustard (optional, for flavor).
• 2 cups mixed salad greens (e.g., spinach, arugula, and romaine)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced cucumbers
• 1/4 cup shredded carrots
• 1/4 cup sliced radishes (optional)
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1 teaspoon Dijon mustard

Instructions:

1. In a bowl, mix the ground turkey with minced garlic and black pepper until well combined. Divide the mixture into 4 equal portions and shape each portion into a patty.
2. On a pre-heated grill, place the patties over medium heat and cook for about 5-7 minutes on each side or until they reach an internal temperature of 165°F.
3. Place each patty on a bun and top with shredded lettuce, tomato slices, and red onion.
4. Spread Dijon mustard on the top bun.
5. While your burgers are cooking, begin to make side salad. In a bowl, combine salad greens, cherry tomatoes, cucumbers, shredded carrots, and radishes.
6. In a small, separate bowl, whisk together lemon juice, olive oil, Dijon mustard, and black pepper. Pour the dressing over the salad and toss gently to combine.
7. Serve side salad alongside your grilled hamburger and enjoy!

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1 hamburger and 1 cup side salad
• Calories: 350; Total Fat: 10g; Saturated Fat: 1g; Trans Fat: 0; Sodium: 80mg; Total Carbohydrates: 40g; Dietary Fiber: 8g; Sugars: 10g; Protein: 28g [7].

8. Skillet Turkey Meatballs and Lemon Brown Rice

This one-skillet meal is a quick and easy option for a weeknight dinner. The turkey meatballs are a good source of lean protein, and the brown rice provides fiber and complex carbohydrates. The lemon and parsley add a fresh, bright flavor to the dish.

Ingredients

• 2 slices whole wheat sandwich bread, torn into 1-inch pieces
• 1 ¼ pounds ground turkey
• 6 scallions, white and green parts separated and sliced thin
• 1 large egg
• 3 tablespoons chopped fresh parsley
• 1 tablespoons grated lemon zest plus 2 tablespoons juice
• 2 tablespoons olive oil
• 1 ½ cups brown (or wild) rice
• 1/2 cup water
• 3 garlic cloves, minced
• 3 ¼ cups, low sodium, chicken broth
• 1 ounce Parmesan cheese, grated (1/2 cup)
• Salt-free seasoning

Instructions:

1. Make breadcrumbs and place them in a large bowl. Combine with turkey, 2 tablespoons of scallion greens, egg, 2 tablespoons of parsley, 1 1/2 teaspoons of lemon zest, and ½ teaspoon of salt-free seasoning. Shape the mixture into 20 portions and roll into meatballs. Arrange them on a plate and refrigerate for 15 minutes.
2. In a skillet, add olive oil and heat until oil is warm (reduce heat before placing meatballs). Place meatballs in the skillet, turning occasionally, until they are browned on all sides. Once meatballs are browned, remove meatballs from skillet and transfer to a separate dish. Drain fat from the pan and return to heat.
3. Once drained, return to heat and add water and rice. Cook rice for about 5 minutes, making sure you stir while cooking.
4. Add scallions, garlic, and 1/2 teaspoon of salt free seasoning. Allow to simmer for about 2 minutes, then add broth, lemon juice, and remaining lemon zest.
5. Bring the skillet to a boil and add meatballs. Cover and reduce to low, continuing to cook until rice is soft, and meatballs are cooked through. Add a light sprinkle of parmesan if desired and remove from heat. Serve and enjoy!

Nutrition:

• Servings per Recipe: 4
• Serving size: 1
• Calories: 363; Total Fat: 15g, Saturated Fat: 4g, Trans Fat: 0g, Sodium: 621mg, Total Carbohydrate: 36g, Dietary Fiber: 4g, Sugars: 2g, Protein: 24g [8].

9. Spicy Shrimp with Cauliflower Rice

This low-carbohydrate dish is a great way to enjoy the flavor of shrimp without the guilt. The cauliflower rice is a healthy and delicious alternative to white rice, and the bell peppers add a pop of color and a dose of vitamins. The chili powder and paprika give the shrimp a spicy kick.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon smoked paprika
• 1 cup cauliflower rice
• 1 cup chopped bell peppers
• 1 tablespoon lime juice

Instructions:

1. Heat olive oil in a pan over medium heat; cook shrimp with chili powder and paprika until pink.
2. Cook cauliflower rice according to packaging then sauté with bell peppers until tender.
3. Serve shrimp over cauliflower rice with lime juice.

Nutrition:

• Serving per Recipe: 4
• Serving Size: 1/4 of shrimp with 1 cup cauliflower rice
• Calories: 220; Total Fat: 8g; Saturated Fat: 1g; Trans Fat: 0g; Sodium: 150mg; Total Carbohydrate: 20g; Dietary Fiber: 6g; Sugars: 6g; Protein: 20g [9].

10. Spinach and Feta Stuffed Chicken Breast

This elegant dish is surprisingly easy to make. The chicken breast is stuffed with a flavorful mixture of spinach and feta cheese, and it is baked until golden brown. It is a great way to get in a serving of leafy greens, and the feta cheese adds a salty, briny flavor.

Ingredients:

• 1 large chicken breast (about 6 oz)
• 1/2 cup fresh spinach
• 1/4 cup crumbled low-fat feta cheese
• 1 tsp olive oil

Instructions:

1. Preheat oven to 375°F. Line baking sheet with parchment paper or tin foil.
2. Slice chicken breast in half, cutting only about ¾ of the way through. Stuff chicken breast with spinach and feta.
3. Brush with olive oil and bake for 30-35 minutes or until the inside of the chicken reaches 165 degrees.
4. Serve with your favorite vegetables on the side!

Nutrition:

• Serving per Recipe: 1
• Serving size: 1 chicken breast
• Calories: 280; Total Fat: 9g; Saturated Fat: 3g; Trans Fat: 0g; Sodium: 300mg; Total Carbohydrate: 2g; Dietary Fiber: 1g; Sugars: 1g; Protein: 45g [10].

References

[1] American Liver Foundation. (n.d.). Baked Lemon Herb Chicken. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/baked-lemon-herb-chicken/

[2] American Liver Foundation. (n.d.). Brown Rice and Salmon Bowl. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/brown-rice-and-salmon-bowl/

[3] American Liver Foundation. (n.d.). Grilled Chicken with Salsa Verde and Veggies. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/grilled-chicken-with-salsa-verde-and-veggies/

[4] American Liver Foundation. (n.d.). Lemon Garlic Pasta. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/lemon-garlic-pasta/

[5] American Liver Foundation. (n.d.). Mediterranean Baked Cod with Vegetables. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/mediterranean-baked-cod-with-vegetables/

[6] American Liver Foundation. (n.d.). Mexican Style Spaghetti Squash. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/mexican-style-spaghetti-squash/

[7] American Liver Foundation. (n.d.). Simple, Low-Fat Hamburger with Side Salad. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/simple-low-fat-hamburger-with-side-salad/

[8] American Liver Foundation. (n.d.). Skillet Turkey Meatballs and Lemon Brown Rice. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/skillet-turkey-meatballs-and-lemon-brown-rice/

[9] American Liver Foundation. (n.d.). Spicy Shrimp with Cauliflower Rice. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/spicy-shrimp-with-cauliflower-rice/

[10] American Liver Foundation. (n.d.). Spinach and Feta Stuffed Chicken Breast. https://liverfoundation.org/health-and-wellness/healthy-lifestyle/recipes/spinach-and-feta-stuffed-chicken-breast/