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Recipe ArchiveItalian Chicken Stir-fryIngredients:2 Tbsp. olive oil, divided lb. boneless, skinless chicken tenderloin, cut into chunks 1 small Vidalia onion, finely chopped 2 garlic cloves, minced 2 medium tomatoes, chopped 2 cups French-style green beans, also known as haricot verts (fresh or frozen) Instructions: In a large skillet, heat 1 Tbsp. olive oil over medium-high heat. Add the chicken and heat until cooked through, turning once halfway through. Remove the chicken from pan and set aside. Heat the remaining oil in the pan and add the onion. Sauté over medium heat for 5 minutes. Add the garlic and tomatoes and cook 2 minutes. Add the green beans, cover, and cook 5 minutes. Return chicken to skillet; cook 2 minutes, stirring to incorporate. Serve. Nutritional Information: Makes 4 servings. Per serving: 280 calories, 11 g total fat (2 g saturated fat), 7 g carbohydrate, 36 g protein, 2 g dietary fiber, 85 mg sodium. Source: American Institute for Cancer Research 2008, www.aicr.org Winter Broccoli SoupIngredients:1 large celery rib, thinly sliced 1 medium bunch broccoli, florets only, coarsely chopped 1 medium onion, chopped 2 small parsnips, peeled and sliced 4 cups fat-free reduced sodium chicken broth, or vegetable broth Salt and freshly ground black pepper to taste 2-3 tsp. lemon juice, optional Chopped fresh parsley for garnish Instructions: In deep saucepan, place celery, broccoli, onion, parsnips, broth, and pepper. Cover tightly and bring to boil over medium-high heat. Reduce heat, and simmer until vegetables are very tender, about 20 minutes. In blender, puree soup until velvet-smooth. Serve in bowls or pour into mugs. Garnish with parsley, if desired. Nutritional Information: Serves 4. Per Serving: 106 calories, <1 g. total fat (<1 g. saturated fat), 23 g. carbohydrates, 6 g. protein, 6 g. dietary fiber, 613 mg. Sodium Source: American Institute for Cancer Research 2008, www.aicr.org Black Bean and Artichoke SimmerIngredients:1 Tbsp. olive oil 1 cup green onions, chopped 2 garlic cloves, minced 2 cans (15 oz. each) stewed Italian-style tomatoes 1 can (15 oz.) reduced sodium black beans, rinsed and drained 1 can (14 oz.) artichoke hearts, drained and quartered Instructions: In a medium sauté pan, heat the olive oil. Add the green onions and cook on medium-high heat, stirring frequently, about 3 minutes. Stir in the garlic and canned tomatoes and cook an additional 3 minutes. Add the black beans, stirring to mix well, and continue cooking for 5 more minutes. Reduce heat to medium-low, add the artichoke hearts, cover and simmer 2 minutes. Serve. Nutritional Information: Makes 9 servings. Per serving: 90 calories, 1.5 g total fat (0 g saturated fat), 15 g carbohydrate, 4 g protein, 4 g dietary fiber, 420 mg sodium. Turkey and Rice Stuffed Red PeppersIngredients:4 medium red bell peppers, tops, ribs and seeds removed 1/2 lb. ground turkey breast 1 cup cooked brown rice 1 small onion, finely chopped 1 peeled garlic clove, minced 1/2 cup canned black beans, rinsed and drained 1/2 cup corn fresh, canned or defrosted 1/4 cup finely minced flat-leaf parsley 1 tsp. dried oregano 1/2 tsp. salt 1/4 tsp. freshly ground black pepper 2 Tbsp. grated Parmesan cheese 2 Tbsp. bread crumbs, preferably whole-grain Instructions: Preheat the oven to 400. Taking care not to make any holes, cut a very thin slice off the bottom of each bell pepper, just enough to help them stand straight and firmly. Set aside. For the filling, in a large bowl, combine the turkey, rice, onion, garlic, corn, parsley, oregano, salt and pepper. Add beans, mixing in lightly with a fork so beans aren’t mashed. Set aside. Divide the filling into four portions, packing each pepper with the mixture, mounding any extra at the top. Place stuffed peppers in a baking dish just large enough to hold them. Pour in 1 cup of water. Cover the dish with foil and bake it in the center of the oven for 40 minutes. In the meantime, combine cheese with the breadcrumbs in a small bowl. After 40 minutes of baking, uncover peppers. Sprinkle cheese mixture over top of each pepper. Continue baking the peppers, uncovered, 15 to 20 minutes or until the peppers are soft when pierced with a knife but not collapsing. Cool just long enough to be able to eat, 10 to 20 minutes, and serve. Nutritional Information: Makes 4 servings. Per serving: 249 calories, 5 g. total fat (2 g. saturated fat), 31 g. carbohydrate, 19 g. protein, 6 g. dietary fiber, 505 mg. sodium. Source: American Institute for Cancer Research 2008, www.aicr.org Greek PizzaIngredients:1/2 lb. turkey cutlets, cut into thin strips 2 cups thinly-sliced onion 1/4 cup finely-chopped flat-leaf parsley 1 tsp. lemon pepper 1 tsp. minced garlic 1 tsp. dried oregano 2 tsp. extra virgin olive oil 2 10-inch pizza shells 1 cup chopped tomatoes 6 Kalamata olives, pitted and slivered 4 oz. feta cheese, crumbled Instructions: Preheat oven to 450 degrees. In large bowl, combine turkey, onion, parsley, lemon pepper, garlic and oregano. In large, non-stick skillet, over medium-high heat, sauté mixture in oil 5 to 7 minutes, or until turkey is lightly browned and no longer pink in center. Place pizza shells on large baking sheet. Top with turkey mixture, tomatoes, olives and cheese. Bake for 10 to 12 minutes, until the crust is heated through and the cheese slightly melted. Nutritional Information: Makes 2 pizzas or 8 servings.Per serving: 302 calories, 8 g. total fat (3 g. saturated fat), 39 g. carbohydrate-, 17 g. protein, 2 g. dietary fiber, 737 mg. sodium. Source: American Institute for Cancer Research 2008, www.aicr.org Northwestern Baked Salmon with Artichoke HeartsIngredients:1 6-oz jar of marinated artichoke hearts, drained and chopped 1/2 cup minced red onion 1/2 cup minced celery 4 4-oz. salmon filets, skin removed Salt and freshly ground black pepper, to taste 2 Tbsp. reduced fat sour cream 1/2 Tbsp. Dijon mustard 1 1/2 Tbsp.dried parsley Instructions: Preheat oven to 400 degrees. In medium bowl, mix together artichoke hearts, red onion and celery. Set aside. Place salmon filets on 4 individual sheets of aluminum foil. Sprinkle each filet with salt and pepper. In small bowl, mix sour cream with mustard. Spread equal amounts on top of each filet. Top with equal amounts on top of each filet. Sprinkle each filet with equal amounts of parsley. Fold edges and crimp to seal. Place fish packets on cookie sheet. Bake for 12-15 minutes, or until cooked through. Nutritional Information: Makes 4 servings. Per serving: 268 calories, 16 g. fat(3 g. saturated fat), 7 g. carbohydrate, 24 g. protein, 2 g. dietary fiber, 289 mg. sodium. Source: American Institute for Cancer Research 2008, www.aicr.org Brussels Sprouts with Pecans and Dried CranberriesIngredients:1 bag (16 oz.) frozen, petit baby Brussels sprouts 1 Tbsp. extra virgin olive oil 2 tsp. balsamic vinegar 2 Tbsp. finely chopped, lightly toasted pecans 1/4 cup dried cranberries Salt and freshly ground black pepper, to taste Instructions: Cook Brussels sprouts according to package directions. Meanwhile, in small bowl, stir together oil, vinegar, pecans and cranberries. Transfer cooked sprouts to serving dish. Gently toss with dressing. Season with salt and pepper and serve immediately. Nutritional Information: Makes 4 servings. Per serving: 102 calories, 6 g total fat (>1 g saturated fat), 11 g carbohydrates, 2 g protein, 2 g dietary fiber, 13 mg sodium. Source: American Institute for Cancer Research 2008, www.aicr.org Bean and Vegetable Enchilada CasseroleIngredients:1 medium bell pepper, chopped 1 large onion, chopped 2 cloves garlic, minced 1 Tbsp. canola oil 1 can (14 oz.) black beans, drained and rinsed 1 can (14 oz.) pinto beans, drained and rinsed 1 package (16 oz.) frozen corn, thawed 1 can (28 oz.) pureed or crushed tomatoes 1 Tbsp. chili powder 1/2 tsp. ground cumin Dash of hot sauce, to taste Salt and freshly ground pepper, to taste 12 corn tortillas 1 cup grated reduced-fat Jack cheese Instructions: Preheat oven to 350 degrees. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes. Assemble casserole in 9 x 13-inch baking dish. Cover bottom with one-third of bean mixture. Layer six tortillas on top of beans. Repeat once more, ending with bean mixture on top. Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes. Nutritional Information: Makes 8 servings. Per serving: 320 calories, 7 g total fat (2 g saturated fat), 53 g carbohydrates, 15 g protein, 11 g dietary fiber, 677 mg sodium. Source: American Institute for Cancer Research 2008, www.aicr.org Quick Veggie Stir-FryIngredients:1 Tbsp. canola oil 1 package (15-20 oz.) frozen or fresh vegetables 1-3 Tbsp. prepared stir-fry sauce (see note) 2 cups cooked brown rice 2 Tbsp. peanuts or almonds (optional) Instructions: In skillet or wok, heat oil. Add vegetables and stir-fry until tender crisp. Add sauce and heat through. Serve over rice. Sprinkle with nuts, if desired. Note: Chinese stir-fry sauces like soy and hoisin are available in supermarkets and specialty stores. Nutritional Information: Makes 4 servings. Per serving: 249 calories, 8 g total fat (1 g saturated fat), 37 g carbohydrates, 7 g protein, 3 g dietary fiber, 681 mg sodium. Source: American Institute for Cancer Research 2008, www.aicr.org Apricot Bar CookiesFeatured in the revised edition of The New American PlateIngredients: Canola oil cooking spray 1 cup quick-cooking rolled oats 1 cup whole wheat flour 1/3 cup packed brown sugar 1/2 tsp. cinnamon 1/4 tsp. salt 1/4 tsp. baking soda 1/3 cup canola oil 5 Tbsp. apple juice, divided 1/2 cup apricot jam, preferably fruit-sweetened 1 package (7 oz.) dried apricots, diced Instructions: Preheat oven to 350 degrees. Spray 9 X 9-inch baking pan with cooking spray. In large bowl, mix together oats, flour, sugar, cinnamon, salt and baking soda until well combined. In small bowl, whisk oil and 3 tablespoons juice together and pour over oat mixture, blending well until moist and crumbly. Reserve 3/4 cup for topping. Press the remainder evenly into prepared pan. In small bowl, blend jam with remaining 2 tablespoons apple juice. Stir in dried apricots. Spread evenly over crust. Sprinkle reserved crumb mixture over apricots, lightly pressing down with fingers. Bake 35 min. or until golden. Cool in pan on wire rack. Cut into bars. Nutritional Information: Makes 16 bars. Per serving: 162 calories, 5 g total fat (<1 saturated fat), 28 g carbohydrate, 2 g protein, 2 g dietary fiber, 63 mg sodium. Source: American Institute for Cancer Research 2008, www.aicr.org |
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