A four-serving salmon dish: fillets brushed with egg white, coated in toasted sesame seeds and pan-seared, then spooned with a glaze of reduced-sodium soy sauce, mirin, broth, honey, ginger and garlic. Each serving has 290 calories and 27 g protein.
Section archive
Page 10 of 59
Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Healthy Recipes from AICR
Healthy recipes: Black-Eyed Peas with Sweet Potatoes and Greens
A four-serving PCRM recipe simmering frozen kale, chard or collards with vegetable broth, black-eyed peas, garlic, cooked sweet potato and a few dashes of liquid smoke for 20 to 30 minutes. 298 calories, 16 g protein and 13.3 g fiber per serving.
Healthy Recipes from AICR
Healthy Recipes: Cheesy Eggplant Casserole
Eggplant slices are floured and browned, then layered with a tomato and vegetable sauce, low-fat cottage cheese and mozzarella and baked. The meatless casserole makes six servings at 258 calories, 21 g protein and 7 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Chia Supercharges a Creamy Smoothie
Dana Jacobi lightens a daily breakfast smoothie, swapping fat-free milk for 2% and chia seeds and strawberry preserves for banana and agave. The changes cut about 105 calories while keeping as much fiber as a bowl of oatmeal, plus the omega-3s from the seeds.
Vegetarian Recipes
Healthy Recipes: Greens Soup
Onion, celery, potatoes and split peas simmered an hour, then zucchini, broccoli and spinach added and the whole thing blended smooth. Eight 1.5-cup servings at 122 calories and 8.6 g of fiber each, from PCRM.
Healthy Recipes from AICR
Healthy Recipes: Creamy Quinoa Oat Porridge
A recipe for breakfast porridge combining quinoa and quick-cooking steel-cut oats simmered in almond milk and apple cider with shredded Granny Smith apple and cinnamon, finished with maple syrup and optional ground flaxseed. Makes three servings at 261 calories each.
Healthy Recipes from AICR
Healthy Recipes: A Colorful Moroccan Stew Calls for Seven Vegetables
A meatless Moroccan seven-vegetable tagine with chickpeas, turnips, carrots, cumin, paprika, ginger and turmeric. The writer says a heavy Dutch oven makes stews as good as a real tagine pot, and advises checking canned bean and tomato labels for low sodium.
Healthy Recipes from AICR
Healthy Recipes: Vegetable Stuffed Turkey Loaf
An American Institute for Cancer Research dish: ground turkey bound with bread crumbs and a splash of milk, seasoned with onion, garlic, Italian herbs and Parmesan, studded with whatever fall vegetables are on hand, brushed with tart berry jelly and served with a tomato-basil salad.
Vegetarian Main Dish
Food for Life Recipe of the Week: Hot Carob "Cocoa"
A one-serving hot drink from Breaking the Food Seduction: carob powder whisked with cornstarch or arrowroot, then water or non-dairy milk, heated and sweetened to taste. Carob is sweeter than cocoa, so little sweetener is needed. 37 calories when made with water.
Healthy Recipes from AICR
Healthy Recipes: Tandoori Chicken Skewers with Mint Raita
Chicken breast strips marinate in Greek yogurt, coconut milk, curry powder and garlic, then cook on skewers and serve with mint raita. Each of four main-course servings has 121 calories, 8 g protein and 297 mg sodium.
Healthy Recipes from AICR
Healthy Recipes: Apricot Pecan Bars
A recipe for apricot pecan bars built on whole-grain oats, dried apricots, pecans and silken tofu, offered as a homemade alternative to packaged granola bars. It makes 24 servings at 190 calories and 3 grams of fiber each.
Baked Goods
Vegetarian recipes: Cranberry Corn Bread
A two-loaf quick bread combining cornmeal and whole-wheat pastry flour with orange juice concentrate, brown rice syrup, fresh cranberries and optional walnuts. About 118 calories a slice with nuts, 102 without.
Healthy Recipes from AICR
Healthy Recipes: White Bean and Spinach Soup
A six-serving soup of cannellini beans, carrot, onion, garlic, tomatoes, whole-wheat pasta shells and baby spinach in low-sodium vegetable stock, topped with Parmesan. Each serving has 199 calories, 10 g protein and 85 mg sodium.
Healthy Recipes from AICR
Healthy Recipes: Chicken and Pear Salad with Mint Dressing
A summer salad of cubed pears, cooked chicken breast, cucumber and red onion under a blended dressing of vinegar, lemon, honey and fresh mint. Four servings at 231 calories and 5 grams of fibre each.
Healthy Recipes from AICR
Healthy Recipes: Apple Crisp
A nine-serving apple crisp built on green apples, quick oats, walnuts and maple syrup, with just one tablespoon of sugar. Each serving has 182 calories, 7.3 g fat and 2.9 g fiber.
Vegetarian Recipes
Food for Life Recipe of the Week: Ratatouille
A PCRM Food for Life recipe for ratatouille with eggplant, tomatoes, zucchini and bell pepper, cooked in water rather than oil. It makes ten one-cup servings at 47 calories each.
Healthy Recipes from AICR
Healthy Recipes: Grilled Panzanella
A grilled panzanella of bell pepper, red onion, tomato, cucumber and crusty whole-grain bread, dressed with garlic, basil, mustard and white wine vinegar. It serves six at 193 calories and 4 grams of fiber each, and is suggested alongside light grilled fish.
Vegetarian Recipes
Healthy Recipes: Black Bean Fiesta Salad
A two-serving salad of black beans, corn, red onion, red bell pepper, green onion, cilantro and lime juice, chilled for several hours before serving. Each serving has 394 calories, 21 g protein and 21 g fiber. From Neal Barnard's Power Foods for the Brain.
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