A baked take on nachos grandes, layering tortilla chips with homemade salsa fresca, refried black beans, Pepper Jack, sour cream and avocado. Four servings of two stacks each, at 192 calories and 5 grams of fibre per serving.
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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: Wasabi-Crusted Cod with Ponzu Sauce
A recipe for cod marinated in ponzu sauce, smeared with wasabi paste, coated in whole-wheat panko and sesame seeds, seared then finished in the oven. Makes four servings at 161 calories each. Hannah Herrera's version won first place in AICR's recipe contest.
Healthy Recipes from AICR
Healthy Recipes: Spring Pasta Salad
Whole-wheat shells with asparagus, fava beans, arugula, grape tomatoes, ricotta salata and dill. The lemon and oil dressing replaces mayonnaise, so the salad holds up better outdoors. Twelve servings at 192 calories and 4 g fat each.
Healthy Recipes from AICR
Healthy Recipes: Creamy Cucumber Fennel Salad
Thinly sliced English cucumber and fennel tossed in low-fat Greek yogurt whisked with apple cider vinegar, salt and pepper, then garnished with fennel fronds. It makes four servings at 44 calories each, with no fat and 5 g protein.
Healthy Recipes from AICR
Healthy Recipes: Maple Cayenne Pecans
Toss raw pecan halves with coconut oil, maple syrup, cinnamon, salt and cayenne, bake 15 minutes at 325 degrees, then cool fully. Makes four quarter-cup servings of 194 calories each, and the mix keeps all week.
Healthy Recipes from AICR
Healthy Recipes: Baby Kale Tuna Salad with Wasabi Dressing
Dana Jacobi's salad tosses baby kale, halved grape tomatoes and sweet onion with canned water-packed tuna, dressed at the last minute with wasabi whisked into lemon juice and olive oil. Makes two servings at 249 calories each.
Healthy Recipes from AICR
Healthy Recipes: Cornmeal Herb Crisp Crackers
Crackers of stone-ground cornmeal, flour, dried basil and oregano bound with a little butter, offered for Whole Grains Sampling Day. Whole cornmeal keeps the endosperm, bran and germ, supplying fiber, iron and carotenoids. Ten servings, 44 calories each.
Healthy Recipes from AICR
Healthy Recipes: Asian Savoy Cabbage and Shiitake Mushroom Soup
Vegetable stock simmered with Savoy cabbage, carrots and shiitake mushrooms, topped with sliced cooked egg and cilantro. Four servings at 90 calories each. Cabbage brings vitamins C and K plus glucosinolates, which the recipe notes show promising cancer-protective properties.
Healthy Recipes from AICR
Healthy Recipes: Asian Savoy Cabbage and Shiitake Mushroom Soup
A four-serving soup simmers Savoy cabbage, carrots and shiitake mushrooms in low-sodium vegetable stock with soy sauce, topped with sliced cooked egg and cilantro. Each 90-calorie bowl supplies vitamins C and K plus cruciferous glucosinolates.
Healthy Recipes from AICR
Healthy Recipes: Cranberry Apple Salsa
A raw relish of fresh cranberries, Fuji apple, red onion, lime and jalapeño, pulsed in a food processor and left 20 minutes for the flavors to marry. Makes eight quarter-cup servings at 36 calories each; serve with whole grain crackers the same day.
Healthy Recipes from AICR
Healthy Recipe: Apples Galore
An eight-serving salad of red and Granny Smith apples with dried cherries, cranberries, walnuts and vanilla yogurt. AICR notes apples' flavonoids sit mostly in the peel, so leave it on; each serving runs 212 calories.
Healthy Recipes from AICR
Healthy Recipes: Winter Squash and Sage
Butternut squash roasted until fork-tender, then sauteed with shiitake mushrooms, garlic and fresh sage and finished with grated Parmesan. Four servings at 121 calories, and the AICR notes the squash's carotenoids.
Healthy Recipes from AICR
Healthy Recipes: Ratatouille with Millet
A slow-cooker ratatouille of eggplant, fire-roasted tomatoes, green beans, carrots, chickpeas and pearl onions, layered with Parmesan-seasoned millet. Makes 8 servings at 290 calories, 9 grams of fat and 10 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Easy Herbed Chicken
Chicken breasts sliced into four cutlets, pounded with a paste of cilantro, spearmint, onion, ginger, sesame oil and lime zest, then seared in a heavy skillet. Four servings at 264 calories each with 30 g protein; serve with rice and a vegetable stir-fry.
Healthy Recipes from AICR
Healthy Recipes: Banana Waffles with Blueberries
A recipe for banana waffles made with white whole-wheat flour and quick oats, topped with toasted walnuts and a honey-lemon blueberry sauce. Each waffle serving runs 302 calories with 4 grams of fiber; a quarter cup of sauce adds 54 calories.
Healthy Recipes from AICR
Healthy Recipes: Beet Salad with Peaches and Walnuts
Sliced cooked beets and tomatoes layered with peaches tossed in a shallot, mint, thyme, olive oil, lemon and honey dressing, then topped with toasted walnuts and crumbled goat cheese. Six servings at 197 calories each.
Healthy Recipes from AICR
Healthy Recipes: Raspberry Almond Muesli
A make-ahead Swiss muesli of raw rolled oats, ground flaxseed, raspberries, toasted coconut and almonds soaked in buttermilk and served cold. It makes two servings of 411 calories with 15 g of fibre each.
Healthy Recipes from AICR
Healthy Recipes: Avocado Zucchini Soup
A chilled soup of zucchini and green onion simmered in vegetable broth, then blended with avocado, almond milk, lime and a little cumin, topped with cucumber salsa. Makes four one-cup servings at 108 calories each.
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