Canned albacore flaked with chopped apple, green bell pepper and scallions, dressed with lemon juice and canola oil instead of mayonnaise, then finished with dill and lemon zest. Served on lettuce with cucumber and watercress; two servings at 220 calories.
Section archive
Page 28 of 59
Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Salads Calbeans
Salads: Baby Limas with Tomato and Basil
Toss hot cooked baby lima beans with olive oil, lemon juice and rind, garlic, salt and pepper, then add tomatoes, red onion and basil and marinate one to two hours at room temperature. Serves four to six at 236 calories, 11 grams of protein and 10 grams of fiber.
Soups-calbeans
Heart healthy recipe: 6 Bean Soup
A soup built on six dried beans, soaked separately to keep their color, simmered about an hour with onion, celery, carrot, green pepper, parsley, garlic, soup mix and tomatoes. Makes about a gallon, or 16 one-cup servings at 112 calories each.
Heart Healthy Recipes
Bread: BANANA-NUT BREAD
A banana-nut bread that leans on mashed bananas and low-fat buttermilk for moisture to keep the fat down, with brown sugar, margarine and chopped pecans, baked 50 to 55 minutes. A half-inch slice runs 133 calories with 5 grams of fat. From the NHLBI.
Heart Healthy Recipes
Toppings/Sauces: Fresh Salsa
An NHLBI salsa recipe that leans on fresh herbs so you can use less salt: tomatoes, onion, garlic, serrano or jalapeno peppers, cilantro, avocado and lime juice, served right away or within four or five hours. Eight half-cup servings at 42 calories each.
Heart Healthy Recipes
Cakes: Frosted Cake
A special-occasion cake made with skim milk, margarine and orange peel, iced with low-fat cream cheese, cocoa and confectioners sugar to cut saturated fat and calories. Sixteen servings at 241 calories, 5 g total fat and 2 g saturated fat per slice.
Heart Healthy Recipes
Rice: White Rice
An NHLBI rice dish using a single tablespoon of oil with onion, garlic and optional corn, peas, carrots or peppers. Six half-cup servings supply 270 calories, 3 g total fat and 183 mg sodium each.
Heart Healthy Recipes
Potatoes: Garden Potato Salad
A recipe for potato salad dressed with blended low-fat cottage cheese, skim milk, lemon juice and vinegar in place of mayonnaise, making 10 one-cup servings at 151 calories, under 1 g of fat and 118 mg of sodium each.
Healthy Recipes from AICR
Healthy Recipes:Papaya Salsa with Jicama "Chips"
Dana Jacobi explains how to pick a ripe papaya, judging by color and a gentle squeeze rather than fragrance, and notes its carotenoids, vitamin C, folate, potassium and fiber, before pairing it in a tropical salsa served with jicama "chips."
Healthy Recipes from AICR
Healthy Recipes: Classic Turkey
Turkey cutlets sauteed with garlic powder, mushrooms and shallots, then finished with lemon juice, Worcestershire sauce and Dijon mustard. Serves four at 130 calories each. AICR notes its expert report found foods containing selenium may help lower the risk for prostate cancer.
In the Kitchen
FDA - 7 Tips for Cleaning Fruits, Vegetables (video)
FDA's Glenda Lewis explains how produce picks up contamination in the field, in handling and at home. The advice: wash hands 20 seconds, cut away bruised areas, rub produce under plain running water without soap, wash before peeling, scrub firm produce, and dry it.
Heart Healthy Recipes
Potatoes: Delicious Oven French Fries
Oven-baked fries: soak potato strips in ice water, toss with garlic and onion powder, white pepper, allspice and hot pepper flakes, brush with a tablespoon of oil, then bake at 475 degrees. Five one-cup servings, each 238 calories and 4 grams of fat.
Heart Healthy Recipes
Pasta: Sweet and Sour seashells
A cold pasta salad: shell macaroni tossed with a blended dressing of sugar, cider and wine vinegars, mustard and pimento, plus cucumber and onion, marinated 24 hours and drained before serving to keep fat and sodium low. Makes 18 half-cup servings at 149 calories each.
Heart Healthy Recipes
Green Vegetables: Vegetable Stew
Potatoes, carrots, summer squash, corn, onion, garlic, scallion, hot pepper and tomatoes simmer in low-sodium vegetable broth, with some of the squash pureed to thicken the pot. Makes 8 servings of 1 1/4 cups at 119 calories each.
Heart Healthy Recipes
Green Vegetables: Smothered Greens
A recipe that simmers mustard, turnip, collard or kale greens in a stock built on a quarter pound of skinless smoked turkey breast instead of fatback. Five one-cup servings at 80 calories and 2 g fat each.
Heart Healthy Recipes
Green Vegetables: Italian Vegetable Bake
A baked dish of canned tomatoes, onion, green beans, okra, green pepper, zucchini and eggplant seasoned with lemon juice, basil and oregano and finished with Parmesan, made with no added fat. Yields 18 half-cup servings at 36 calories and 86 mg sodium each.
Heart Healthy Recipes
Green Vegetables: Green Beans Saute
An NHLBI side dish of green beans and thinly sliced yellow onion sauteed in one tablespoon of oil and tossed with parsley. Four three-quarter-cup servings run 64 calories and 282 mg sodium each.
Heart Healthy Recipes
Green Vegetables: Fresh Cabbage and Tomato Salad
A raw salad of thinly sliced cabbage, cubed tomatoes and sliced radishes, dressed with olive oil, rice vinegar or lemon juice, black and red pepper and fresh cilantro. Eight one-cup servings at 41 calories each, from the NHLBI.
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