A nine-serving skillet dish of green onions, garlic, Italian-style stewed tomatoes, black beans and artichoke hearts, at about 90 calories and 4 grams of fiber 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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Cooking
St. Patrick’s Day: Celebrate with Corned Beef
The USDA's Meat and Poultry Hotline answers St. Patrick's Day corned beef questions: keep an unopened pouch 5 to 7 days refrigerated, freeze a drained brisket up to a month, cook it slowly with moist heat, and bring it to at least 160 degrees F internally.
Healthy Recipes from AICR
Healthy Recipes: Penne with Vegetables
A recipe for whole-wheat penne tossed with broccoli, peppers, mushrooms, zucchini, tomatoes and spinach, finished with Parmesan and fresh basil. Makes 6 servings at 260 calories and 8 g total fat each.
Healthy Recipes from AICR
Healthy Recipes: Simple Leafy Green Sauté
A sauté of kale, chard or collard greens with garlic, onion and olive oil, alongside a note that eating non-starchy vegetables may protect against cancers of the mouth, throat, esophagus and stomach, and that a little oil helps the body absorb beta-carotene.
Healthy Recipes from AICR
Health E-recipes: Breakfast Burrito with Refried Black Beans
An AICR recipe for a whole-wheat breakfast burrito filled with coarsely mashed black beans seasoned with cumin and oregano, salsa, baby spinach and a scrambled egg. The bean mixture fills four burritos; one serving runs 270 calories with 15 grams of protein and 6 grams of fiber.
Healthy Recipes from AICR
Healthy Recipes: Butternut Squash Soup with Chicken
AICR purees butternut squash with leeks, fresh ginger and reduced-sodium chicken stock, then stirs in shredded cooked chicken. The write-up notes butternut is botanically a fruit and that federal researchers are still investigating ginger's health uses.
Seafood Main Dish
Teriyaki-Glazed Salmon With Stir-Fried Vegetables
Salmon fillets marinate in teriyaki sauce, mirin, rice vinegar, scallions and ginger, then bake while frozen stir-fry vegetables cook in a wok with garlic and soy sauce. Four servings, 20 minutes prep, 15 minutes cooking, 253 calories a portion.
Seafood Main Dish
Spanish-Style Shrimp Stew
A recipe from the NHLBI's Deliciously Healthy Dinners: shrimp simmered with fennel, garlic, no-salt-added tomatoes, broth and new potatoes, finished with oregano, basil and lemon. Serves four at 211 calories and 375 mg sodium per 1 1/2-cup portion.
Seafood Main Dish
Red Snapper Provencal
A recipe for sautéed red snapper, bass or tilapia served with a sauce of tomatoes, black olives, garlic and optional anchovy paste: 20 minutes prep, 20 minutes cooking, four servings at 216 calories.
Seafood Main Dish
Grilled Tuna With Chickpea and Spinach Salad
A recipe for tuna steaks marinated in lemon, garlic and oregano, then grilled or broiled and served over a chickpea and spinach salad: 25 minutes prep, 20 minutes cooking, four servings at 282 calories.
Poultry Main Dish
Cornbread-Crusted Turkey
An NHLBI Keep the Beat recipe: turkey fillets marinated in buttermilk and Dijon, coated in cornbread crumbs and baked, then served with baby carrots in a sage and chicken broth sauce. Four servings at 285 calories and 29 g protein.
Poultry Main Dish
Chicken Ratatouille
Chicken strips sauteed with zucchini, eggplant, onion, bell pepper and mushrooms, then simmered with canned tomatoes, garlic and basil. Four servings at 266 calories and 30 g protein, from NHLBI's Keep the Beat.
Poultry Main Dish
Chicken Quesadillas With Red and Green Salsa
Broiled chicken strips, pepper jack and optional pine nuts folded into whole-wheat tortillas and baked, served with a salsa of fresh tomato, red onion, jalapeno, lime and cilantro. Four servings at 339 calories, 11 grams of fat and 26 grams of protein each.
Beef Main Dish
Stir-Fried Orange Beef
Flank steak strips coated in egg white and cornstarch, stir-fried with frozen vegetables in hoisin, soy sauce and orange juice. Four servings of about two cups, at 261 calories each.
Beef Main Dish
Quick Beef Casserole
A one-pan casserole of lean ground beef, onion, celery, green pepper, tomatoes, peas, carrots and rice, 10 minutes to prepare and 45 to cook. Each of eight 1 1/2-cup servings has 201 calories, 5 grams of fat and 164 mg of sodium.
Beef Main Dish
Mediterranean Kabobs
Beef and chicken cubes skewered with onion, cherry tomatoes and red bell pepper, marinated in olive oil, garlic, lemon juice and parsley, then grilled or broiled. Four servings of three skewers at 202 calories each.
Beverages
Tropical Freeze
Blend a peeled orange with frozen banana and mango chunks and fortified soymilk or rice milk for two to three minutes to make about three cups of a thick frozen dessert with no added fat or refined sugar. From PCRM.
Beverages
Strawberry Smoothie
Blend frozen strawberries, a frozen banana and vanilla rice milk at high speed for about two cups. From Neal Barnard's Foods That Fight Pain, recipe by Jennifer Raymond, republished from PCRM.org.
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