An NHLBI Keep the Beat recipe: lean sirloin steaks seared then finished in the oven, served with a sauce of mushrooms, shallot, garlic, no-salt-added tomatoes, cider vinegar and beef broth thickened with cornstarch.
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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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Beef Main Dish
Healthy Recipes: Beef Steak With Carrots and Mint
Sirloin steaks seasoned, oiled and grilled or broiled, served with a salad of grated carrot, cucumber and fresh mint marinated in orange juice and olive oil. Four servings at 191 calories, from NHLBI's Keep the Beat.
Cooking
Healthy Recipes: Yogurt Salad Dressing
A five-ingredient dressing of nonfat yogurt, nonfat mayonnaise, dried chives and dill, and lemon juice, mixed and chilled. It makes eight 2-tablespoon servings of 23 calories each, with no fat and 84 mg sodium.
Cooking
Healthy Recipes: Classic Macaroni and Cheese
A lighter baked macaroni and cheese using low-fat sharp cheddar and evaporated skim milk, with sauteed onion and a beaten egg. Bakes 25 minutes at 350 degrees; eight half-cup servings at 200 calories and 4 g fat each.
Chef Erin's Recipes
Chef Erin's recipe: Pistachio Crusted Pork Loin
A roast pork loin pressed with chopped pistachios, lemon zest, flour and melted butter, baked at 325 degrees to an internal 155 degrees. A four-ounce serving runs 332 calories, 35.4 g protein and 17.9 g fat.
Chef Erin's Recipes
Chef Erin's recipe: Steak a'la Mexicana
A recipe for thin-sliced flank steak seared then simmered with onion, garlic, jalapeno, tomato, oregano, thyme and V8 juice, served over brown rice. Serves four at 248 calories per serving.
Chef Erin's Recipes
Chef Erin's Recipe: Light Strawberry Rhubarb Crisp
Chef Erin bakes strawberries and rhubarb under an oat, almond and flaxseed topping sweetened with maple syrup, and suggests it as a way to get used to less sugar, or as breakfast topped with Greek vanilla yogurt.
Cooking
Healthy Recipes: Chocolate Mint Angel Food Cake with Raspberry Sauce
The recipe pairs a cocoa and peppermint angel food cake with raspberry sauce, and argues that desserts built on whole fruit with little fat carry a lower calorie density, so one portion delivers fewer calories.
Chef Erin's Recipes
Chef Erin' Recipe: Healthy Fish Tacos
Chef Erin pan-cooks seasoned tilapia with cabbage, tomatoes and black beans, then serves it in whole-wheat tortillas under a roasted poblano cream sauce. Serves four, at 330 calories, 40 g protein and 8.5 g fat per serving.
Chef Erin's Recipes
Chef Erin's recipe: Southwest Black Bean Salad
A four-serving salad of black beans, bell peppers, jalapeno, corn, spinach, red onion and cilantro in a cumin, chile and lime dressing, at 162 calories a serving. Add canned tuna to make it a meal.
Cooking
Healthy Recipes: Spinach Fettuccine with Salmon and Green Beans
An American Institute for Cancer Research dish pairing spinach fettuccine with wild salmon and green beans, seasoned with paprika and lemon juice. The notes cover salmon's omega-3s, sourcing guidance from the Monterey Bay Aquarium's Seafood Watch, and adding red pepper flakes for heat.
Cooking
Healthy Recipes: Herbed Rice with Mushrooms and Wilted Spinach
Long grain rice simmered with oregano, parsley, thyme and soy sauce, then tossed with sauteed cremini mushrooms, onion and wilted baby spinach. Five servings at 180 calories each; the piece notes research linking folate-rich foods like spinach to lower pancreatic cancer risk.
Cooking
Healthy Recipes: Moroccan Baked Tilapia
Dana Jacobi sets out four rules for buying fish, then argues US-farmed tilapia is both affordable and ecologically sound. To fix its blandness she uses a North African dry rub of cumin, paprika, coriander and cayenne, served over steamed or sauteed spinach.
Cooking
Healthy Recipes: Steamed Halibut with Ginger and Green Beans
Pacific halibut fillets steamed with ginger for 10 to 12 minutes, finished with green onions, soy sauce and hot peanut and sesame oils, and served with steamed green beans. Four servings at 200 calories each, from AICR.
Cooking
Healthy Recipes: Caribbean Pink Beans
Pink beans soaked overnight, then simmered with plantains, tomato, red pepper, onion and garlic, with no lard or added fat. Sixteen half-cup servings at 133 calories and under 1 g fat each.
Cooking
Health Recipes: Marvelous Mushroom Barley Soup
An AICR winter soup built on pearl barley, mushrooms, shallots, carrots, thyme and oregano in beef stock. The write-up notes barley is a good source of fiber and supplies iron and selenium, and recommends stock over broth because boiling bones gives a richer result.
Cooking
Healthy Recipes: Scintillating Soup
An American Institute for Cancer Research recipe for a winter soup built on red lentils, cannellini beans and garbanzos with carrots, celery, onion and tomatoes, spiced with fresh ginger, cardamom, curry powder and cinnamon.
Cooking
Health Recipes: Veggie Casserole
A baked casserole of butternut squash, potato, bell pepper, carrot, zucchini, green beans and mushrooms with no-salt-added tomatoes and fresh herbs, finished under the broiler with Romano or Parmesan. It serves four to six at 120 calories a serving.
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