Garlic, parsley, chopped ripe tomatoes, basil, oregano and cayenne cooked down into a sauce for fusilli, with diced cooked chicken optional. Four servings at 304 calories and under 1 g saturated fat per cup, and it keeps for next day's lunch served cold.
Section archive
Page 42 of 59
Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Cooking
Healthy Recipes: Almond Fig Bars
An AICR recipe for sixteen almond fig bars made with whole-wheat flour, honey, unsweetened applesauce, canola oil, dried figs and toasted almonds, baked about 25 minutes, at 90 calories a serving.
Cooking
Healthy Recipes: GOOD-FOR-YOU CORNBREAD
A cornbread made with 1% buttermilk and tub margarine to cut saturated fat and cholesterol, baked 20 to 25 minutes in an 8-inch dish and cut into 10 squares. Each square has 178 calories, 6 g fat, 1 g saturated fat and 94 mg sodium.
Cooking
Healthy Recipes: Spicy Baked Fish
Brush cod fillet with olive oil and salt-free spicy seasoning, then bake at 350 degrees for about 15 minutes and serve with rice. Makes four servings; each 3-ounce piece has 133 calories, 1 g fat and 119 mg sodium.
Cooking
Healthy Recipes: Pumpkin Bundt Cake
Dana Jacobi describes fixing a failed low-fat pumpkin bread, which she traced to too little fat and incorrect leavening, by adding a whole egg, buttermilk and more sour cream, shifting from baking powder to baking soda, and baking the batter in a bundt pan.
Cooking
Healthy Recipes: Basic Caribbean Black Beans
A quick black bean dish with onion, bell peppers, tomatoes and cumin. The notes call black beans filling, low in fat and high in fiber, say bell peppers carry about twice the vitamin C of citrus by weight, and credit cumin for the Caribbean flavor.
Cooking
Healthy Recipes: Baked Moroccan Chicken
Chicken breasts bake for about 35 minutes under a lemon, honey, cinnamon, cumin, ginger and turmeric glaze, basted three times. The spices keep the sodium level in check and may carry some cancer-fighting properties; string beans and mashed sweet potatoes round out the plate.
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Healthy Recipes: Pork Chops with Braised Red Cabbage, Apple and Cranberries
Dana Jacobi's AICR column makes the case for cheap seasonal red cabbage and apples, braised with dried cranberries, cinnamon and clove and served as a bed under pork chops, then paired days later with wild rice and black beans.
Cooking
Healthy Recipes: Chicken Crusted with Almond and Flax
The American Institute for Cancer Research coats chicken breasts in almond meal and ground flax with garlic, lemon, cayenne and paprika, skipping the frying. The notes say flax's omega-3s and lignans may help protect against cancer and other chronic diseases.
Cooking
healthy Recipes: Chili with Walnuts
A chili for six built on lean ground turkey, toasted walnuts, kidney beans and tomatoes. The notes say swapping turkey for red meat is a step toward preventing colon cancer, and that walnut omega-3s have been shown to lower cholesterol, triglycerides and blood pressure.
Cooking
Healthy Recipes: Mouth-watering oven-fried fish
A heart-healthy oven-fried fish recipe: fillets soaked briefly in seasoned milk, coated in cornflake crumbs and baked at 475 degrees. Six servings at 183 calories and 2 grams of fat each.
Cooking
Healthy Recipes: Acorn Squash and Apple Soup
Roast an acorn squash, saute onion and leek with a tart apple, then simmer everything in reduced-sodium chicken broth and garnish with mint. Five servings at 103 calories. AICR notes alliums such as leeks and onions have been linked to lower stomach cancer risk.
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Healthy Recipes: Chicken Stew
Skinned chicken pieces simmer with garlic, onion, tomatoes and parsley for 25 minutes, then with celery, potatoes, carrots and bay leaves for 15 more. Eight servings at 206 calories and 6 grams of fat each.
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Healthy Recipes: Chichen Ratatouille
A one-dish meal for four: saute skinless chicken breast, then cook it down with zucchini, eggplant, onion, green pepper, mushrooms and canned tomatoes and serve over rice. Each 1-1/2 cup serving carries 266 calories and 253 mg of sodium.
Cooking
Healthy Recipes: Stir-Fried Beef and Potatoes
Trimmed sirloin is browned with garlic, vinegar, salt and pepper, then cooked with onion and tomato and served over boiled potatoes and white rice. Six servings; each 1 1/4-cup portion with potatoes and rice runs 549 calories and 8 grams of fat.
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Enter your school lunch recipes to win $3000
Let's Move! and the USDA offered $12,000 in prizes for new school-lunch recipes built on whole grains, dark green and orange vegetables, or dry beans and peas. Teams of a chef, a nutrition professional, a student and a parent could enter until December 30, 2010.
Cooking
Healthy Recipes: Pacific Halibut with Olives and Tomatoes
A recipe for halibut fillets baked under a sauce of garlic, onion, green pepper, black olives and plum tomatoes, serving four at 270 calories each, from the American Institute for Cancer Research.
Cooking
Healthy Recipes: Tandoori Spinach
Spinach is wilted, squeezed dry and chopped, then finished with scallions, garlic, curry powder and reduced-fat Greek yogurt in place of a cream- or butter-based marinade. Makes four servings at 93 calories each; the write-up notes spinach supplies vitamins A and K and folate.
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