An American Institute for Cancer Research recipe that sears cubed chicken breast in canola oil with ground fennel and cumin seeds, turmeric, coriander and oregano, then adds red and yellow bell peppers, carrots and red onion. Leftovers keep in the refrigerator.
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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
Healthy Recipes: Summer Is Time for Ice Cream
An American Institute for Cancer Research writer recalls childhood summers of one modest scoop and no seconds, then offers her lighter update: reduced-fat frozen yogurt under a homemade dark chocolate sauce, dressed for occasions with fresh berries and toasted almonds.
Cooking
Healthy Recipes: Spaghetti with turkey meat sauce
A heart-healthy dish built from ground turkey browned in nonstick spray, canned tomatoes, green pepper, onion, garlic and oregano, simmered 30 minutes and served over unsalted spaghetti. Six servings at 330 calories, 5 g fat and 280 mg sodium each, from the NIH.
Cooking
Healthy Recipes: Tuna Salad
Two cans of water-packed tuna, rinsed and flaked, mixed with chopped celery, green onions and reduced-fat mayonnaise. Five half-cup servings at 146 calories each.
Cooking
Healthy Recipes: Rockport Fish Chowder
Low-fat milk and bottled clam juice keep the fat down in this cod or haddock chowder with onion, celery, carrots, potatoes, thyme and paprika. It makes eight 1-cup servings at 186 calories each, with 6 g total fat and 302 mg sodium.
Cooking
Healthy Recipes: Simple Summer Salsa
A reader-submitted avocado and mango salsa with jalapeno, jicama, lime juice and cilantro, left 20 minutes for the flavors to meld. It makes twelve quarter-cup servings at 35 calories each, and the submitter pairs it with lean chicken, egg whites, low-fat chips and high-fiber tortillas.
Cooking
Healthy Recipes: Scrumptious meat loaf
An extra-lean ground beef loaf seasoned with tomato paste, peppers, garlic, ginger, nutmeg, orange rind and thyme, then baked at 350 degrees F. Six servings at 193 calories and 9 grams of fat each.
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Healthy Recipes: New Potato Salad
New potatoes are scrubbed, boiled, cooled and quartered, then tossed with olive oil, green onions, black pepper and dried dill and refrigerated. Five one-cup servings at 187 calories and 12 mg sodium each.
Dining
Pro-anorexia websites draw researchers' attention
Borzekowski and colleagues at Johns Hopkins examined about 180 pro-eating-disorder websites and found 84% carried pro-anorexia content, 64% pro-bulimia content, 85% "thinspiration" material and 38% recovery information.
Cooking
Healthy Recipes: 1-2-3 Peach Cobbler
A peach cobbler that thickens peach nectar, pineapple juice, cinnamon and vanilla with cornstarch, then bakes under a pancake-mix batter topped with nutmeg and brown sugar. Eight squares at 271 calories and 4 g fat each.
Cooking
Healthy Recipes: Chicken Gumbo
A one-pot gumbo built on a flour-and-oil roux and low-sodium chicken broth, with chicken breast strips, potatoes, onions, carrots, celery, garlic, bay leaf, thyme and hot pepper, finished with okra. Makes 8 servings of 3/4 cup at 165 calories each.
Cooking
Healthy Recipes: Learn to Love Lentils
A cook's argument for lentils as a modestly priced source of protein and fiber: black beluga or Le Puy for salad, split red lentils simmered with curry powder for a fat-free soup, and an Egyptian-style dish topped with zhug, a cilantro and chile hot sauce.
Cooking
Healthy Recipes: Herbed Veggie Focaccia Bread
An American Institute for Cancer Research recipe for herbed focaccia on a half whole-wheat dough, topped with mushrooms, plum tomatoes, green pepper, black olives and red onion. AICR notes the tomatoes supply vitamin C and the antioxidant lycopene.
Cooking
Healthy Recipes:300-Calorie Summer Risotto
A recipe for Risi e Bisi, the Venetian risotto of short-grain brown rice and green peas with broth, onion, parsley and Parmesan. AICR marks its 300th Health-e-Recipe with a reader contest for a cookbook.
Cooking
Healthy Recipes: Grilled Chicken With Green Chile Sauce
Chicken breasts marinated overnight in olive oil, lime juice, oregano and pepper, grilled and served under low-fat sour cream and a blended sauce of tomatillos, onion, garlic, serrano or jalapeno and cilantro. Four servings, each 192 calories with 5 g fat and 220 mg sodium.
Cooking
Healthy Recipes: Mousse a la Banana
A blender dessert of low-fat milk, sugar, vanilla and banana folded into plain low-fat yogurt, chilled and garnished with banana slices. Four servings at 94 calories, 1 g fat and 47 mg sodium each. From NIH.
Cooking
Healthy Recipes: Quinoa with Mushrooms and Squash
Quinoa simmered in vegetable broth, then folded into sauteed onion, garlic, zucchini, summer squash and crimini mushrooms with cilantro, oregano and cumin. Makes 6 cups at 170 calories per serving, from AICR.
Cooking
Healthy Recipes: Chicken and Rice
A one-pot dish of skinned chicken browned in oil, then simmered with tomatoes, peppers, celery, carrot, corn, onion, cilantro and garlic before rice, peas, olives and raisins go in. Taking off the skin cuts saturated fat. Six servings at 448 calories and 352 mg sodium each.
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