Steamed broccoli and cauliflower get a warm sauce of lemon juice, olive oil and garlic, finished with parsley. The NIH recipe yields six half-cup servings at 22 calories and 7 mg sodium each.
Section archive
Page 46 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: Zucchini Lasagna
Cooked lasagna noodles layer with sliced raw zucchini, no-salt-added tomato sauce, basil and oregano, part-skim mozzarella, fat-free cottage cheese and Parmesan, then bake covered for 30 to 40 minutes. Makes 6 pieces at 276 calories and 380 mg sodium each.
Cooking
Healthy Recipes: Corn Chowder
A four-serving chowder that swaps low-fat milk for cream to cut saturated fat, built on corn, potatoes, celery, onion and green pepper and thickened with flour. Each one-cup serving supplies 186 calories and 1 gram of saturated fat.
Cooking
Healthy Recipe: Summer Tomato-Rice Casserole
A meatless casserole layering brown rice and a three-cheese blend between slabs of beefsteak tomato, baked covered for 45 minutes and then browned under a panko, garlic and oregano topping. Tomatoes supply lycopene, which research suggests may protect against prostate cancer.
Cooking
Healthy Recipes: Very Lemony Chicken
Skinless chicken breasts marinate for hours in lemon juice, white wine vinegar, lemon peel, oregano and onion, then bake for an hour. Four servings run 154 calories, 5 g fat and 202 mg sodium each.
Cooking
Healthy Recipes: Scallop Kabobs
A grilled kabob recipe threading bay scallops, green pepper squares and cherry tomatoes and basting them with white wine, oil and lemon juice. Four servings run 224 calories with 6 g fat, and scallops are naturally low in total and saturated fat.
Cooking
Healthy Recipes: Crunchy Pumpkin Pie
A pumpkin pie built on an oat, whole wheat and almond crust using just 3 tablespoons of oil, filled with canned pumpkin and evaporated skim milk. Nine servings at 177 calories and 8 grams of fat each.
Cooking
Healthy Recipes: Meatball Soup
Ground chicken and lean ground beef keep the fat down in this broth-based soup, simmered with annatto, mint and corn-flour meatballs, then carrots, chayote, cabbage, celery, corn and zucchini. Eight servings of 1 1/4 cups, 161 calories each.
Cooking
Healthy Recipes: Apricot-Orange Bread
An NIH recipe for two loaves of apricot-orange bread that uses one egg and 2 tablespoons of margarine to hold down saturated fat, cholesterol and sodium. A half-inch slice has 97 calories, 2 g fat and 113 mg sodium.
Cooking
Healthy Recipes: New Orleans Red Beans
A cholesterol-free vegetarian pot of red beans simmered with onion, celery, green pepper, garlic, parsley and thyme, served over brown rice. Eight servings at 171 calories and under a gram of fat.
Cooking
Healthy Recipes: Chicken Marsala
Floured chicken breasts brown in olive oil, then simmer in Marsala, chicken stock, lemon juice and sliced mushrooms. Four servings run 277 calories, 8 g fat and 304 mg sodium each.
Cooking
Healthy Recipes: Summer Breezes Smoothie
A three-serving smoothie of nonfat plain yogurt, strawberries, canned crushed pineapple, banana, vanilla and ice, blended smooth. One cup has 121 calories and under a gram of fat.
Dining
Xtreme List Targets Restaurants
The Center for Science in the Public Interest named the most calorie-dense chain restaurant dishes, among them a 2,500-calorie Cheesecake Factory pasta carbonara and 1,820-calorie PF Chang's noodles. Its nutrition director says splitting them barely helps.
Cooking
Healthy Recipes: The Big Memorial Day Grill
Grilling vegetables and lean protein rather than red meat, and marinating food beforehand, can cut the carcinogens that form on the grill. A mojo marinade of cilantro, oregano, cumin, garlic and citrus goes with turkey cooked about 30 minutes over indirect heat before turning.
Cooking
Healthy Recipes: Rainbow fruit salad
A fruit salad of mango, blueberries, bananas, strawberries, grapes, nectarines and kiwi, dressed just before serving with a honey-orange sauce spiced with ginger and nutmeg. Twelve servings at 96 calories each, cholesterol free and low in fat and sodium.
Cooking
Healthy Recipes: Finger-licking curried chicken
A skinless chicken curry marinated in curry powder, thyme, scallion, garlic, ginger and hot pepper, then simmered with diced potato and onion. Six servings at 213 calories and 6 grams of fat each.
Cooking
Healthy Recipes: Oriental Rice
A recipe for crunchy rice with pecans, celery, water chestnuts and green pepper, kept lower in fat and sodium by skimming the chicken stock and adding no salt. It makes ten half-cup servings of 139 calories and 86 mg sodium.
Cooking
Healthy Recipes: Spicy Southern Barbecued Chicken
Skinless chicken parts bake for an hour under sliced onion and a no-salt sauce of vinegar, Worcestershire, brown sugar, chili powder and hot pepper flakes. The nih.gov recipe makes eight servings at 176 calories and 240 mg sodium each.
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