An NHLBI recipe that bakes trout fillets under lime juice, chopped tomato, onion and cilantro with a half teaspoon of olive oil for 15 to 20 minutes. Six servings at 230 calories and 162 mg sodium each.
Section archive
Page 48 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: Cannery Row Soup
A soup of mixed white fish simmered with clam juice, canned tomatoes, carrots, celery, onion and green pepper. It makes eight one-cup servings at 170 calories, 5 grams of fat and 380 mg of sodium each.
Cooking
Health Recipe: Devilishly Good Cauliflower
Cauliflower Fra Diavolo steams florets only briefly, in broth with browned onions, raisins, tomato paste and red pepper flakes, so the sulfurous cooking smell never builds. The piece notes chile peppers carry capsaicin, an anti-inflammatory, along with beta-carotene.
Cooking
Healthy Recipes: Herb-Roasted Chicken Breast
A roasted chicken breast recipe for National Garden Month that leans on garlic, lemon zest, oregano, thyme, sage and a pinch of cayenne rather than salt for flavor.
Cooking
Healthy Recipes: entrees - Beef Strogonoff
A beef stroganoff recipe built on lean top round, plain low-fat yogurt and very little added salt, served over macaroni. It makes five 6-ounce servings of 499 calories, 10 g total fat, 3 g saturated fat and 200 mg sodium.
Cooking
Healthy Recipes: Homemade turkey soup
Simmer a turkey breast with onions and celery about two and a half hours, chill the broth so the fat can be skimmed, then return the meat with dried herbs and pastina. Makes roughly 16 one-cup servings at 226 calories and 5 grams of fat each.
Cooking
Healthy Recipes: Entrees- Bavarian Beef
A German-style stew of lean trimmed beef browned and simmered with onion, caraway and bay, then topped with red cabbage wedges, with crushed gingersnaps thickening the gravy. Five servings at 244 calories each.
Cooking
Healthy Recipes: Appetizer - Oven-Fried Yucca
Boil peeled yucca until tender, cut it into wedges, spray with cooking oil and bake at 350 degrees instead of frying. Six servings of one piece each, at 91 calories and under a gram of fat.
Cooking
Healthy Recipes: Appetizer - Revueltas with Chicken
Ground chicken breast and low-fat mozzarella cut the fat in these masa harina pupusas, filled with chicken sauteed with onion, garlic, green pepper and tomato and griddled until golden. Twelve servings of two pupusas, 290 calories each.
Cooking
Healthy Recipes: Bean And Sausage Soup
Dry white or baby lima beans simmer with onion, cumin and bay leaf, then Polish sausage, garbanzo beans and creamed corn go in for another 30 minutes. Four to five servings at 359 calories and 10 g fiber each, from the California Dry Bean Board.
Cooking
Healthy Recipes: Soup - Baby Lima And Whitefish Chowder
A chowder built on dry baby lima beans with celery, onion and green pepper sauteed in butter, crushed tomatoes, chicken stock, basil and cubed whitefish fillets. Six to eight servings at 172 calories each, from the California Dry Bean Board.
Cooking
Healthy Recipes: Soup - 6 Bean Soup
A recipe simmering baby limas, small whites, blackeyes, garbanzos, pinks and light red kidney beans with onion, celery, carrot, pepper, parsley and chicken noodle soup mix. It makes about a gallon, or 16 one-cup servings at 112 calories each.
Cooking
Healthy Recipes: Zesty Roasted Chicken
An AICR recipe that marinates chicken in yogurt to keep the meat moist, then roasts it by starting the oven hot and letting the temperature drift down. Chili and hot sauce give it a New Orleans-style kick.
Cooking
Healthy Recipes: Soups - Bean & Macaroni Soup
A 16-serving soup from NIH built on canned great northern beans, mushrooms, carrots, celery, tomatoes, herbs and cooked elbow macaroni, using one tablespoon of oil for the whole pot. Each cup supplies 158 calories, 1 g fat and no cholesterol.
Cooking
Healthy Recipes: Appetizer - Curtido Cabbage Salvadore
Blanched cabbage tossed with grated carrot, sliced onion, oregano, olive oil, brown sugar, vinegar and water, then chilled at least two hours. Eight one-cup servings at 41 calories; serve with pupusas revueltas.
Cooking
Mrs. Truman's Recipes
A Harry S Truman National Historic Site feature presenting Mrs. Truman's handwritten recipes, among them coconut cookies, egg salad, candied carrots, macaroni and cheese and meat loaf, alongside her kitchen utensils and a virtual tour of the Independence kitchen.
Cooking
Healthy Recipes: Senate Bean Soup
The Senate restaurant has served bean soup daily since early in the 20th century, though accounts differ on which senator asked for it. Both recipes appear: today's navy bean and ham hock version with browned onion, and an older five-gallon batch made with mashed potatoes.
Cooking
Healthy Recipes: Spring Tuna Salad
Dana Jacobi mixes water-packed albacore with chopped apple, green pepper, scallions, dill and lemon juice. She picks water-packed because omega-3s leach into the oil you drain away, and notes the FDA advice that young women and children cap albacore at 6 ounces a week.
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