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.
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Page 11 of 20
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Recipes and cooking advice.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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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Healthy Recipes: Sweet and Sour Chicken with Brown Rice
A lighter take on takeout: chicken stir-fried with ginger, garlic, frozen mixed vegetables and water chestnuts in an apricot, soy and rice vinegar sauce, served over brown rice for added fiber and B vitamins.
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Healthy Recipes: "Chick-Chick" Salad
Curried couscous tosses with cooked chicken breast, garbanzo beans, red cabbage and celery in an orange juice and olive oil dressing. Four servings at 290 calories, 20 g protein and 6 g fiber; serve at once or chilled.
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Healthy Recipes: Argentinean Guacamole
A California Avocado Commission recipe serving 12: saffron threads lightly toasted and ground with a mortar and pestle, folded into coarsely mashed avocado with lemon juice, white onion, parsley, thyme, garlic and salt, served with purple potato and sweet potato chips.
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Healthy Recipes: Asparagus Salad and Buttermilk Herb Bread
A spring picnic pair from the AICR test kitchen: asparagus salad with lemon-soy sauce, and rosemary buttermilk herb bread. The notes say asparagus supplies folate, vitamin C and fiber, and that rosemary contains carnosol and ursolic acid, which showed antitumor activity in the lab.
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Healthy Recipes: Tuscan Chickpea Soup
Chickpeas and whole garlic simmer in reduced-sodium broth, then puree with sauteed onion, tomato paste and rosemary into a soup ready in about 30 minutes. AICR prep tips cut the sodium typical of canned beans. Six servings at 142 calories each.
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Healthy Recipes: Chickpea, Pepper and Pine Nut Salad
An American Institute for Cancer Research recipe for a spring salad of chickpeas, sweet peppers and toasted pine nuts in a lemon, basil, garlic, oil and vinegar dressing. The piece notes chickpeas supply B vitamins, protein and fiber without much fat or sodium.
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Brown Sugar Glaze for Ham
A glaze for ham made by dissolving brown sugar in cider vinegar, Dijon mustard and strong brewed coffee, then stirring in soft bread crumbs and spreading it over the ham for the last 30 minutes of cooking. The recipe comes from cdkitchen.com.
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