A recipe for skinless chicken simmered with onion, carrot, celery, basil and peas, thickened with cornstarch and topped with cornmeal dumplings made with low-fat milk and steamed under a tight lid. Yields six servings of stew with two dumplings each.
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Healthy Recipes: Blueberry Watermelon Freeze
A single-serving slush blends frozen watermelon and blueberries with fresh ginger, apple juice concentrate and lime. AICR notes research linking a varied fruit and vegetable intake to lower cancer risk. Each serving carries 211 calories, under 1 g fat and 4 g fiber.
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Healthy Recipes: Chicken Orientale
Skinless chicken breast kabobs threaded with mushrooms, onions, orange quarters, pineapple and cherry tomatoes, marinated in apple juice concentrate, white wine, low-sodium soy sauce and vinegar, then broiled. Eight servings at 359 calories and 226 mg sodium each.
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Healthy Recipes: Healthy Salsa Salad
A side salad of mango, cucumber and red bell pepper tossed with lime and orange juice, spearmint and chopped peanuts, served on red lettuce leaves. The mango supplies vitamins A and C; the salad marinates 20 to 30 minutes before serving.
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Healthy Recipes: Streamlined Gazpacho Helps Beat the Heat
A no-cook red pepper gazpacho that substitutes tomato juice for fresh tomatoes and dry breadcrumbs for stale bread. Roasted red pepper, garlic, vinegar and two teaspoons of olive oil carry the flavor, with finely diced cucumber and green pepper stirred in.
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Healthy Recipes: Mediterranean Baked Fish
Sole, flounder or sea perch bakes under a simmered tomato, onion and garlic sauce seasoned with fennel seed, oregano, thyme, basil and citrus juice, an approach that keeps fat and salt down. Each 4-ounce serving supplies 177 calories, 4 g fat and 281 mg sodium. Serves four.
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Healthy Recipes: Beef and Bean Chili
Beans cut the fat and cholesterol per serving in this chili of lean stew beef with garlic, onion, green pepper, tomatoes, oregano and cumin. It yields nine 8-oz servings at 274 calories, 10 g fat and 159 mg sodium; no-salt-added kidney beans lower the sodium further.
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Healthy Recipes: Gazpacho
Tomato juice, onion, green pepper, cucumber and garlic blend into a chilled soup with very little added oil, served icy cold with chives and lemon wedges. Six one-cup servings at 87 calories; low-sodium juice cuts the 593 mg of sodium.
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Healthy Recipes: Gluten-Free Veggie Lover Pizza
A gluten-free pizza that swaps dough for a baked crust of Arborio rice bound with Parmesan and egg, topped with tomato sauce, sauteed onion, green pepper, mushrooms and part-skim mozzarella. The starch that makes Arborio sticky is what holds the crust together.
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Healthy Recipes: Black skillet beef with greens & red potatoes
Top round beef, sliced thin and coated in paprika, oregano and chili powder, cooks in one skillet with red potatoes, onion, carrots and mustard, kale or turnip greens. Six 7-ounce servings at 342 calories and 101 mg sodium each.
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Healthy Recipes: Minestrone Soup
A cholesterol-free Italian vegetable soup built on kidney beans, peas, carrots and cabbage, with broken spaghetti stirred in at the end. The nih.gov recipe yields 16 one-cup servings at 153 calories and 191 mg sodium each.
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Healthy Recipes: Zucchini Boats Stuffed with Turkey
The American Institute for Cancer Research pairs turkey and zucchini with Italian parsley, Pecorino Romano, egg and bread crumbs, topped with marinara. The notes say antioxidants such as lycopene in tomatoes may help reduce the risk of certain cancers.
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Healthy Recipes: Three Bean Salad with Creamy Mustard Dill Dressing
Dana Jacobi of the American Institute for Cancer Research reworks three bean salad, replacing the usual sugary dressing with Greek yogurt, mayonnaise and mustard plus dill, parsley and bell peppers, and advises rinsing canned beans to cut their sodium.
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Healthy Recipes: Go Greek with Chicken Kebabs
Greek yogurt, mint, garlic, cumin and cayenne marinate cubed chicken breast for two hours before the skewers go under the broiler. Serve in warmed pita with romaine, alongside hummus or rice. Makes six servings at 360 calories each.
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Healthy Recipes: The Modern Steak Sandwich
AICR recommends no more than 18 ounces of red meat a week and offers a steak sandwich built on lean London broil with a roasted garlic marinade, red onion, spinach and mesclun on a whole-wheat bun.
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Health Recipes: Seared Herb Chicken and Veggies
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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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.
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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.
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