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.
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Recipes and cooking advice.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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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Healthy Recipes: Mid-May Fiesta - Black Bean and Orange Salsa
An eight-serving dip of black beans, chopped navel orange, yellow bell pepper, jalapeno, cilantro and scallions tossed with lime juice and canola oil. 65 calories and 4 g fiber per serving; it stands 30 minutes so the flavors meld.
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Healthy Recipes: Fish Veronique
White fish bakes in white wine, defatted chicken stock and lemon juice, then takes a sauce thickened with flour and low-fat milk, scattered with seedless grapes and briefly broiled. Four servings at 148 calories and 4 g fat each, from NIH.
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Healthy Recipes: Turkey Stuffed Cabbage
A stuffed cabbage recipe using half lean ground beef and half ground turkey with no added salt, simmered about an hour with tomatoes, carrot and onion. Five servings of two rolls each, at 257 calories and 266 mg of sodium.
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Why did the Russians Ban an Appliance Found in 90% of American Homes?
Mercola urges readers to give up the microwave oven, arguing that how food is cooked matters as much as what is bought. He cites three studies finding 5 to 40 percent declines in some minerals in fresh produce and promises a review of what microwaves do to food and to the body.
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Healthy Recipes: Soup - Mexican Pozole
A pozole recipe that simmers cubed lean beef with onion, garlic, cilantro, stewed tomatoes, tomato paste and hominy; skinless chicken breast can stand in for the beef. Makes 10 one-cup servings at 253 calories each.
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