AICR's test kitchen pairs spaghetti squash with a fresh tomato and garlic sauce, and notes that winter squash supply vitamins A and C, fiber and carotenoids. Diets high in carotenoids may lower risk of mouth, pharynx, larynx and lung cancers, it says, citing probable evidence.
Section archive
Healthy Eating Recipes
Healthy main dishes, sides, lunches and snacks.
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Healthy Eating Recipes
Toppings/Sauces: Homemade Sour Cream
A sour cream substitute from the NHLBI: blend two tablespoons of skim milk, a tablespoon of lemon juice and a cup of low-fat cottage cheese until smooth. Makes eight servings of about 2.5 tablespoons, at 27 calories each.
Grain Side Dish
Healthy Eating Recipes: Couscous With Carrots, Walnuts, and Raisins
A quick side dish of couscous toasted with olive oil, walnuts and pumpkin pie spice, then steamed with raisins and shredded carrots. Four servings at 218 calories each, from the NHLBI's Deliciously Healthy Dinners.
Pork Main Dish
Healthy Eating Recipes: Baked Pork Chops
Lean center-cut pork chops soaked in egg white and fat-free evaporated milk, coated in cornflake crumbs, breadcrumbs, paprika, oregano and chili powder, then baked for 35 minutes. Six servings at 216 calories each, from the NHLBI's Deliciously Healthy Dinners.
Seafood Main Dish
Healthy Eating Recipes: Asian-Style Steamed Salmon
Salmon fillets steamed in low-sodium chicken broth with shiitake caps, ginger, scallions, soy sauce and optional sesame oil. Fifteen minutes of prep and 10 of cooking make four servings at 175 calories each. From the NHLBI's Deliciously Healthy Dinners.
Poultry Main Dish
Healthy Eating Recipes: Hawaiian Huli Huli Chicken
A chicken and pineapple skewer recipe with a ketchup, soy sauce, honey and ginger glaze, from the NHLBI's Deliciously Healthy Family Meals: 10 minutes prep, 30 minutes cooking, four servings of two skewers at 156 calories.
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