Marinated salmon fillets grill and rest on baby spinach with cherry tomatoes and red pepper under a honey-ginger dressing. Spinach supplies folate and carotenoids, which may protect against cancers of the mouth, pharynx and larynx. Four servings at 270 calories each.
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Healthy Recipes from AICR
Healthy recipes from the American Institute for Cancer Research.
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Healthy Recipes from AICR
Healthy Recipes: Cypriot Chicken Kebabs
Chicken breast, zucchini, red pepper and cherry tomatoes go on skewers after a marinade of olive oil, cider vinegar, mustard, oregano, garlic and parsley, served with a mint-and-pea dressing. Four servings at 200 calories; an oven method covers cooks without a grill.
Healthy Recipes from AICR
Healthy Recipes: Quinoa Risotto Primavera
A spring risotto built on quinoa and finely chopped cauliflower with baby carrots, green peas, onion and Parmesan, cooking in about half the time of the traditional dish. Makes 8 servings at 120 calories and 280 mg sodium each.
Healthy Recipes from AICR
Healthy Recipes: Chickpea Crepes with Spinach Mushroom Pesto
Crepes made from chickpea flour, olive oil and rosemary hold a filling of spinach, Cremini mushrooms, red onion, red bell pepper and prepared pesto. The batter rests 20 to 30 minutes before cooking; six servings at 170 calories each.
Healthy Recipes from AICR
Healthy Recipes: Roasted Vegetable Lasagna
Roasted eggplant and zucchini layer with tomato sauce, ricotta or cottage cheese, mozzarella, Parmesan and whole-wheat noodles. Twelve servings at 360 calories, 23 g protein and 11 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Brussels Sprout Slaw with Cranberries and Walnuts
Shredded Brussels sprouts, apple, dried cranberries and walnuts in Meyer lemon juice won a reader recipe contest with 53% of more than 1,300 votes. It makes eight servings at 120 calories each and needs at least three hours chilling.
Healthy Recipes from AICR
Healthy Recipes: ANZAC Cookies
Oat, coconut and whole-wheat bars inspired by the Australian biscuit made for World War I troops, sweetened with honey and two sugars. The dough rests two to 24 hours before being pressed into a pan and baked. Twenty servings at 130 calories each.
Healthy Recipes from AICR
Curried Mustard Greens Are an Indian Adventure
A cook who never liked stewed mustard greens makes the case for an easy South Indian stir-fry instead, using black mustard seeds, mild curry powder, turmeric and shredded coconut, served with grilled tofu, lentils or shrimp.
Healthy Recipes from AICR
Healthy Recipes: Creamy Spinach
An AICR makeover of creamy spinach, using roasted garlic, olive oil and a quarter cup of reduced-fat sour cream for four servings of 96 calories. The note says the dish supplies fibre and carotenoids, which help protect against cancer.
Healthy Recipes from AICR
Healthy Recipes: Kale Frittata with Tomato and Basil
An American Institute for Cancer Research recipe for an Italian-style frittata with kale, onion, nine eggs, Parmesan, cherry tomatoes and basil, cooked slowly in an ovenproof skillet and finished under the broiler with cheese on top.
Healthy Recipes from AICR
Healthy Recipes: Chicken Baked with Cabbage and Leek
Chicken roasts over Napa or Savoy cabbage, Brussels sprouts, leek and onion, which soften and caramelize as they baste beneath it. The vegetables supply vitamin C, fiber and glucosinolates. Four servings at 348 calories, 12 g fat and 39 g protein.
Healthy Recipes from AICR
Healthy Recipes: Root Vegetable Tagine with Meatballs and Figs
Dana Jacobi found ground bison firmer and more mineral-tasting than beef, with most grain-finished bison comparable to 90 percent lean ground beef and grass-fed closer to 92 percent. She puts twelve ounces of it into a Moroccan meatball tagine with sweet potato, fennel, root vegetables and figs.
Healthy Recipes from AICR
Healthy Recipes: Winter Bread Salad
Cubes of whole-wheat Italian bread dry out for a few hours, then join plum tomatoes, celery, sweet onion and romaine in a garlic-rubbed bowl, dressed with wine vinegar, sugar, oregano and olive oil. Four servings at 158 calories each.
Healthy Recipes from AICR
Healthy Recipes: Spanish Rice
Brown rice mixed into onion, bell peppers, garlic and paprika simmered with water and tomato paste. Eight servings at 200 calories, 6.6 g fibre and 5.2 g protein each; serve as a side, or add a plant protein for a one-pot meal.
Healthy Recipes from AICR
Broiled Tilapia with Mustard and Yogurt Sauce
Tilapia fillets broil with olive oil, salt and pepper, then get a sauce of Greek yogurt, Dijon mustard, lemon juice and chives. Four servings at 200 calories and 34 g protein each.
Healthy Recipes from AICR
Healthy Recipes: Creamy Broccoli Soup
AICR thickens this soup with potatoes rather than cream. Simmering destroys myrosinase, the enzyme that activates broccoli's sulforaphane, so the recipe garnishes each bowl with finely chopped raw broccoli buds, restoring a myrosinase source within the same meal. Mustard works the same way.
Healthy Recipes from AICR
Healthy Recipes: Roasted Squash Stack with Greens
Dana Jacobi recreates a dish served at a James Beard Foundation conference: stacked slices of butternut, Delicata and yellow squash and sweet potato, topped with sauteed greens and Parmigiano. The steps are simple but slow, and leftover squash makes a soup.
Healthy Recipes from AICR
Healthy Recipes: Glazed Chicken & Swiss Chard Roll-ups
An AICR recipe rolling chicken cutlets with Swiss chard, shallots and carrots and glazing them with honey and dried mustard. Swiss chard supplies fiber, vitamins A, C and E, potassium, and 102 mg of calcium per cooked cup, about a tenth of the daily goal.
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