A four-serving salmon dish: fillets brushed with egg white, coated in toasted sesame seeds and pan-seared, then spooned with a glaze of reduced-sodium soy sauce, mirin, broth, honey, ginger and garlic. Each serving has 290 calories and 27 g protein.
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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: Black-Eyed Peas with Sweet Potatoes and Greens
A four-serving PCRM recipe simmering frozen kale, chard or collards with vegetable broth, black-eyed peas, garlic, cooked sweet potato and a few dashes of liquid smoke for 20 to 30 minutes. 298 calories, 16 g protein and 13.3 g fiber per serving.
Healthy Recipes from AICR
Healthy Recipes: Cheesy Eggplant Casserole
Eggplant slices are floured and browned, then layered with a tomato and vegetable sauce, low-fat cottage cheese and mozzarella and baked. The meatless casserole makes six servings at 258 calories, 21 g protein and 7 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Chia Supercharges a Creamy Smoothie
Dana Jacobi lightens a daily breakfast smoothie, swapping fat-free milk for 2% and chia seeds and strawberry preserves for banana and agave. The changes cut about 105 calories while keeping as much fiber as a bowl of oatmeal, plus the omega-3s from the seeds.
Healthy Recipes from AICR
Healthy Recipes: Creamy Quinoa Oat Porridge
A recipe for breakfast porridge combining quinoa and quick-cooking steel-cut oats simmered in almond milk and apple cider with shredded Granny Smith apple and cinnamon, finished with maple syrup and optional ground flaxseed. Makes three servings at 261 calories each.
Healthy Recipes from AICR
Healthy Recipes: A Colorful Moroccan Stew Calls for Seven Vegetables
A meatless Moroccan seven-vegetable tagine with chickpeas, turnips, carrots, cumin, paprika, ginger and turmeric. The writer says a heavy Dutch oven makes stews as good as a real tagine pot, and advises checking canned bean and tomato labels for low sodium.
Healthy Recipes from AICR
Healthy Recipes: Vegetable Stuffed Turkey Loaf
An American Institute for Cancer Research dish: ground turkey bound with bread crumbs and a splash of milk, seasoned with onion, garlic, Italian herbs and Parmesan, studded with whatever fall vegetables are on hand, brushed with tart berry jelly and served with a tomato-basil salad.
Healthy Recipes from AICR
Healthy Recipes: Tandoori Chicken Skewers with Mint Raita
Chicken breast strips marinate in Greek yogurt, coconut milk, curry powder and garlic, then cook on skewers and serve with mint raita. Each of four main-course servings has 121 calories, 8 g protein and 297 mg sodium.
Healthy Recipes from AICR
Healthy Recipes: Apricot Pecan Bars
A recipe for apricot pecan bars built on whole-grain oats, dried apricots, pecans and silken tofu, offered as a homemade alternative to packaged granola bars. It makes 24 servings at 190 calories and 3 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: White Bean and Spinach Soup
A six-serving soup of cannellini beans, carrot, onion, garlic, tomatoes, whole-wheat pasta shells and baby spinach in low-sodium vegetable stock, topped with Parmesan. Each serving has 199 calories, 10 g protein and 85 mg sodium.
Healthy Recipes from AICR
Healthy Recipes: Chicken and Pear Salad with Mint Dressing
A summer salad of cubed pears, cooked chicken breast, cucumber and red onion under a blended dressing of vinegar, lemon, honey and fresh mint. Four servings at 231 calories and 5 grams of fibre each.
Healthy Recipes from AICR
Healthy Recipes: Apple Crisp
A nine-serving apple crisp built on green apples, quick oats, walnuts and maple syrup, with just one tablespoon of sugar. Each serving has 182 calories, 7.3 g fat and 2.9 g fiber.
Healthy Recipes from AICR
Healthy Recipes: Grilled Panzanella
A grilled panzanella of bell pepper, red onion, tomato, cucumber and crusty whole-grain bread, dressed with garlic, basil, mustard and white wine vinegar. It serves six at 193 calories and 4 grams of fiber each, and is suggested alongside light grilled fish.
Healthy Recipes from AICR
Healthy RecipesChilled Fruit Soup with Character
Dana Jacobi describes a chilled puree of melon, grapes, strawberries and apples sharpened with lemon, adapted from a 1960s Time-Life Middle Eastern cookbook and pared down to six servings. It keeps a few days and separates, so whisk or shake it before serving.
Healthy Recipes from AICR
Healthy REcipes: Cool Cauliflower Salad
The American Institute for Cancer Research offers a chilled cauliflower and celery salad dressed with vinegar, lemon, mustard, garlic, herbs and a dash of red pepper as a lighter stand-in for mayonnaise-heavy coleslaw.
Healthy Recipes from AICR
Healthy Recipes: Za'atar Chicken
A rub of toasted sesame seeds, dried oregano, thyme, sea salt, lemon juice and olive oil goes on skinned chicken breast halves, baked over sliced onion at 400 degrees. Each serving has 258 calories, 12 g fat and 30 g protein.
Healthy Recipes from AICR
Healthy Recipes: Summer Eggplant Stew
The recipe sautes eggplant, onion and garlic, then simmers them with garbanzos and canned tomatoes and a mix of cinnamon, mint, cilantro and parsley, served over brown rice. It makes six servings at 295 calories and 9 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Moroccan Chicken Salad
This chicken salad borrows from the Moroccan dish bistilla, dropping mayonnaise for a dressing of orange juice, olive oil, cinnamon, ginger and turmeric. Orange and golden raisins add sweetness. A 1-cup serving runs 274 calories with 27 g protein.
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