AICR stuffs chicken breasts with low-fat cheddar, Greek yogurt, green onion and red bell pepper, adding lemon juice and hot sauce for zest; the yogurt keeps the meat from drying out. The suggested plate pairs it with green beans and roasted sweet potato to keep two-thirds plant foods.
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Healthy Recipes
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Healthy Recipes from AICR
Healthy Recipes: Mediterranean Chicken Breasts Stuffed with Spinach
Chicken breasts get a pocket cut into them, stuffed with spinach, sun-dried tomatoes, goat cheese and reduced-fat cream cheese, and baked at 400 degrees. AICR notes spinach supplies fiber, folate, iron and carotenoids.
Healthy Recipes from AICR
Healthy Recipes: Elegant Cheesy Spinach Cakes
Baked spinach-and-cheese cakes from the American Institute for Cancer Research, made with ricotta and Romano and bound with eggs. The piece advises stripping tough stems from mature spinach and letting the cakes set after baking so they do not break apart.
Healthy Recipes from AICR
Healthy Recipes: Feast of Seven Fishes
Dana Jacobi replaces the seven separate courses of the Italian Christmas Eve tradition with one stew holding seven kinds of fish and seafood. She uses chicken broth rather than clam for a less fishy base and adds ingredients in stages so scallops and calamari do not turn rubbery.
Healthy Recipes from AICR
Healthy Recipes: Italian Vegetable Soup with Orzo and Pesto
An American Institute for Cancer Research recipe: a soup of leeks, carrots, potato, orzo and cannellini beans finished with a pesto of spinach, basil, pine nuts, tomato and garlic. With crusty whole-wheat bread it makes a lunch or light dinner.
Healthy Recipes from AICR
Healthy Recipes: Walnut Chai Tea Loaf
Dana Jacobi's tea loaf for AICR steeps three chai teabags in boiling water and folds the brew into unbleached and whole-wheat pastry flour with applesauce, canola oil, egg whites, sugar and walnuts. She says the light sweetening keeps it from causing a sugar rush.
Lifestyle
Five Secrets for a Festive and Cancer-Protective Holiday Table
AICR offers five strategies for holiday eating, starting with filling no more than a third of the plate with meat and the rest with vegetables, fruit and whole grains. Dietitian Alice Bender notes two or three pounds gained each year add up over time.
Healthy Recipes from AICR
Healthy Recipes: Salmon and Potato Coriander Fish Cakes
Wild salmon flakes bind with potato, onion, red pepper flakes and coriander into fish cakes that pair with sauteed kale or collard greens, chilled whole-grain pasta salad, or wild or brown rice.
Healthy Recipes from AICR
Healthy Recipes: Ginger-Ade
A writer recalls her mother's gingerade, fresh ginger boiled with water and steeped like tea, served hot with honey when the children were sick and sweetened over ice at holidays. Her version infuses star anise and cinnamon and can be topped with seltzer.
Healthy Recipes from AICR
Healthy Recipes: Asian Turkey Cabbage Boats
An American Institute for Cancer Research recipe: ground turkey breast seasoned with fresh ginger, mint, cilantro, lemon, fish sauce and jalapeno, served in Chinese cabbage leaves with a peanut topping, plus suggestions for salads and brown rice alongside.
Healthy Recipes from AICR
Healthy Recipes: Persian-Style Borscht
Dana Jacobi makes the case for pomegranates for AICR: the arils come out easily once the skin is scored, or you can buy them ready to eat; juice varies by brand; and pomegranate molasses adds acidic tang. Her Persian borscht uses bottled juice boiled down almost to syrup.
Healthy Recipes from AICR
Healthy Recipes: Salmon and Potato Coriander Fish Cakes
An American Institute for Cancer Research recipe for fish cakes of wild salmon and potato, bound with milk, oil, egg and flour and seasoned with spring onion, red pepper flakes and coriander. Suggested sides are sautéed kale or collards, whole-grain pasta salad, or rice.
Cooking
Healthy Recipes: Chocolate Mint Angel Food Cake with Raspberry Sauce
The recipe pairs a cocoa and peppermint angel food cake with raspberry sauce, and argues that desserts built on whole fruit with little fat carry a lower calorie density, so one portion delivers fewer calories.
Cooking
Healthy Recipes: Spinach Fettuccine with Salmon and Green Beans
An American Institute for Cancer Research dish pairing spinach fettuccine with wild salmon and green beans, seasoned with paprika and lemon juice. The notes cover salmon's omega-3s, sourcing guidance from the Monterey Bay Aquarium's Seafood Watch, and adding red pepper flakes for heat.
Cooking
Healthy Recipes: Herbed Rice with Mushrooms and Wilted Spinach
Long grain rice simmered with oregano, parsley, thyme and soy sauce, then tossed with sauteed cremini mushrooms, onion and wilted baby spinach. Five servings at 180 calories each; the piece notes research linking folate-rich foods like spinach to lower pancreatic cancer risk.
Cooking
Healthy Recipes: Steamed Halibut with Ginger and Green Beans
Pacific halibut fillets steamed with ginger for 10 to 12 minutes, finished with green onions, soy sauce and hot peanut and sesame oils, and served with steamed green beans. Four servings at 200 calories each, from AICR.
Cooking
Healthy Recipes: Summer Vegetable Soup
A recipe from the American Institute for Cancer Research builds a brown rice and vegetable soup around leeks, celery, dill, thyme and asparagus, with notes on picking good leeks and on celery's Mediterranean origins. It reheats well the next day.
Cooking
Healthy Recipes:Spinach and White Bean Pizza
A pizza built in under 30 minutes on a pre-baked whole-wheat crust, with pureed navy beans and garlic standing in for heavy cheese and topped with spinach, sun-dried tomatoes and Parmigiano-Reggiano: 260 calories and 9 g fiber a serving.
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