Fish and seafood are healthy and nutritious and should be a part of the American diet. In this quick and easy sole recipe, it is best to use thicker fillets and cook them a bit longer, because the thinner ones do not turn out as nicely.
Ingredients:
Small bunch each: baby arugula and watercress sprigs, washed and dried
3/4 cup fine whole-wheat breadcrumbs
4 sole fillets (about 1-1/2 to 2 pounds total)
2 teaspoons olive oil (preferably garlic- or rosemary-infused)
1/4 cup lemon juice
Salt and freshly ground black pepper
2 tablespoons parsley, chopped
4 lemon wedges
Preparation: Preheat oven to 450°F. Divide arugula and watercress among 4 dinner plates. Place breadcrumbs in a small bowl and roll each fish fillet to cover both sides. Place fish skin-side down in a shallow baking pan. Brush fish with olive oil. Bake about 7 to 15 minutes, depending on thickness of fillets. If fillets are very thin, check for doneness after 3 to 4 minutes. If fish hasn’t darkened in color, it may be broiled for about 40 seconds. Do not overcook. Use a spatula and place each piece of fish onto dinner plate on top of greens. Pour any pan juices over fish and sprinkle with lemon juice, salt, pepper, and chopped parsley. Garnish with lemon wedges. Makes 4 servings.
This recipe’s lutein (watercress) and folate (arugula) may help prevent the following cancers: ovarian and breast.
Nutritional information per serving:
Calories: 275.6
Fat: 8.4 g
Saturated fat: 1.3 g
Carbohydrate: 16.1 g
Total sugars: 1.7 g
Protein: 33.9 g
Sodium: 285 mg
Cholesterol: 78.2 mg
Dietary fiber: 1.1 g
This is a wonderful way to prepare chicken with a rich and unique flavor. The red onion and cherries provide some valuable antioxidant nutrients, and the pears contain fiber and vitamin C.
Ingredients:
6 skinless and boneless chicken breasts (about 3 to 4 ounces each)
Salt and freshly ground black pepper
1 tablespoon extra-virgin olive oil
1/4 cup red onion, minced
2 medium Bosc or Bartlett pears, peeled, cored, and sliced
1 cup low-sodium chicken broth or stock
1/4 cup balsamic vinegar
1 tablespoon plus 1 teaspoon sugar
2 teaspoons cornstarch
1/4 cup dried tart cherries
Preparation: Pat chicken dry with paper towels. Place each chicken breast between two sheets of plastic wrap. Using a meat mallet, carefully pound chicken breasts to a uniform thickness of about 1/2 inch. Season both sides with salt and pepper. Heat olive oil in a large nonstick skillet over medium heat; add chicken and sauté, turning once, 3 to 4 minutes on each side, until golden brown. Remove from heat and transfer to a platter; cover and keep warm. To same pan, add onion and sauté over medium-high heat 2 minutes or until soft; decrease heat to medium and add pears. Continue sautéing, stirring occasionally, 3 to 4 minutes, until pears are soft and golden brown. To prepare sauce, combine chicken broth, balsamic vinegar, sugar, and cornstarch in a small bowl. Pour over pear mixture and add cherries. Increase heat to high and simmer, stirring frequently, 6 to 8 minutes or until sauce thickens slightly. Return chicken and any juices to pan. Bring mixture back to a simmer and decrease heat to medium. Cook 10 minutes or until a meat thermometer registers an internal temperature of 165°F (juices will run clear when cut with the tip of a knife). Taste and adjust seasonings if necessary. Remove chicken from heat and place on individual serving plates or on a large platter. Using a slotted spoon, mound fruit over top. Spoon sauce over fruit and around chicken. Serve immediately. Makes 6 servings.
This recipe’s anthocyanins (cherries) and quercetin (onion) may help prevent the following cancers: breast and lung.
Nutritional information per serving:
Calories: 208.4
Fat: 3.6 g
Saturated fat: 0.4 g
Carbohydrate: 21.5 g
Total sugars: 15.2 g
Protein: 22.5 g
Sodium: 137 mg
Cholesterol: 54.9 mg
Dietary fiber: 2.1 g
This light and healthy dish can stand alone, serve as sandwich filler, or even be used to make fish tacos. Any flaky white fish can be substituted for the tilapia. The cabbage salad is most flavorful if made ahead of time and brought to room temperature before serving.
Ingredients:
1/2 cup orange juice
1/4 cup balsamic vinegar
2 tablespoons sugar, divided
Juice of 2 limes
1 head cabbage, shredded or coarsely chopped
1/2 small yellow onion, minced
1 large cucumber, coarsely chopped
1/3 cup fresh cilantro, chopped
Nonstick cooking spray
1 pound tilapia fillets
Salt and pepper to taste
Preparation: Place orange juice, vinegar, and 1 tablespoon sugar in a small saucepan over medium heat and warm until reduced to a syrupy consistency, about 10 minutes. In a small bowl, combine remaining tablespoon sugar and lime juice. Place cabbage, onion, cucumber, and cilantro in a large bowl and toss with lime-juice mixture. Heat a broiler. Spray broiler pan with nonstick cooking spray and broil tilapia approximately 2 minutes per side or just until fish is lightly browned and flakes easily. Try not to overcook. Divide cabbage mixture among 4 dinner plates. Brush fish generously with vinegar reduction and serve on top of cabbage salad. You can also use a fork to flake the fish into pieces and toss with vinegar reduction. Makes 4 generous servings.
This recipe’s sulforaphane (cabbage) and vitamin C (citrus juice) may help prevent the following cancers: breast and esophageal.
Nutritional information per serving:
Calories: 284.2
Fat: 7.0 g
Saturated fat: 1.1 g
Carbohydrate: 29.5 g
Total sugars: 21.6 g
Protein: 25.8 g
Sodium: 102 mg
Cholesterol: 68 mg
Dietary fiber: 5.9 g
You can substitute chunks of meat, tofu, or seafood (such as scallops or shrimp) for the tempeh in this recipe for variation. Feel free to experiment with other veggies such as shallots, red onions, various colored peppers, mushrooms, and even sugar snap peas.
Ingredients:
1/2 cup plain spaghetti sauce
1 tablespoon brown mustard
2 tablespoons barley malt syrup
2 tablespoons pure maple syrup
2 tablespoons extra-virgin olive oil
2 teaspoons reduced-sodium tamari or soy sauce
1 tablespoon brown rice vinegar
1 tablespoon freshly squeezed lime juice
3 garlic cloves, minced
1/4 cup onion, minced
1/4 teaspoon dried basil
1 pound organic tempeh, cut into 1-inch cubes and steamed 15 minutes
1 cup cherry tomatoes
8 medium button mushrooms, stemmed and washed
1 small red bell pepper, sliced into thick strips
1 medium yellow onion, sliced into wide wedges
1 medium zucchini, sliced into thick rounds
1 medium yellow squash, sliced into thick rounds
8 bamboo shish kebab sticks or metal skewers
Preparation: To prepare barbecue sauce, place spaghetti sauce, mustard, barley malt syrup, maple syrup, tamari or soy sauce, olive oil, brown rice vinegar, lime juice, garlic, minced onion, and basil in a blender. Purée several seconds. Attractively arrange tempeh cubes and pieces of each vegetable on shish kebab sticks, alternating different colored vegetables with tempeh. Baste with barbecue sauce and grill, turning and basting to prevent vegetables from drying out or burning. Grill until vegetables are tender, about 7 to 10 minutes. Makes 8 servings, 1 kebab each.
This recipe’s lycopene (tomatoes) and quercetin (onions) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 199.9
Fat: 6.7 g
Saturated fat: 1.1 g
Carbohydrate: 22.2 g
Total sugars: 10.2 g
Protein: 12.7 g
Sodium: 97 mg
Cholesterol: 0 mg
Dietary fiber: 7.6 g
Scallops are high in protein and low in fat and calories. Pair them with broccoli, tomatoes, and onions and some whole-wheat pasta and you have a really nutritious and attractive dinner.
Ingredients:
3/4 pound uncooked fresh scallops
2 medium yellow onions, cut in half lengthwise and sliced
1 cup apple juice
2 tablespoons dry white wine
2 garlic cloves, minced
1 teaspoon each: dried marjoram, dried basil, and dried oregano
1/4 teaspoon ground black pepper
3 cups broccoli florets
1/4 cup water
1 tablespoon plus 1 teaspoon cornstarch
1-1/2 cups fresh tomatoes, seeded and chopped
1/4 cup grated Parmesan cheese
4 cups hot cooked whole-wheat linguine
Preparation: Cut larger scallops into quarters or 1-inch pieces. Combine onions, apple juice, wine, garlic, marjoram, basil, oregano, and pepper in a large skillet; bring to a boil over high heat. Add broccoli; return to a boil. Reduce heat to medium-low. Cover and simmer 7 minutes; add scallops. Return to a boil and reduce heat. Cover and simmer 1 to 2 minutes or until scallops are opaque. Remove scallops and vegetables; set aside. Combine water and cornstarch in a small bowl; stir into mixture in skillet. Cook, stirring, over medium heat until mixture boils and thickens. Once boiling, cook and stir 2 minutes more. Stir in tomatoes and cheese; heat through. Return scallops and vegetables to skillet; heat through. Toss mixture with linguine. Makes 4 servings, about 2 cups each.
This recipe’s isothiocyanates (broccoli) and lycopene (tomatoes) may help prevent the following cancers: ovarian and prostate.
Nutritional information per serving:
Calories: 421.1
Fat: 4.3 g
Saturated fat: 1.2 g
Carbohydrate: 53.5 g
Total sugars: 12.0 g
Protein: 42.0 g
Sodium: 431 mg
Cholesterol: 78.8 mg
Dietary fiber: 8.0 g
This recipe was adapted from one that I found years ago in Easy Home Cooking magazine. Few vegetables rival broccoli and tomatoes in nutritional value. If you are watching your sugar and carbohydrate intake, this dish is perfect for you because it contains fewer than 10 grams of carbohydrates per serving.
Ingredients:
2 tablespoons extra-virgin olive oil
2 cups fresh broccoli florets, chopped
2-1/2 cups fresh ripe tomatoes, diced
2 tablespoons lemon juice
1-1/2 tablespoons garlic, minced
1 teaspoon dried tarragon
1/2 teaspoon sugar
1/4 teaspoon each: salt and freshly ground black pepper
4 halibut steaks (about 5 to 6 ounces each)
Preparation: Heat oil in a large skillet over medium heat about 1 minute. Add broccoli and heat 5 minutes. Add all remaining ingredients except halibut; cook 5 minutes, stirring occasionally. Add halibut; cover and cook about 5 minutes on each side. Divide halibut and vegetables among 4 dinner plates. Makes 4 servings.
This recipe’s allicin (garlic) and lycopene (tomatoes) may help prevent the following cancers: colon and prostate.
Nutritional information per serving:
Calories: 218.0
Fat: 7.6 g
Saturated fat: 1.0 g
Carbohydrate: 8.5 g
Total sugars: 3.6 g
Protein: 28.9 g
Sodium: 85 mg
Cholesterol: 40.8 mg
Dietary fiber: 1.5 g
This dish is flavorful and savory, not at all like those bland casseroles that you may have had in the past. As a side dish, the recipe makes about twice as many servings. For a vegan option, use your favorite soy cheese instead of the cheddar.
Ingredients:
1/2 cup dry red wine
1-1/2 cups reduced-sodium vegetable broth
1/2 cup dried lentils
1/2 cup uncooked brown rice
1 cup diced tomatoes, mashed with a potato masher
1 medium yellow onion, minced
3 small garlic cloves, minced
1/4 teaspoon dried thyme
1 bay leaf
Sea salt and ground pepper to taste
1/4 teaspoon dried basil
1/2 cup shredded reduced-fat cheddar cheese (or soy cheese)
Preparation: Preheat oven to 350°F. In a 6-cup casserole dish, combine all ingredients except cheese. Mix thoroughly and cover with a tight-fitting lid or foil. Bake 90 to 100 minutes, or until lentils are tender and liquid is absorbed, stirring 2 or 3 times during baking. Take off foil or lid, remove the bay leaf, and top with shredded cheese. Return to oven, uncovered, and heat 3 to 4 minutes, until cheese melts. Makes 4 large servings.
This recipe’s saponins (lentils) and resveratrol (red wine) may help prevent the following cancers: pancreas and kidney.
Nutritional information per serving:
Calories: 230.9
Fat: 2.1 g
Saturated fat: 0.9 g
Carbohydrate: 39.5 g
Total sugars: 4.1 g
Protein: 13.5 g
Sodium: 163 mg
Cholesterol: 3.5 mg
Dietary fiber: 9.1 g
This is the ideal soy-based main dish for a spring or summer evening. It goes perfectly with a small mixed green salad and some crusty, whole-grain bread.
Ingredients:
1 package (14 ounces) extra-firm tofu
Juice of 2 lemons
1/4 cup orange juice
1 tablespoon pure maple syrup
2 tablespoons apple cider vinegar
1 tablespoon extra-virgin olive oil
1-1/2 teaspoons fresh rosemary, chopped (or 1/2 teaspoon dried rosemary)
3 garlic cloves, crushed
1-1/2 teaspoons tamari or soy sauce
Dash of black pepper
Preparation: Cut tofu into 6 thick slices and set aside. In a ceramic bowl, whisk together all remaining ingredients to make marinade. Place tofu slices in a large, flat dish and generously pour marinade over them. Reserve a portion of marinade in the refrigerator for when you do the actual cooking. Cover tofu and refrigerate at least 8 hours—preferably overnight to attain best flavor. Preheat grill to medium heat and brush lightly with olive oil. Grill tofu slices, brushing with extra marinade while cooking, about 5 minutes on each side. Makes 3 servings, 2 tofu slices each.
This recipe’s isoflavones (tofu) and vitamin C (orange juice) may help prevent the following cancers: breast and esophageal.
Nutritional information per serving:
Calories: 260.0
Fat: 14.0 g
Saturated fat: 1.9 g
Carbohydrate: 15.7 g
Total sugars: 7.5 g
Protein: 17.8 g
Sodium: 177 mg
Cholesterol: 0 mg
Dietary fiber: 1.8 g
This is a scrumptious, light fish recipe containing low-fat dairy products and monounsaturated fats. It would be complemented nicely by the Heirloom Tomato and Olive Salad (page 85) and some freshly grilled eggplant or zucchini.
Ingredients:
1 cup plain low-fat yogurt
1 teaspoon Tabasco or other hot sauce
1 cup cornmeal
4 tilapia or flounder fillets (about 6 to 8 ounces each)
1 tablespoon olive oil and more as needed, to prevent sticking
1 cup baby arugula
1 lemon, cut in wedges.
Preparation: Combine yogurt and hot sauce in a baking dish. Add fish fillets and marinate 15 minutes. Drain fish and dredge each side of fish with cornmeal. Place a large skillet over medium heat. Add olive oil and pan-fry fish 3 to 4 minutes on each side. Divide arugula among 4 dinner plates. Serve fish on top of arugula with lemon wedges. Makes 4 servings.
This recipe’s lutein (arugula) and vitamin D (yogurt) may help prevent the following cancers: stomach and breast.
Nutritional information per serving:
Calories: 339.0
Fat: 6.6 g
Saturated fat: 2.0 g
Carbohydrate: 22.0 g
Total sugars: 4.6 g
Protein: 47.9 g
Sodium: 242 mg
Cholesterol: 123.5 mg
Dietary fiber: 2.3 g
Ingredients:
2 cups fresh sugar snap peas (about 8 ounces)
1 package (14 ounces) light, extra-firm tub-style tofu, drained
3 tablespoons reduced-sodium soy sauce or tamari, divided
1/4 cup yellow cornmeal
1/8 teaspoon ground red pepper
2 teaspoons toasted sesame oil, divided
1 medium red bell pepper, cut into thin strips
1 medium yellow bell pepper, cut into thin strips
6-8 green onions, cut into approximately 2-inch pieces
2 teaspoons canola oil
1 tablespoon sesame seeds, toasted
Preparation: Remove strings and tips from pea pods; cut in half and set aside. Cut tofu crosswise into eight 1/2-inch thick slices. Drain on paper towels if necessary. Arrange slices in a single layer in a 2-quart rectangular baking dish. Pour 2 tablespoons soy sauce or tamari over tofu; turn slices to coat. Let stand at room temperature 15 minutes. In a shallow dish, combine cornmeal and ground red pepper. Drain tofu, discarding marinade. Carefully dip tofu slices in cornmeal mixture; press gently to coat both sides. Set tofu slices aside. Pour 1 teaspoon sesame oil into a large nonstick skillet and place over medium-high heat. Stir-fry red and yellow pepper about 2 minutes. Add pea pods and green onions; stir-fry 2 to 3 minutes until crisp-tender. Remove skillet from heat; stir in remaining 1 tablespoon soy sauce or tamari. Transfer vegetables to serving platter; cover and keep warm. Wipe skillet clean. In same skillet, heat remaining sesame oil and canola oil over medium heat. Cook coated tofu slices 2 to 3 minutes on each side or until crisp and golden brown. Divide vegetable mixture between 4 dinner plates. Serve tofu slices over vegetable mixture and sprinkle with sesame seeds. Makes 4 servings.
This recipe’s quercetin (onions) and isoflavones (tofu) may help prevent the following cancers: lung and prostate.
Nutritional information per serving:
Calories: 297.8
Fat: 16.6 g
Saturated fat: 2.3 g
Carbohydrate: 18.9 g
Total sugars: 2.1 g
Protein: 18.2 g
Sodium: 769 mg
Cholesterol: 0 mg
Dietary fiber: 4.5 g
This is another great recipe courtesy of Dr. Patricia Eagon (biochemist at the University of Pittsburgh). She recommends serving it over basmati rice with some plain yogurt. I think it would also be delicious with brown rice or couscous.
Ingredients:
4 skinless, boneless chicken breasts, about 1-1/2 pounds, cut into 3/4-inch cubes.
1 tablespoon each: cornstarch, reduced-sodium soy sauce, and dry sherry
1 teaspoon sugar
2 tablespoons extra-virgin olive oil, divided
1 medium to large yellow onion, chopped
1 cup carrots, chopped
1 medium red pepper, chopped
1 tablespoon mustard seed
3 cloves garlic, minced
2 tablespoons ginger, minced or freshly grated
1 tablespoon curry powder (more or less to preference)
1 can (14 ounces) low-sodium chicken broth
1 very large or 2 medium sweet potatoes or yams (about 1 pound), peeled and cut into 3/4-inch cubes
1 bay leaf
1 large Granny Smith or other tart apple, cored and chopped
5 ounces fresh baby spinach leaves (half a large bag)
Cilantro, chopped
Preparation: Place chicken in a large bowl. Add cornstarch, soy sauce, dry sherry, and sugar; stir to coat chicken. Set aside. Place a large skillet or wok over medium-high heat; add 2 teaspoons olive oil and heat. Add onion and carrots; sauté about 5 minutes, until somewhat soft. Add red pepper; sauté an additional 3 minutes. Remove vegetables to a bowl; set aside. Add 1 teaspoon oil to same skillet and heat to medium high; add mustard seed, stirring, until seeds begin to pop. Lower heat to medium and add garlic; sauté 2 minutes. Add ginger and sauté another 2 minutes. Add curry powder and let mixture cook 1 to 2 minutes, making sure not to burn seeds and spices. Add remaining tablespoon olive oil to skillet. Stir chicken mixture in bowl and add to skillet, continuing to stir. Cook chicken about 4 to 5 minutes, stirring frequently, until lightly browned. Add chicken broth, reserved vegetables, sweet potatoes (or yams), and bay leaf. Cook, covered, about 8 minutes, or until sweet potatoes are nearly soft. Add apples to mixture and stir; cook, covered, 3 to 4 minutes, until apples soften slightly. Add spinach and stir; cook, covered, 1 to 2 minutes, until spinach is wilted. If desired, thicken mixture with a little cornstarch mixed with water. Garnish with chopped cilantro and serve. Makes 6 servings.
This recipe’s beta carotene (sweet potatoes) and folate (spinach) may help prevent the following cancers: skin and pancreas.
Nutritional information per serving:
Calories: 283.5
Fat: 7.1 g
Saturated fat: 1.2 g
Carbohydrate: 24.3 g
Total sugars: 9.1 g
Protein: 30.6 g
Sodium: 257 mg
Cholesterol: 68.3 mg
Dietary fiber: 4.6 g
This recipe was adapted from one that I originally found in Bon Appétit magazine. It contains healthy soy isoflavones and one of the most nutritious leafy green vegetables known, kale.
Ingredients:
1 package (14 ounces) extra-firm tofu
1/2 cup whole-grain Dijon mustard
4 tablespoons canola oil, divided
1/2 medium onion, sliced
1 tablespoon fresh ginger, peeled and minced
1 bunch kale, stem cut from each leaf, leaves thinly sliced crosswise (about 8 cups)
1 small sweet potato, peeled, halved lengthwise, thinly sliced crosswise
2 tablespoons fresh lime juice
Preparation: Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels and let drain 10 minutes. Spread both sides of each slice with mustard. Heat 2 tablespoons of canola oil in a large nonstick skillet over medium-high heat. Add onion and ginger; sauté 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 10 to 15 minutes. Meanwhile, heat remaining 2 tablespoons oil in another large nonstick skillet over medium heat. Add tofu; cover and cook until heated through and crisp, about 2 minutes per side. (Some mustard seeds will fall off tofu.) Arrange kale and sweet-potato mixture on a platter or 4 separate dinner plates. Overlap tofu slices atop vegetables and serve. Makes 4 servings.
This recipe’s zeaxanthin (kale) and beta carotene (sweet potato) may help prevent the following cancers: pancreas and lung
Nutritional information per serving:
Calories: 286.8
Fat: 27.0 g
Saturated fat: 5.3 g
Carbohydrate: 24.4 g
Total sugars: 2.0 g
Protein: 20.3 g
Sodium: 648 mg
Cholesterol: 0 mg
Dietary fiber: 5.0 g
Use lean turkey meat in this recipe for the highest protein-to-fat ratio. I really like to eat this meatloaf on the second day, warmed and crumbled over a big salad of mixed baby greens and sliced grape tomatoes.
Ingredients:
Nonstick cooking spray, olive-oil flavor
2 garlic cloves, minced
1 large red onion, chopped
1/2 of a 16-ounce package frozen flat-leaf spinach—thawed, drained, and squeezed dry
1 teaspoon dried oregano
4 ounces reduced-fat feta cheese, crumbled
1/2 cup quick-cooking oats
1 pound ground turkey breast
1 tablespoon poultry seasoning
Salt and pepper to taste
Preparation: Preheat oven to 350°F. Spray a large fry pan or skillet with nonstick cooking spray and place over medium-high heat. Add garlic and onion and sauté until onion is translucent. Add remaining ingredients; heat gently and mix well. Spray a loaf pan with nonstick cooking spray (or use a nonstick loaf pan). Add turkey mixture and bake 55 to 60 minutes. Let cool 5 minutes and serve. Can be refrigerated and reheated, or served cold or at room temperature. Makes 6 servings.
This recipe’s lutein (spinach) and quercetin (onion) may help prevent the following cancers: ovarian and lung.
Nutritional information per serving:
Calories: 203.5
Fat: 9.5 g
Saturated fat: 1.6 g
Carbohydrate: 9.8 g
Total sugars: 1.6 g
Protein: 19.7 g
Sodium: 239 mg
Cholesterol: 46.7 g
Dietary fiber: 2.7 g
Ingredients:
4 ripe plum tomatoes, chopped, or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño pepper, seeded and diced
2 tablespoons fresh cilantro, chopped
1/4 cup fresh lime juice, divided
1/2 avocado, peeled
1/2 cup plain nonfat yogurt
1/2 small red onion, coarsely chopped
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts (about 5 to 6 ounces each)
Salt and freshly ground black pepper
Preparation: To make the salsa, combine tomatoes, red onion, pepper, and cilantro in a small bowl. Chop avocado and sprinkle with 2 tablespoons of lime juice to keep from browning. Add avocado and remaining lime juice to bowl and toss to combine. (This can be made in advance and stored in the refrigerator for up to 1 day.) In a small food processor, purée yogurt, red onion, lime juice, and cilantro to make a yogurt marinade. Transfer marinade to a shallow bowl or a plastic bag. Add chicken and coat well with marinade. Refrigerate from 1 hour up to 8 hours. Preheat a grill to medium-high heat. Remove chicken from marinade; discard remaining marinade and season chicken with salt and pepper as desired. Grill chicken on both sides until cooked through, about 6 minutes per side. Serve each chicken breast with avocado salsa. Makes 4 servings.
This recipe’s lycopene (tomatoes) and quercetin (onion) may help prevent the following cancers: pancreas and stomach.
Nutritional information per serving:
Calories: 286.6
Fat: 5.0 g
Saturated fat: 0.5 g
Carbohydrate: 11.4 g
Total sugars: 5.4 g
Protein: 49.0 g
Sodium: 145 mg
Cholesterol: 95.6 mg
Dietary fiber: 2.7 g
I adapted this recipe from one that I found in Better Homes and Gardens magazine a few years ago. To make this delicious dish, you grill some vegetables, chop them into bite-size pieces, and toss them with pasta.
Ingredients:
6 ounces whole-wheat spaghetti or vermicelli
1/2 cup small fresh basil leaves
1/3 cup reduced-fat feta cheese, crumbled
2 tablespoons pine nuts
2 medium garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 teaspoons lemon peel, finely grated
5 tablespoons extra-virgin olive oil, divided
1/4 cup lemon juice
1/4 teaspoon salt
1 yellow onion, cut into 3/4-inch slices
1 small zucchini, peeled or unpeeled, cut into 3/4-inch slices
1 small eggplant, peeled or unpeeled, cut into 3/4-inch slices
2 ripe but firm medium tomatoes, sliced 3/4-inch thick
Preparation: Prepare spaghetti or vermicelli according to package directions (typically cook in a large pot of boiling water until tender). While it cooks, combine basil, feta cheese, pine nuts, garlic, jalapeño pepper, and lemon peel in a small bowl; set aside. Drain pasta and toss with 1/4 cup olive oil, lemon juice, and salt. Cover and keep warm. Place a nonstick grill on stovetop and heat over medium heat until hot. Brush vegetables with remaining olive oil. Add half the onion, zucchini, eggplant, and tomatoes and grill until brown and tender, about 5 minutes per side. Remove from grill and repeat with remaining vegetables. Let vegetables cool slightly, and then cut into bite-size chunks. Divide pasta among 4 dinner plates and swirl into individual nests. Add 1/4 vegetables to each and 1/4 basil-feta mixture. Makes 4 servings.
This recipe’s calcium (feta) and lycopene (tomatoes) may help prevent the following cancers: colon and prostate.
Nutritional information per serving:
Calories: 395.6
Fat: 19.2 g
Saturated fat: 3.9 g
Carbohydrate: 43.4 g
Total sugars: 4.9 g
Protein: 12.3 g
Sodium: 315 mg
Cholesterol: 3.3 mg
Dietary fiber: 3.2 g
Fennel has some phytoestrogen-like properties, similar to soy, and has been used medicinally to help alleviate symptoms such as chills, cramps, and abdominal pain. Some people claim that fennel is useful during chemotherapy or radiation treatment to alleviate side effects, such as nausea and indigestion.
Ingredients:
2 medium-size fennel bulbs, stalks removed
1/2 cup lemon juice (fresh or bottled)
3 tablespoons ginger, peeled and minced
2 tablespoons extra virgin olive oil
2 shallots, peeled and minced
Salt and freshly ground pepper
4 medium salmon fillets (6 to 8 ounces each)
Nonstick cooking spray, olive oil style
Preparation: Preheat oven to 400°F. Trim fennel bulbs in half from top to bottom, lay flat and cut into thin strips horizontally. In a medium mixing bowl, combine fennel, lemon juice, ginger, olive oil, and shallots. Mix well and season with salt and pepper as desired. Lay each salmon fillet on a board and season with salt and pepper. Spray a baking pan or sheet with nonstick cooking spray and place salmon fillets on top. Bake salmon 13 to 15 minutes, until lightly browned on edges and flaky. To serve, mound fennel salad into 4 large bowls, place a salmon fillet on each, and pour 1/4 of remaining pan juices onto each fillet. Makes 4 servings.
This recipe’s allicin (shallots) and vitamin D (salmon) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 262.8
Fat: 15.2 g
Saturated fat: 2.4 g
Carbohydrate: 12.9 g
Total sugars: 0.7 g
Protein: 18.6 g
Sodium: 113 mg
Cholesterol: 50.2 mg
Dietary fiber: 3.8 g
Ingredients:
Citrus Sauce Ingredients:
Zest and juice of 4 Florida grapefruit
Zest and juice of 2 limes
1 small yellow onion, finely chopped
1 teaspoon garlic, chopped
1-1/2 tablespoons cider vinegar
5 tablespoons olive oil
1/4 teaspoon cracked black pepper
Salt to taste
4 Mahi Mahi fillets (about 8 ounces each)
Black Bean Purée Ingredients:
Nonstick cooking spray
1 garlic clove, minced
1 small onion, chopped
1 jalapeño pepper, seeded and chopped
1 cup cooked black beans (or canned, drained and rinsed)
1 cup fat-free, low-sodium chicken stock
Salt and pepper to taste
1-1/2 tablespoons canola oil
Preparation: Combine all citrus sauce ingredients in a small bowl and mix. Place fish in a square baking or serving dish. Ladle enough sauce over fish to cover, reserving remainder. Marinate for two hours. To make black-bean purée, spray a large skillet with nonstick cooking spray and sauté garlic, onion, and jalapeño until soft. Add beans and chicken stock. Cook 15 minutes. Place in blender and process until smooth; season with salt and pepper as desired. Heat canola oil in sauté pan until very hot. Place fish in skillet and cook approximately 2 minutes on each side. Ladle black-bean purée on serving plate and set fillets on top. Ladle a little of remaining citrus sauce over fish. Makes 4 servings.
This recipe’s pectin (citrus zest) and fiber (beans) may help prevent the following cancers: esophageal and pancreas.
Nutritional information per serving:
Calories: 380.8
Fat: 18 g
Saturated fat: 2.1 g
Carbohydrate: 14.4 g
Total sugars: 2.1 g
Protein: 40.3 g
Sodium: 139 mg
Cholesterol: 204 mg
Dietary fiber: 4.4 g
Broccoli is one of the healthiest foods you can eat. It is loaded with fiber and antioxidants such as vitamin C, carotenoids, and sulforaphane, which studies have shown to be associated with a lower risk of developing many types of cancer.
Ingredients:
1 boneless beef top sirloin steak (about 1 pound)
1/2 cup orange juice
1 teaspoon sugar
2 teaspoons reduced-sodium soy sauce
3 teaspoons canola oil, divided
3/4 pound broccoli florets, coarsely chopped
1 cup medium-size carrots, sliced on the diagonal
1 medium red bell pepper, seeded and thinly sliced
2 small green onions, sliced on the diagonal
1 garlic clove, minced
3/4 cup cold water
2 teaspoons cornstarch
1 tablespoon grated orange peel
8 ounces whole-wheat fettuccini
Preparation: Slice beef lengthwise in half, then crosswise into 1/8-inch slices; place beef in nonmetallic bowl. Add orange juice, sugar, and soy sauce. Toss to coat evenly. Let marinate 30 minutes, or cover and refrigerate overnight. Heat 2 teaspoons canola oil in large nonstick skillet or wok over medium-high heat until hot. Add broccoli, carrots, bell pepper, and green onion; cook and stir 2 minutes. Remove vegetables to large bowl. Drain beef; reserve marinade. Heat remaining 1 teaspoon oil in same skillet over medium-high heat until hot. Add beef to skillet; cook 1 to 2 minutes or until no longer pink. Add vegetables and reserved marinade to skillet; bring to a boil. Stir water into cornstarch until smooth; add to skillet. Cook until thickened, stirring constantly. Sprinkle with grated orange peel. Cook noodles according to package directions, omitting salt; drain. Spoon beef mixture over noodles and serve immediately. Makes 4 servings.
This recipe’s sulforaphane (broccoli) and beta carotene (carrots) may help prevent the following cancers: breast and lung.
Nutritional information per serving:
Calories: 471.9
Fat: 15.1 g
Saturated fat: 2.5 g
Carbohydrate: 47.3 g
Total sugars: 6.4 g
Protein: 36.7 g
Sodium: 210 mg
Cholesterol: 69 mg
Dietary fiber: 7.8 g
If you don’t own a wok, a large skillet will do just fine to prepare this dish.
Ingredients:
2 tablespoons extra-virgin olive oil, divided
3 tablespoons pine nuts
1 pound uncooked medium shrimp, cleaned, shelled, and deveined
1 pound fresh scallops, cut into quarters if large
2 teaspoons fresh ginger, peeled and grated
3 small garlic cloves, finely chopped
1 cup red bell pepper, cut into 1-inch diagonal pieces
8 ounces fresh spinach, stemmed, washed, and shredded
4 green onions, cut into 1/2-inch diagonal pieces
1/4 cup reduced-sodium chicken stock
1/4 cup reduced-sodium soy sauce or tamari
1/4 cup dry sherry (can substitute rice wine)
1 tablespoon cornstarch
Preparation: Add 1 tablespoon olive oil to a wok and place over medium heat. When oil is hot, add pine nuts and reduce heat to low. Cook, stirring continuously, until pine nuts are lightly browned. Remove with a finely slotted or draining spoon and place on paper towels to drain. Add remaining oil to wok and heat over medium heat; add shrimp and scallops until shrimp are pink and scallops are opaque. Add ginger, garlic, and red pepper; cook about 3 to 4 minutes over medium-high heat, stirring occasionally. Add spinach and onion; heat, stirring, for about 1 minute. In a small bowl, combine chicken stock, soy sauce or tamari, sherry, and cornstarch; pour into wok. Raise heat to high and bring liquid to a boil, stirring constantly. The liquid will thicken and clear; once thickened, stir in pine nuts and serve. Makes 4 servings.
This recipe’s folate (spinach) and quercetin (onions) may help prevent the following cancers: colon and endometrial.
Nutritional information per serving:
Calories: 362.3
Fat: 13.5 g
Saturated fat: 1.6 g
Carbohydrate: 13.2 g
Total sugars: 2.2 g
Protein: 47.0 g
Sodium: 1023 mg
Cholesterol: 210 mg
Dietary fiber: 2.6 g
This is a sweet and savory salmon dish that is loaded with antioxidants and takes just minutes to prepare. Bok choy is the Chinese form of cabbage. An easy way to pre-cook the salmon for this dish is to wrap each fillet separately in tin foil and heat for about 20 minutes in a 325°F preheated oven.
Ingredients:
1-1/2 pounds bok choy or Napa cabbage, chopped
2 cups broccoli slaw
2 tablespoons olive oil
2 teaspoons sesame seeds
1 pound cooked wild salmon, divided into 4 fillets
Salt and freshly ground black pepper
Preparation: Place cabbage and broccoli slaw in colander; rinse and drain. Place olive oil and sesame seeds in a large skillet over medium heat. When oil is hot, add cabbage and broccoli slaw. Cook, stirring, 5 to 6 minutes; reduce heat to low and add salmon. Cook salmon and vegetables about 4 minutes, until fragrant and heated through. Season with salt and freshly ground black pepper as desired and divide among 4 dinner plates. Makes 4 servings.
This recipe’s kaempferol (cabbage) and vitamin D (salmon) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 284.1
Fat: 12.1 g
Saturated fat: 1.4 g
Carbohydrate: 10.0 g
Total sugars: 4.6 g
Protein: 33.8 g
Sodium: 286 mg
Cholesterol: 76 mg
Dietary fiber: 5.2 g
This delicious and tangy dish contains valuable disease-fighting nutrients, such as vitamin C, omega-3 fatty acids, and vitamin D.
Ingredients:
2 cups orange juice
3 tablespoons red onion, finely chopped
3 tablespoons lime juice (preferably fresh)
2 teaspoons honey-Dijon mustard
2 teaspoons chili powder
1 cup fat-free Italian salad dressing
8 Alaska salmon fillets or steaks (6 to 8 ounces each), thawed if frozen
Salt and freshly ground black pepper to taste
1 tablespoon olive oil
3 tablespoons fresh cilantro or parsley, chopped
Preparation: Sauce: Heat orange juice in a small saucepan over medium-high heat until it reduces to the consistency of syrup (makes about 1/4 cup). Let cool slightly. Place onion, lime juice, mustard, and chili powder in a blender; add cooled orange-juice syrup. Blend 30 seconds; with blender running, slowly drizzle in Italian salad dressing so that mixture emulsifies.
Salmon: Preheat oven to 400°F. Lightly season salmon with salt and pepper. Heat an oven-proof sauté pan 2 minutes over medium-high heat, then add olive oil. Sear salmon on one side 2 to 3 minutes. Turn salmon over and place entire pan into oven. Bake 4 to 8 minutes, or until fish flakes easily when tested with a fork. Divide orange vinaigrette sauce evenly among plates and make a pool of sauce in the center of each serving plate. Top with a salmon fillet and garnish with cilantro or parsley. Makes 8 servings.
This recipe’s quercetin (onion) and pectin (lime juice) may help prevent the following cancers: lung and prostate.
Nutritional information per serving:
Calories: 318.6
Fat: 10.2 g
Saturated fat: 1.3 g
Carbohydrate: 12.1 g
Total sugars: 7.8 g
Protein: 44.6 g
Sodium: 593 mg
Cholesterol: 120.4 mg
Dietary fiber: 0.4 g
A number of studies have shown that Americans do not consume enough whole grains or get the recommended number of servings of fruits or vegetables each day. This dish provides plenty of whole grain and vegetable nutrients as well as lean protein that will leave you feeling satisfied.
Ingredients:
Nonstick cooking spray
1 medium yellow onion, diced
3 small garlic cloves, minced
1-1/2 cups fresh button mushrooms
1 pound uncooked chicken breast, cut into 1-inch pieces
2 cans (14 or 14-1/2 ounces) diced tomatoes, drained
1/3 cup balsamic vinegar
1 teaspoon each: dried basil and dried oregano
1/2 teaspoon each: dried thyme and dried rosemary
1/4 cup tomato paste
2-2/3 cups cooked whole-wheat linguini or angel hair pasta
Preparation: Spray a large skillet with nonstick cooking spray. Add onion, garlic, and mushrooms to skillet and sauté 5 minutes over low heat. Add chicken pieces and cook over medium-high heat until chicken is no longer pink. Once cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to chicken mixture. Mix together well and simmer over medium-low heat about 20 minutes. Toss 1 cup sauce with 2/3 cup cooked pasta for each serving. Makes 4 servings.
This recipe’s lycopene (tomato paste) and selenium (pasta) may help prevent the following cancers: pancreas and ovarian.
Nutritional information per serving:
Calories: 455.2
Fat: 2.8 g
Saturated fat: 1.7 g
Carbohydrate: 66.5 g
Total sugars: 14.6 g
Protein: 41.0 g
Sodium: 182 mg
Cholesterol: 68.5 mg
Dietary fiber: 7.1 g
Ingredients for cranberry compote:
1 package (6 ounces) dried cranberries
1/3 cup orange juice
2/3 cup water
1/4 teaspoon each: ground cinnamon, ground ginger, ground cloves, and ground nutmeg
Ingredients for orange roughy:
1-1/2 cup pecans
2 tablespoons flour
1 egg plus 1 egg white
2 tablespoons water
6 orange roughy filets (about 1-3/4 to 2 pounds)
1 teaspoon trans-fat–free butter, cut into tiny pieces
Preparation: Cranberry compote: Place all compote ingredients in a medium skillet and heat over medium-high heat, stirring frequently. Heat about 10 minutes, until liquid boils off and mixture is of a sauce consistency. Let cool and refrigerate.
Orange roughy: Preheat oven to 425°F. Place pecans and flour in bowl of food processor or blender; pulse or mix until just finely chopped. Do not overprocess (if nut liquid is forming, you have overprocessed). Place pecan mixture in a shallow dish or plate. In another shallow dish, whisk egg, egg white, and water. Dip each fish fillet first in egg mixture, then in pecan mixture, pressing to make pecan coating stick. Spray a 13×9-inch pan or baking dish large enough to hold all the fish with nonstick cooking spray. Place fillets in single layer in pan. Dot with butter. Bake 15 to 20 minutes, or until fish begins to flake with a fork. Serve with cranberry compote on top or on the side. Makes 6 servings.
This recipe’s ellagic acid (cranberries) and vitamin C (orange juice) may help prevent the following cancers: colon and esophageal.
Nutritional information per serving:
Calories: 390.1
Fat: 18.5 g
Saturated fat: 2.2 g
Carbohydrate: 29.9 g
Total sugars: 20.2 g
Protein: 26.0 g
Sodium: 117 mg
Cholesterol: 62.5 mg
Dietary fiber: 3.6 g
Pork is one of those protein sources of which you should limit your consumption. However, when you choose to eat pork chops, preparing them with recipes such as this low-calorie one will maximize your antioxidant intake. This is one of my parents’ favorite dishes.
Ingredients:
4 (about 3/4 pound total weight) boneless center-cut pork loin chops, medium thickness
1/2 cup bottled reduced-fat balsamic vinaigrette
Nonstick cooking spray, olive-oil flavor
1/2 cup shallots, thinly sliced
1/2 cup low-sodium chicken broth
1/2 cup dried cherries
Salt and freshly ground pepper
Preparation: Place pork and vinaigrette in shallow baking dish and turn once to coat; marinate 10 to 15 minutes. Spray a medium skillet with nonstick cooking spray and place over medium heat. Lift pork, shake off excess marinade, and transfer to skillet, reserving marinade in dish. Sauté pork chops until brown, about 3 to 4 minutes per side. Transfer chops to a plate. Add shallots to skillet and stir until softened, about 1 minute. Add chicken broth, cherries, and reserved marinade. Bring to a low boil. Return chops to skillet and simmer until pork is cooked thoroughly, cherries are tender, and the sauce has slightly reduced—about 3 minutes per side. Season with salt and pepper as desired. Serve chops on dinner plates, topped with cherry sauce. Makes 4 servings.
This recipe’s allicin (shallots) and anthocyanins (cherries) may help prevent the following cancers: lung and breast.
Nutritional information per serving:
Calories: 248.9
Fat: 9.3 g
Saturated fat: 2.5 g
Carbohydrate: 20.9 g
Total sugars: 15.0 g
Protein: 20.4 g
Sodium: 568 mg
Cholesterol: 48.4 mg
Dietary fiber: 1.0 g
This low-fat dish has the tropical flavors of mangos and carries the sweet antioxidant punch of delicious raspberries. Pair it with the Orange-Almond Rice (page 88) and some steamed broccoli for a perfect meal.
Ingredients:
4 medium tilapia fillets (about 1-1/2 pounds total)
1 cup fresh raspberries
1 mango, peeled and diced
1 jalapeño pepper, seeded and chopped
1 tablespoon fresh cilantro, chopped
Preparation: Heat oven to 450°F. Place tilapia fillets on a nonstick baking sheet or baking sheet lined with foil and lightly sprayed with nonstick cooking spray. Bake 10 minutes or until fish flakes easily with fork. Meanwhile, combine remaining ingredients in a medium nonmetallic bowl. Divide fish among 4 dinner plates and top with raspberry mango salsa. Makes 4 servings.
This recipe’s vitamin C (raspberries) and beta carotene (mango) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 270.2
Fat: 5.4 g
Saturated fat: 1.0 g
Carbohydrate: 12.7 g
Total sugars: 9.1 g
Protein: 42.7 g
Sodium: 121 mg
Cholesterol: 110 mg
Dietary fiber: 3.1 g
Chemicals in cabbage called indoles may be able to prevent certain tumors by triggering the body to make enzymes that block new cancer-cell growth.
Ingredients:
Nonstick cooking spray
2 tablespoons fresh ginger, peeled and thinly sliced
4 cups packed red cabbage, shredded or thinly sliced
1/2 teaspoon salt, divided
1 tablespoon cider vinegar
1 teaspoon sugar
1 Granny Smith apple, cored and sliced
4 red snapper fillets (about 6 ounces each)
1 cup nonfat (skim) milk
1 cup fine whole-grain breadcrumbs
1 tablespoon fresh parsley, finely chopped
Preparation: Place a large skillet or fry pan over medium heat and spray with nonstick cooking spray. Add ginger and sauté about 2 minutes. Add cabbage and 1/4 teaspoon salt. Reduce heat to low, cover and cook, stirring occasionally, 20 minutes. Stir in vinegar and sugar; transfer to bowl to cool. Place sliced apple in a microwave-safe dish, cover with waxed paper and microwave on high for 1 minute or until softened. Set aside. Cut each snapper fillet crosswise diagonally into 3 strips; soak fish strips in milk. In a shallow bowl, combine breadcrumbs, parsley, and remaining 1/4 teaspoon salt. Wipe out skillet, spray with nonstick cooking spray, and place over medium-high heat. Dip fish strips into breadcrumb mixture to coat; place in skillet and sauté 6 to 8 minutes, turning to brown evenly and cook through. To serve, toss apple slices with cabbage; mound mixture in center of each of 4 dinner plates. Arrange fish strips around each mound of apple mixture. Makes 4 servings.
This recipe’s kaempferol (cabbage) and quercetin (apple) may help prevent the following cancers: ovarian and breast.
Nutritional information per serving:
Calories: 342.3
Fat: 3.9 g
Saturated fat: 1.0 g
Carbohydrate: 34.8 g
Total sugars: 6.4 g
Protein: 42.0 g
Sodium: 652 mg
Cholesterol: 64.2 mg
Dietary fiber: 3.4 g
My friend, Angela Razo, is a fantastic cook, and this is one of her very own recipes. She likes it best when refrigerated and served chilled.
Ingredients:
8 ounces (1/2 pound) dry whole-wheat orzo pasta
1/3 cup lemon juice (preferably freshly squeezed)
1/3 cup extra-virgin olive oil, plus 2 teaspoons for drizzling
1/2 teaspoon salt, plus more for seasoning
1 teaspoon pepper, plus more for seasoning
1-1/2 pounds large fresh shrimp, shelled and deveined
2/3 cup scallions, minced
1/3 cup fresh dill, chopped
1/2 cup fresh parsley, chopped
1 medium cucumber, peeled and finely diced
1/3 cup red onion, finely diced
6 ounces reduced-fat feta cheese, crumbled
Preparation: Preheat oven to 400°F. Place a large stockpot of water over medium-high heat and bring to a boil. Add orzo; reduce heat to medium and cook 9 to 11 minutes, until tender. Meanwhile, combine lemon juice, 1/3 cup olive oil, 1/2 teaspoon salt, and teaspoon pepper in a small bowl. Drain orzo and place in a large bowl. Add lemon-juice–oil mixture and stir. Place cleaned shrimp on nonstick baking sheet; drizzle with remaining olive oil and season with salt and pepper, if desired. Roast in oven 5 to 6 minutes, until cooked through. Add shrimp, scallions, dill, parsley, cucumber, onion, and feta to orzo and stir. Serve immediately or refrigerate and serve. Makes 6 servings.
This recipe’s vitamin C (lemon juice) and allicin (onions) may help prevent the following cancers: lung and stomach.
Nutritional information per serving:
Calories: 333.9
Fat: 17.1 g
Saturated fat: 4.2 g
Carbohydrate: 32.4 g
Total sugars: 2.1 g
Protein: 12.6 g
Sodium: 396 mg
Cholesterol: 20.4mg
Dietary fiber: 2.9 g
Tuna is low in fat, but rich in healthy omega-3 and omega-6 fatty acids. Like salmon, it is also one of few natural sources of vitamin D. I often serve this dish on a bed of baby greens or wilted spinach.
Ingredients:
3 tablespoons light soy sauce
1 teaspoon sugar
1/8 teaspoon crushed red pepper flakes
1/2 cup fat-free, reduced-sodium chicken broth
1 teaspoon sesame oil
1 green onion, chopped (white and green parts)
2 large garlic cloves, minced
4 tuna steaks, about 1 inch thick, approximately 4 to 5 ounces each
Salt and freshly ground black pepper
1 tablespoon extra-virgin olive oil
Preparation: In a small bowl, stir together soy sauce, sugar, red pepper flakes, and chicken broth until blended. In a small saucepan, heat sesame oil. Stir in green onion and garlic and cook, stirring, about 1 minute. Add soy-sauce mixture; simmer until it reduces to approximately 1/3 cup. Meanwhile, sprinkle fish with salt and black pepper. Heat olive oil in a large pan over moderately high heat. Add the tuna and cook until brown, about 3 minutes. Turn and cook tuna until done to your taste. Many people prefer tuna slightly pink in the center. When done, cut tuna into slices and serve with sauce. Makes 4 servings.
This recipe’s allicin (garlic) and vitamin D (tuna) may help prevent the following cancers: stomach and kidney.
Nutritional information per serving:
Calories: 177.5
Fat: 5.5 g
Saturated fat: 0.9 g
Carbohydrate: 3.0 g
Total sugars: 1.4 g
Protein: 29.0 g
Sodium: 554 mg
Cholesterol: 60 mg
Dietary fiber: < 1 g
Orange-colored fruits, like the sweet and juicy mangos and papaya in this recipe, contain beta-carotene and lycopene, two antioxidants that have been shown to decrease free-radical damage that can contribute to the development of some cancers.
Ingredients:
3 cups orange juice
1/3 cup red onion, minced
2/3 cup fresh mango, diced into small pieces
1/2 cup fresh papaya, diced into small pieces
1/3 cup fresh pineapple, diced into small pieces (or canned tidbits, drained)
1 jalapeño pepper, seeded and minced
2 teaspoons fresh cilantro, chopped
3/4 teaspoon salt, divided
24 medium sea scallops (about 3/4 pound), muscle tabs removed
1/2 teaspoon black pepper
1 tablespoon olive oil
Preparation: In a saucepan over medium-high heat, place orange juice and heat about 20 to 25 minutes, until it reduces to about 2/3 cup. Combine onion, mango, papaya, pineapple, jalapeño pepper, cilantro, and 1/4 teaspoon salt in a bowl and toss. Add 2 tablespoons reduced orange juice and toss again. Season scallops with remaining salt and the pepper. In a non-stick skillet over medium heat, heat olive oil and add scallops. Sear first side 2 to 3 minutes until golden brown; turn and heat second side again 2 to 3 minutes until cooked through. On 4 separate dinner plates, mound 1/4 of the salsa in middle, surround with 6 scallops in a circle, and divide and pour remaining orange-juice reduction over scallops. Makes 4 servings.
This recipe’s beta carotene (mango) and vitamin C (orange juice) may help prevent the following cancers: skin and lung.
Nutritional information per serving:
Calories: 255.8
Fat: 5.0 g
Saturated fat: 0.4 g
Carbohydrate: 28.9 g
Total sugars: 22.6 g
Protein: 23.8 g
Sodium: 520 mg
Cholesterol: 55 mg
Dietary fiber: 1.7 g
This dish is so incredibly delicious that you will never realize how low in fat and healthy it is. It presents beautifully, so try it for a dinner party sometime.
Ingredients:
1 tablespoon olive oil
2 tablespoons shallots, finely chopped
1 cup white wine
2 tablespoons fresh lemon juice
2 tablespoons fresh tarragon, chopped
1/2 cup sun-dried tomatoes, rehydrated and chopped
4 boneless, skinless chicken breasts (about 5 to 6 ounces each)
Salt and freshly ground pepper to taste
1-1/2 cups water or more to cook the chicken
1 bunch watercress, washed and stemmed
Preparation: Heat olive oil in a large soup pot over medium heat. Add shallots and cook 3 minutes. Increase heat to high; add wine, lemon juice, tarragon, and sun-dried tomatoes; simmer 1 minute. Season chicken breasts with salt and pepper as desired and add them to pan with enough water to cover them. Bring liquid to a boil and adjust heat so that mixture simmers. Cook 10 to 12 minutes, until chicken is just cooked through. Remove chicken from pan and set aside. Continue to simmer cooking liquid until it has reduced by half. Divide watercress among 4 plates. Place chicken on top of watercress, garnish with sun-dried tomatoes, and drizzle hot reduction over chicken. Makes 4 servings.
This recipe’s quercetin (shallots) and folate (watercress) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 261. 6
Fat: 5.2 g
Saturated fat: 0.3 g
Carbohydrate: 6.2 g
Total sugars: 2.7 g
Protein: 47.5 g
Sodium: 263 mg
Cholesterol: 95 mg
Dietary fiber: 0.9 g
Most lamb dishes contain lots of meat and little else, except perhaps a rich sauce. This dish is made with a savory vegetable and whole-grain base and flavored with lean lamb meat, keeping it healthy and relatively low in calories and fat.
Ingredients:
1 spaghetti squash (about 3 to 4 pounds)
1/2 pound lean ground lamb
1/3 cup celery, chopped
1/2 cup red onions, chopped
3 garlic cloves, minced
2 tablespoons fresh basil, coarsely chopped
2 tablespoons fresh rosemary
8 ounces thick tomato sauce
1/3 cup cooked brown rice
3 tablespoons crumbled reduced-fat feta cheese
Preparation: Preheat oven to 350°F. Cut spaghetti squash in half and place in baking dish, flesh side down. Add about 1/2 inch of water and bake approximately 1 hour or until squash is tender. While squash is cooking, begin browning meat in a large nonstick skillet. Add celery, onion, and garlic. When meat is cooked through and vegetables are tender, add fresh basil and rosemary; cook 2 to 3 minutes. Gradually stir in tomato sauce and cooked rice. Serve spaghetti squash topped with sauce and crumbled, reduced-fat feta cheese. Makes 6 servings.
This recipe’s luteolin (celery) and lycopene (tomato paste) may help prevent the following cancers: ovarian and pancreas.
Nutritional information per serving:
Calories: 205.2
Fat: 7.2 g
Saturated fat: 4.0 g
Carbohydrate: 25.4 g
Total sugars: 2.4 g
Protein: 9.7 g
Sodium: 214 mg
Cholesterol: 25.6 mg
Dietary fiber: 1.4 g
These filets are great if you top them with a few tablespoons of the Blueberry Bourbon Sauce (page 54). You can work out the timing of this dish so that both the tomatoes and filet finish cooking at the same time, or cook the tomatoes first and then grill the steak. For the healthiest diet, only eat grilled red meat occasionally.
Grilled Tomatoes Ingredients:
4 large, ripe but firm tomatoes
Kosher or sea salt as needed
1 tablespoon red wine vinegar
2-1/2 tablespoons extra-virgin olive oil, divided
2 small garlic cloves, minced
1 small shallot, minced
Salt and freshly ground black pepper
1/2 tablespoon fresh parsley, chopped
1/2 tablespoon fresh basil, chopped
Filet Mignon Ingredients:
1 tablespoon extra-virgin olive oil
1 tablespoon fresh thyme, chopped
1/2 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
1 pound filet mignon, 1-1/2 to 2 inches thick, trimmed of fat and cut into 4 portions
Preparation: Preheat gas grill to high or prepare a medium-hot charcoal fire. Remove green stems from tomatoes, but do not core. Cut each tomato horizontally in half, turn over and gently remove seeds. Sprinkle cut side with kosher or sea salt. Set cut side down on a wire rack and let drain 30 minutes. In a small bowl, whisk together vinegar, 2 tablespoons olive oil, garlic, and minced shallot. Season as desired with salt and pepper. Lightly oil drained tomatoes with remaining 1/2 tablespoon olive oil. Arrange tomatoes cut side down on grate; grill, turning halfway through grilling, until skin begins to soften and blister, about 7 to 9 minutes. Add chopped parsley and basil to vinaigrette, transfer tomatoes to serving platter, and drizzle with vinaigrette. (Tomatoes can be served warm or at room temperature.) Combine oil, thyme, chili powder, salt, and pepper in a small bowl. Rub mixture on all sides of steaks. Grill steaks 4 to 5 minutes per side for medium-rare doneness. Let steaks stand 5 minutes before serving. Serve each filet mignon with 2 thick grilled tomato slices. Makes 4 servings of 1 steak plus 2 grilled tomato halves.
This recipe’s lycopene (tomatoes) and quercetin (shallots) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 332.6
Fat: 21.8 g
Saturated fat: 5.9 g
Carbohydrate: 8.7 g
Total sugars: 4.8 g
Protein: 25.4 g
Sodium: 365 mg
Cholesterol: 70.2 mg
Dietary fiber: 2.5 g
This delightful, satisfying stew contains almost half of your daily fiber requirements. You can serve the stew alone or over couscous or cooked brown rice.
Ingredients:
1 tablespoon extra-virgin olive oil
1 large yellow onion, chopped
1 medium red bell pepper, seeded and chopped
2 garlic cloves, minced
2 teaspoons light brown sugar
1 teaspoon fresh ginger, peeled and grated
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
1-1/2 pounds sweet potatoes, peeled and diced into 1/2-inch chunks
1 can (14-1/2 ounces) diced tomatoes
1-1/2 cups low-sodium vegetable stock
1 cup canned red kidney beans, drained and rinsed
1 cup garbanzo beans, drained and rinsed
2 tablespoons smooth natural peanut butter
1/2 cup chopped raw or dry-roasted peanuts
Preparation: Heat olive oil in a large saucepan over medium heat. Add onion and cook until soft and translucent, about 5 minutes. Add bell pepper and garlic; cover and cook until softened, about 5 minutes. Stir in brown sugar, ginger, cumin, cinnamon, and cayenne and cook, stirring, about 30 seconds. Add sweet potatoes and stir until coated with onion-spice mixture. Stir in tomatoes and stock. Bring to a boil; reduce heat to low, and simmer until vegetables are soft, about 30 minutes. About 10 minutes before end of cooking time, add kidney beans, garbanzo beans, and peanut butter and stir until evenly distributed; simmer until heated through. If a thicker consistency is desired, purée 1 cup of stew in a blender or food processor, then stir back into pot. Sprinkle with chopped peanuts and serve. Makes 4 large servings.
This recipe’s beta carotene (sweet potatoes) and folate (garbanzo beans) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 432.2
Fat: 12.2 g
Saturated fat: 1.9 g
Carbohydrate: 62.7 g
Total sugars: 13.9 g
Protein: 17.9 g
Sodium: 382 mg
Cholesterol: 0 mg
Dietary fiber: 18.2 g
Ingredients:
4 large ruby red grapefruit
2 limes
1/2 green chile, seeded and thinly sliced
1 green onion, finely chopped
2 tablespoons fresh coriander, chopped
1 tablespoon sugar
3 tablespoons tequila
4 large swordfish steaks
2 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper to taste
Preparation: Use a zester or paring knife to remove zest from grapefruits and 1 lime. Remove all the pith from grapefruits and divide each into segments. Squeeze or juice zested lime and place lime juice in a small bowl. Mix grapefruit, citrus zest, chile, onion, coriander, sugar, and tequila with lime juice; set aside. Preheat a broiler. Juice second lime; combine lime juice with olive oil, salt, and pepper as desired and brush both sides of fish with mixture. Place swordfish about 4 inches beneath pre-heated broiler and cook about 4 to 5 minutes on each side. Serve each swordfish fillet with grapefruit-tequila salsa. Makes 4 servings.
This recipe’s lycopene (grapefruit) and vitamin C (lime) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 304.0
Fat: 10.8 g
Saturated fat: 1.9 g
Carbohydrate: 32.8 g
Total sugars: 21.0 g
Protein: 18.9 g
Sodium: 78 mg
Cholesterol: 33.2 mg
Dietary fiber: 5.1 g
Tilapia is a wonderful, healthy fish that is inexpensive and incredibly easy to cook. The fish is low in fat, high in protein, and mild in flavor. Although this attractive dish tastes fantastic, it only takes about 15 minutes to prepare from start to finish.
Ingredients:
2 tablespoons olive oil
1-1/2 pounds tilapia fillets
Salt and pepper to taste
2 cups (1 pint) cherry tomatoes, halved
1/4 cup fresh parsley, chopped
1/3 cup pitted kalamata olives, halved
Juice of 1 lemon (or 1 tablespoon bottled lemon juice)
1 tablespoon grated Parmesan cheese
Preparation: In a large heavy skillet, heat oil over medium-high heat. Add fish and season with salt and pepper; sauté, turning once, until fish turns white throughout and flakes easily, about 3 minutes per side. Transfer fish to a dish or platter with sides. In same skillet, add tomatoes, parsley, and olives; sauté for several minutes until tomatoes are soft. Season sauce with salt, pepper, and lemon juice. Pour sauce over fish, and top with a sprinkle of Parmesan cheese. Serve immediately. Makes 4 servings.
This recipe’s lycopene (tomatoes) and vitamin C (lemon juice) may help prevent the following cancers: prostate and esophageal.
Nutritional information per serving:
Calories: 289.4
Fat: 13.4 g
Saturated fat: 1.8 g
Carbohydrate: 6.7 g
Total sugars: 2.3 g
Protein: 35.5 g
Sodium: 444 mg
Cholesterol: 86.4 mg
Dietary fiber: 1.1 g
Even carnivores will love this dish. It is a great way to include some soy isoflavones and healthy whole grains in your diet. Many health experts recommend foregoing red meat from time to time and eating more plant-based main dishes.
Ingredients:
3 medium eggplants
3 tablespoons olive oil
8 ounces white mushrooms, washed very well and chopped
1 medium red bell pepper, seeded and chopped
4 garlic cloves, finely chopped
2 cups yellow onion, finely chopped
1/2 cup extra-firm tofu
2 cups cooked brown rice
1/4 teaspoon dried oregano
Pinch of salt and pepper
1/4 cup shredded part-skim provolone cheese (soy cheese can be substituted)
Preparation: Preheat oven to 375°F. Cut eggplants in half lengthwise and scoop out the insides with a spoon. Leave a layer of eggplant about 1 inch thick so that each eggplant half becomes a bowl. Chop removed eggplant into small pieces. Place a large nonstick skillet over medium heat and add olive oil. Add mushrooms, pepper, and garlic and heat, stirring occasionally, about 5 minutes. Add chopped eggplant and heat 10 minutes. Add tofu and continue to cook over medium heat 5 minutes. Mix rice into the cooked vegetable mixture and season with oregano, salt, and pepper. Place eggplant on a large baking sheet or dish. Scoop the mixture into the eggplant bowls and bake 25 minutes on center rack. Sprinkle cheese evenly on top of each eggplant bowl and bake another 5 to 7 minutes. Makes 6 servings, 1/2 eggplant each.
This recipe’s fiber (brown rice) and isoflavones (tofu) may help prevent the following cancers: colon and breast.
Nutritional information per serving:
Calories: 264.5
Fat: 5.7 g
Saturated fat: 2.4 g
Carbohydrate: 40.5 g
Total sugars: 10.3 g
Protein: 12.8 g
Sodium: 140 mg
Cholesterol: 10.2 mg
Dietary fiber: 12.1 g
Full-fat tofu makes this a very tasty dish, although the low-fat variety can be substituted. If you are not vegan and enjoy dairy products, feel free to substitute some shredded provolone or reduced-fat cheddar for the soy cheese.
Ingredients:
1 teaspoon canola oil
1/2 cup green onions, white and green parts, chopped
8 ounces firm tofu, crumbled
8 ounces soft tofu, crumbled
1 cup kale, leaves and stems, finely chopped
1 cup grated soy cheese, any flavor
1/2 cup red bell pepper, diced
1/8 teaspoon salt
1/2 teaspoon turmeric
9-inch whole-wheat prepared pie shell
Preparation: Preheat oven to 350°F. Place a medium fry pan or skillet over medium heat and add canola oil. Add green onions and sauté about 3 minutes. Add all remaining ingredients (except pie shell) and sauté until kale begins to wilt and cheese starts to melt, about 4 to 5 minutes. Place pie shell on a nonstick baking sheet. Transfer skillet ingredients to pie shell and bake 40 to 45 minutes. Let stand at least 10 minutes before serving. Makes 6 servings.
This recipe’s isoflavones (tofu) and lutein (kale) may help prevent the following cancers: breast and ovarian.
Nutritional information per serving:
Calories: 315.6
Fat: 18.4 g
Saturated fat: 1.9 g
Carbohydrate: 18.0 g
Total sugars: 1.0 g
Protein: 19.5 g
Sodium: 457 mg
Cholesterol: 0 mg
Dietary fiber: 3.3 g
This is a great family meal that even kids will love, and they won’t even realize how healthy it is. You can add any vegetables that you like to the sauce, such as broccoli and peppers, depending on your personal taste.
Ingredients:
1 pound lean ground turkey
3 tablespoons red onion, minced
3 tablespoons fine whole-wheat breadcrumbs
3 small garlic cloves, minced
2 tablespoons fresh parsley, chopped
1/4 teaspoon each: salt and pepper
Nonstick cooking spray
1/4 cup baby carrots, diced
1/4 cup white mushrooms, thinly sliced
1/4 cup yellow onion, diced
2 cups tomato sauce (preferably a jarred organic brand)
8 ounces whole-wheat angel hair or vermicelli
2 tablespoons reduced-fat feta cheese, divided
Preparation: Combine turkey, onion, breadcrumbs, garlic, parsley, salt, and pepper in a large bowl and stir until evenly and well distributed. Form mixture into 12 medium-size meatballs. Place a medium nonstick skillet over medium heat and spray with nonstick cooking spray. Add baby carrots, mushrooms, and onion; heat, stirring, about 3 to 4 minutes, until mushrooms have softened and onion is translucent. (Alternatively, on a microwaveable plate or dish, microwave baby carrots, mushrooms, and sweet onion for about 35 to 45 seconds until somewhat soft.) Place a large saucepan over medium heat and add tomato sauce and warm vegetables. Bring to a boil and add turkey meatballs. Lower heat and cover; cook about 12 to 15 minutes. Meanwhile, cook pasta as directed by package; drain and place on 4 dinner plates. Add sauce and 3 meatballs to each plate and sprinkle with 1/2 tablespoon feta cheese. Makes 4 servings.
This recipe’s allicin (onions) and lycopene (tomato sauce) may help prevent the following cancers: lung and prostate.
Nutritional information per serving:
Calories: 427.7
Fat: 10.5 g
Saturated fat: 2.9 g
Carbohydrate: 51.0 g
Total sugars: 7.2 g
Protein: 32.3 g
Sodium: 808 mg
Cholesterol: 81.3 mg
Dietary fiber: 8.3 g
This is a perfect warm- or cold-weather healthy dinner. Serve it with a salad of mixed baby greens, sliced strawberries, and a light balsamic or citrus vinaigrette.
Ingredients:
8 ounces dry whole-wheat penne
1 pound boneless skinless chicken breasts, cut into strips
Chili powder as needed
1 tablespoon extra-virgin olive oil
1 small yellow onion, chopped
2 garlic cloves, minced
1/4 cup lemon juice
2 medium tomatoes, seeded and chopped
1/4 cup water
Pinch of red pepper flakes
Salt and freshly ground pepper
Preparation: In a large stockpot, cook dry pasta according to package directions. Drain and set aside. Meanwhile, sprinkle strips of chicken with chili powder and place a large skillet over medium heat. Add oil and cook onion, garlic, and chicken; turn chicken until both sides are browned. Add lemon juice, tomatoes, water, and red pepper flakes; cook 2 to 3 minutes. Add cooked penne; heat through. Season with salt and pepper as desired. Divide among 4 dinner plates. Serve hot. The whole dish or leftovers can also be refrigerated and served cold or at room temperature. Makes 4 servings.
This recipe’s selenium (penne) and quercetin (onion) may help prevent the following cancers: endometrial and colon.
Nutritional information per serving:
Calories: 375.7
Fat: 6.1 g
Saturated fat: 0.3 g
Carbohydrate: 47 g
Total sugars: 3.1 g
Protein: 33.2 g
Sodium: 247 mg
Cholesterol: 60.8 mg
Dietary fiber: 7.2 g