A Tasty Fish Dish for Cancer Prevention Month

tilapia croppedOur Health-e-Recipe for Broiled Tilapia with Mustard and Yogurt Sauce puts fish on your plate as part of National Cancer Prevention Month.

Eating fish is one way to cut back on red meat; AICR recommends eating no more than 18 ounces of red meat a week for lower risk of cancer.

Some fish are high in omega-3 fatty acids, especially salmon, white albacore tuna, trout and sardines. Although tilapia is not up there with the top omega-3 providers, it’s easy on a budget and versatile to many flavors.

This recipe is easy to prepare and has only 200 calories per serving. Yet each serving also contains a generous 34 grams of protein, about one-third the amount recommended daily for strong bones.

The sauce of lemon, mustard, Greek yogurt and chives works well with other kinds of fish, too – such as salmon, perch and flounder. For a guide to making smart seafood choices, visit The Monterey Bay Aquarium Seafood Watch.

Find more delicious cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Liven Up Lentil Soup

asian-lentil-soupIf you ever wished for a more interesting lentil soup, our Health-e-Recipe for Asian Lentil Soup helps you create new depths of flavor in cancer-preventive lentils.

First you sautee fresh carrots, celery, red bell pepper, onion and Chinese cabbage (bok choy) in aromatic sesame oil. These veggies are high in cancer-preventing compounds. After mixing with the lentils and vegetable broth, you add the pungent flavors of garlic, ginger, soy sauce, hoisin sauce and red pepper flakes.

Hoisin sauce is made of soybean paste, chilies and salt and tastes sweet, salty, spicy and tangy all at the same time. It’s thick and concentrated, so you only need a little bit for a lot of flavor.

For each serving of this excellent soup, you get 10 grams of protein and plenty of fiber. Try adding about half a cup of cubed firm tofu to get 8 more grams of protein (and 80 calories) while keeping this delicious dish healthy and cancer-preventive.

Find more tasty cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Pleasing Pea Soup

super-split-pea-soup croppedHot, filling and healthy, our Health-e-Recipe for Super Split Pea Soup is a great dish to ward off wintry chills.

Peas are a legume, like dry beans and lentils. Legumes have plenty of cancer-fighting fiber (a robust 17 grams per serving in this recipe).

All legumes contain protein without fat, so they are a great way to cut back on meat while still getting good nutrition. You get 21 grams of protein per serving of this soup’s combination of peas and chicken broth.

Herbs and vegetables, including onion, carrots and potatoes, round out Super Split Pea Soup with protective phytochemicals. Serve it up with a hunk of crusty whole-grain bread and freeze the leftovers to enjoy on other chilly winter days.

Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.