Treat Dad to Brazilian Chicken

brazilian-chicken cropped2Even the pickiest Dad will enjoy the unique combination of cancer-preventive ingredients in our Health-e-Recipe for Brazilian Chicken with Black Beans. It’s a hearty alternative to red or processed meat on Father’s Day.

Red or processed meat can increase risk of colorectal cancer, according to AICR’s Continuous Update Report findings. So combining chicken with delicious black beans in this recipe yields 32 grams of protein, balanced with five different vegetables. The Brazilian flavor comes from nutmeg, fresh orange, parsley and cayenne pepper.

Serve it up with brown rice or another whole grain, plus a salad of dark leafy greens, tomatoes and carrots, dressed with olive oil-balsamic vinaigrette and topped with some chopped avocado to continue the South American theme.

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


A Fresh Topping for Pasta

rigatoni-and-red-peppers cropped copyWho knew that a delicious pasta dish could fit into a cancer-preventive diet? Our Health-e-Recipe for Rigatoni with Red Peppers fortifies with phytochemical-rich vegetables and fiber, which reduces risk of colorectal cancer.

Whole-wheat pasta has fiber plus protective compounds inherent in whole grains. If you can’t find whole-wheat rigatoni for this dish, try a similar type of bite-size whole-grain pasta, such as penne, rotini or macaroni.

Lightly sautéed red onion, red bell pepper, cherry tomatoes and spinach to toss with the pasta. You’ll be getting powerful onion phytochemicals, vitamin C in the peppers and tomatoes and lutein from the spinach, all reinforcing each other with health-protection benefits. They’re a fresh change from bottled pasta sauce. Topped with fresh basil and Parmesan, this dish is a tasty and low-calorie way to welcome the spring.

Find more cancer-fighting recipes and information about National Colorectal Cancer Awareness Month. Subscribe to our weekly Health-e-Recipes.


A Long Winter; A Hearty Winter Salad

winter-bread-salad croppedOur Health-e-Recipe for Winter Bread Salad gives you a heartier kind of salad that’s appealing in cold weather.

Instead of buying croutons, which are usually high in calories and salt, toast some whole-wheat bread cubes. High in cancer-preventive fiber, these homemade croutons will be moistened by the vinaigrette dressing for this salad while keeping their crunch. They also contrast well with the salad’s sweet onion, garlic, tomatoes, celery and romaine lettuce.

Mixing bread chunks into salad is a tradition in Italy, where this dish is called “Panzanella.” Serve it with our Tuscan Chickpea Soup or Chicken Cacciatora from the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.