Toss this rice with a little tuna or salmon (buy it canned in water, then drained) plus some leafy greens and salad veggies for a complete meal. You can make a batch for a weekend meal then divide the leftovers into single portions and refrigerate or freeze them for lunches throughout the workweek.
Roasting lemon slices make brown rice tangy, and it’s an easy step that only takes a little time. When coated with olive oil and roasted, lemons’ natural sugar caramelizes into a rich dark brown that coats the rind. Read more… “Packing Whole Grains for Lunch, Recipe”
This week our new report on ovarian cancer means that there are now eight cancers linked to obesity. Our Health-e-Recipe for Chicken Baked with Cabbage and Leek is a delicious way to prepare a satisfying low-calorie meal that also fits St. Patrick’s Day.
Cruciferous vegetables like cabbage and broccoli contain potent cancer-fighting phytochemicals.Savoy and Napa varieties of cabbage have crinkly leaves and are more tender to chew than regular green cabbage. Yet they still pack healthy sulforaphane (an isothiocyanate compound), indoles and flavonoids – compounds that may protect against cancer. Brussels sprouts are part of the cruciferous family, too.
Leeks are a kind of onion and contribute protective allium compounds to this dish. With thyme and Spanish paprika, all of these ingredients blend deliciously with chicken while fortifying your health. Serve over brown rice with a wedge of fresh lemon, if desired.
For more excellent cancer-preventive recipes, visit the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
Who 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.