Make Dad a dish that’s hearty and heart-healthy for Father’s Day using firm-fleshed salmon, a top source of healthy omega-3 fats: our Health-e-Recipe for Salmon and Vegetable Oven Kebabs.
Deliciously paired with chunks of tomatoes, mushrooms, green pepper and yellow squash on skewers, these kebabs are both colorful and cancer-preventive. First, whip up the easy Mediterranean-style marinade of lemon juice, garlic and olive oil with a dash of Italian seasoning and freshly ground pepper. Coat the fish and veggies in it and marinate in the refrigerator, covered, for 30 minutes.
Thread the food onto skewers, discard the marinade and broil in the oven just 5-8 minutes. This quick cooking method keeps the kitchen from getting too hot and results in delectably browned, tasty morsels of fish and vegetables. It’ll be a healthy hit that can satisfy Dad and the rest of your family with a traditional Mediterranean fisherman’s dish. Serve it with a tossed mixed salad with vinaigrette dressing and brown rice pilaf or crusty whole-wheat bread.
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Lentils are a light and delicious protein source and our Health-e-Recipe for Greek Lentil Stew makes them interesting.
Since it’s National Fresh Fruit and Vegetable Month, we’ve added yellow bell peppers, red onion, garlic and zucchini – all of which contain natural compounds that may reduce your cancer risk. A dash of tomato paste, cinnamon and unsweetened pomegranate juice adds dimension to the basic savory quality of the lentils. A sprinkle of zingy feta cheese tops it all off.
Per cup, cooked lentils provide about 18 grams of protein, a whopping 15 grams of cancer-preventive fiber per cup and no fat, making them a very healthy substitute for meat protein, which has no fiber but does contain unhealthy saturated fat (about 7 grams for 3.5 ounces of cooked beef chuck stew meat).
During swimsuit season, this lentil stew will satisfy your appetite while keeping calories and fat low enough so you can eat it with a 200-calorie half-cup serving of brown rice and a fresh green salad with oil and balsamic vinegar dressing.
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With National Cancer Survivors’ Day on June 2, our bright Health-e-Recipe for Peppers Stuffed with Turkey and Wild Rice is perfect to make for a special survivor in your life. You’ll have a tasty, healthy entrée plus leftovers for later meals.
Wild rice is a whole grain that goes well with low-fat ground turkey. Look for a package of turkey that says it contains 97% meat and 3% fat. Then sautée it with onions and garlic, both of which are rich in allium phytochemicals that may protect against cancer.
Our recipe adds mushrooms, sources of protective compounds called ergosterols. With spinach (rich in lutein, good for your eyesight), tomatoes (sources of vitamin C and cancer-fighting lycopene) and carrots (brimming with the antioxidant beta carotene), the stuffing is a perfect taste complement to the sweet bell peppers (good sources of vitamin C, another antioxidant).
Pop them in the oven and enjoy! For more tasty cancer-fighting entrees, visit the AICR Test Kitchen. Subscribe to our Health-e-Recipes.