Barbecue Favorite: Healthy Chicken Kebabs

chicken-kabobsFor your Memorial Day barbecue this year, try our Mediterranean-style Cypriot Chicken Kebabs.

Perfect for a summer meal, these kebabs can be baked or grilled. The chicken is marinated overnight in a tasty blend of extra virgin olive oil, apple cider vinegar, mustard, oregano, garlic and parsley. Then it is skewered with cherry tomatoes, chunks of zucchini and pieces of red bell pepper. All of these plant-based foods contain cancer-fighting compounds.

Dip your juicy chicken kebabs into the summery green dressing of mint, peas, cumin, garlic and lemon juice. With only 200 calories per serving, you can serve these kebabs with brown rice or another whole grain to soak up the juices, plus a mixed green salad.

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Treat Mom to A Healthy Brunch

mushroom-crepe croppedFor Mother’s Day, impress her with our Health-e-Recipe for Chickpea Crepes with Spinach, Mushroom and Pesto.

These unusual treats use chickpea (garbanzo) flour, often found in the gluten-free section in your supermarket. Chickpeas are in the bean family and provide fiber, vitamins and minerals.

Crepes are thin pancakes that are popular in France and Italy. It isn’t hard to get the knack of making them – it’s all in the wrist! Just rotate the pan as you pour the batter so it flows into a round shape that thinly coats your pan. Cook each crepe 1-2 minutes over medium heat until golden, then use a large spatula to gently loosen and then slide it onto a large plate. Re-oil pan and repeat the process for each crepe.

Adding spinach, mushrooms and red peppers bring each filled crepe’s cancer-fighting fiber content to 4 grams. These and all plant foods are loaded with different cancer-fighting compounds. Eating a variety gives you a combination of phytochemicals such as indoles, carotenoids, flavonoids and others that work together to reduce cancer risk.

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Recipe: Layers of Cancer Protection

Roasted Veg Lasagna copyOur Health-e-Recipe for Roasted Vegetable Lasagna is meatless and full of hearty, delicious cancer-fighting ingredients. It’s also runner-up to our March Madness winner, Brussels Sprout Slaw.

To prepare the eggplant and zucchini slices for roasting, you can either use canola oil cooking spray or brush them lightly with some olive oil, if you prefer. Then roast them for 20 minutes on each side. Roasting veggies makes them sweet and tender.

Then layer them onto the low-fat cheese mixture and top with tomato sauce. All processed tomato products (think juice, paste, sauce) contain plenty of lycopene. This compound is a carotenoid that may help guard against prostate and other cancers, according to research studies.

Because of their higher fiber content, whole-wheat pastas and other whole grains take longer to digest than refined grains. That’s one reason why eating them can help keep your blood sugar levels healthy.

Together with the vegetables in this dish, the higher fiber in the noodles provides a substantial 11 grams of fiber per serving. That’s almost one-third of the amount recommended daily by health experts. Eating plenty of high-fiber foods like vegetables, fruits, whole grains and beans while keeping meat consumption low can help prevent colorectal cancer.

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