Tag Archives: New American Plate

Chicken That Comes with A Bonus

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cropped chicken smallIf you’re getting more physically active in the New Year for good health and lower cancer risk, it’s important to get enough lean protein in your diet. Our Health-e-Recipe for Stuffed Chicken Breasts can help you do that.

This recipe uses a simple technique to add flavor to a protein-rich chicken dinner. Instead of just draping the chicken breasts with red bell peppers, we mix peppers with scallions and a little cheddar cheese, Greek yogurt, lemon juice and hot sauce. This mixture gets stuffed inside the chicken breasts and infuses them with a delicious flavor bonus.

Getting enough protein is important for building and maintaining your muscles and bones, along with keeping your cells healthy. If you are limiting your cooked red meat to no more than 18 ounces per week as AICR recommends (along with avoiding processed meat) for lower cancer risk, choose fresh fish, chicken and turkey plus healthy plant proteins, such as beans — including soy — and nut spreads.

When you get 30 minutes or more of moderate physical activity each day, health experts recommend daily totals of 46 grams for nonpregnant teenage girls and women; and 52-56 grams for teenage boys and men.

Enjoy more cancer-fighting recipes at AICR’s Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.

A Colorful, Healthy Backyard Barbecue

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Grilling season is here. Backyard barbecues and picnics take center stage this weekend and beyond for family and friends’ gatherings.

But what you put on the grill and how you cook it can potentially affect your cancer risk.

Typical grilling fare includes burgers, hot dogs, steaks and sausages. However, eating processed meat and too much red meat is linked to higher rates of colorectal cancer. And using high heat to cook meat, poultry or fish, or charring it, leads to formation of cancer causing compounds, called HCAs and PAHs.

Put together a healthier barbecue that minimizes the risk but maximizes the flavor. Here you can read about 4 strategies to do that: Think low and slow, marinate the meat, partially precook and sizzle with fruits and veggies.

Grill up a menu that helps you and your guests follow a cancer-protective diet the New American Plate way: fill at least 2/3 of your plate with vegetables, fruit, whole grains and legumes and 1/3 or less with animal foods. Grilling vegetables brings out their sweetness and adds color to your spread.

Asparagus – Plunge spears into boiling water for 1 minute. Blot dry with paper towels. Line up 3-4 spears like soldiers and insert a toothpick through them 1-inch below the tips. Insert another toothpick 1-inch above the bottom. Brush lightly with olive oil. Grill for 2 minutes, turn and grill 2 minutes. Continue reading →

30 Minutes to Family Meals & Healthy Kids

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There are a lot of reasons you may want to have a sit-down meal with your family. If health isn’t one of those reasons, you can add it to the list, according to new research.

Research presented this week at the Experimental Biology conference found that frequent family meals links to many health benefits to children, including increased intake of fruits, vegetables, fiber, calcium-rich foods, and vitamins.

And healthful meals can mean healthier weights for kids and adults leading to lower risk for cancer and other chronic diseases like type 2 diabetes.

Of course, getting the family together and preparing a balanced meal can be a challenge. While I can’t help with scheduling, here are some of my go-to ideas for quick meals (30 minutes or less) that make it just a little easier to get the family around the table.

Chicken, veggie & pasta stir-fry (4 servings)

  • Prepare 6 oz. whole-wheat pasta per package directions
  • Sauté in 2 teaspoons olive oil, 1 lb diced, boneless, skinless chicken breast or thigh. Remove from pan when cooked through.
  • Sauté in 2 teaspoons olive oil, 3 cups chopped veggies (like bell peppers, spinach, mushroom or yellow squash) until tender crisp.
  • Add chicken and drained pasta to veggies and heat through. Season with salt and pepper to taste.

Top with grated Parmesan cheese. Add a piece of fruit or a fruit cup topped with vanilla yogurt for dessert. Continue reading →