Our version of Chicken Salad in today’s Health-e-Recipe is fresher and healthier than the bland, high-fat sandwich filling that usually comes to mind. Using home-cooked chicken breast meat AICR’s version adds cholesterol-lowering olive oil (a source of antioxidants), plus lemon juice, oregano (one of the highest-phytochemical herbs) and capers — another source of healthful compounds.
With tomatoes, olives and green beans, this Mediterranean-style chicken salad is served on a bed of crisp Romaine lettuce and topped with parsley. It’s a delicious springtime lunch dish you’ll want to make again and again — especially if you’re looking for alternatives to red meat and packaged, processed lunchmeats that are associated with higher colon and bladder cancer risk.
For more satisfying, healthy salad entrees and other cancer-fighting recipes, visit AICR’s Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.
For a delicious light meal in between the holiday feasts, try the Greek-Style Scallops in today’s Health-e-Recipe. This dish features fresh tomatoes, olive oil, lemon juice, garlic, parsley, oregano, feta and pine nuts — all staples of classic Mediterranean cuisine. Plus, this combination of flavors complements the scallops perfectly while supplying your body with cancer-fighting phytochemicals.
It’s a perfect example of how a low-calorie dish brimming with sensational taste can satisfy you in a healthy way instead of your having to rely on high calorie meals full of saturated fats from big portions of meat, cheese and refined grains.
Scallops themselves have 6.5 grams of protein in only 1 ounce — so a 3-ounce serving gives you almost one-third of your daily requirement while containing approximately 100 calories (before adding any other ingredients). Scallops also contain some omega-3 fatty acids, which may help prevent heart disease and possibly cancer (although scallops don’t contain as much as fatty fish such as salmon and albacore tuna). You can substitute other kinds of fish or shellfish for the scallops in this recipe.
Serve it with a steamed green vegetable, such as broccoli or string beans, and brown rice or another whole grain. For more tasty cancer-fighting recipes, visit AICR’s Test Kitchen. Click here to subscribe to weekly Health-e-Recipes.
If you love pesto sauce but can’t find pine (pignoli) nuts, relax. Today’s Health-e-Recipe for Pesto Toastini from AICR uses blanched almonds for the nuts – one of several substitutions that still gives you a great-tasting pesto. (Walnuts are another great swap for pine nuts).
Baby spinach and parsley add variety and phytochemicals to green basil. And in olive oil, scientists continue to find healthy compounds – not only polyphenols and carotenoids, but also oleocanthal, which has anti-inflammatory benefits, according to the Monell Chemical Senses Center in Philadelphia.
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