Cancer-Fighting Cookbook (16 page)

When roasted, garlic turns sweet and nutty. Combined with tender sautéed chicken, this makes a memorable meal.

1. Squeeze garlic cloves from the skins and combine in small saucepan with chicken stock and oregano leaves.
   

2. On shallow plate, combine arrowroot, salt, pepper, and paprika. Coat chicken in this mixture.
   

3. In large skillet, heat 2 tablespoons olive oil. At the same time, place the saucepan with the garlic mixture over medium heat.
   

4. Add the chicken to the hot olive oil; cook for 5 minutes without moving. Then carefully turn chicken and cook for 4–7 minutes longer until chicken is thoroughly cooked.
   

5. Stir garlic sauce with wire whisk until blended. Serve with the chicken.
   

PER SERVING
Calories: 320 | Fat: 13g | Sodium: 210mg | Carbohydrates: 14g | Fiber: <1g | Protein: 35g

This easy one-dish meal has the best combination of flavors; mustard adds a nice bit of spice to tender chicken and crisp potatoes.

1. Preheat oven to 400ºF. Line a roasting pan with parchment paper and set aside.
   

2. Scrub potatoes and cut in half. Place in prepared pan.
   

3. In small bowl, combine oil, pepper, garlic, oregano, and mustard and mix well. Drizzle half of this mixture over the potatoes and toss to coat. Roast for 20 minutes.
   

4. Cut chicken breasts into quarters. Remove pan from oven and add chicken to potato mixture. Using a spatula, mix potatoes and chicken together. Drizzle with remaining oil mixture. Return to oven and roast for 15 minutes longer.
   

5. Add tomatoes to pan. Roast for 5–10 minutes longer, or until potatoes are tender and browned and chicken is thoroughly cooked.
   

PER SERVING
Calories: 420 | Fat: 8g | Sodium: 200mg | Carbohydrates: 56g | Fiber: 5g | Protein: 29g

The combination of cabbage, bell pepper, and edamame is delicious and very healthy.

1. Cut chicken into 1″ pieces.
   

2. In small bowl, combine arrowroot, lemon juice, soy sauce, and stock. Add chicken and let stand for 15 minutes.
   

3. Heat oil in large skillet or wok.
   

4. Drain chicken, reserving marinade. Add chicken to skillet; stir-fry until almost cooked, about 4 minutes. Remove to a plate.
   

5. Add cabbage and green onions to skillet; stir-fry until cabbage wilts, about 4 minutes.
   

6. Add bell pepper and edamame; stir-fry for 3–5 minutes longer until hot.
   

7. Stir marinade and add to skillet along with chicken. Stir-fry until sauce bubbles and thickens and chicken is thoroughly cooked. Serve over hot cooked brown rice.
   

PER SERVING
Calories: 310 | Fat: 12g | Sodium: 420mg | Carbohydrates: 19g | Fiber: 5g | Protein: 30g

Stir-Frying

Stir-frying is one of the healthiest ways to cook. Once all the ingredients are prepared, the method takes 10 minutes or less. But all of the food must be prepared before the actual cooking begins; there is no time to chop or slice vegetables once the wok is hot and you start to stir-fry.

Let your family assemble their own tacos so they can pick the toppings they like.

1. Heat oven to 350°F.
   

2. Cut chicken into 1″ cubes and sprinkle with salt, pepper, and arrowroot.
   

3. Heat olive oil in large skillet and add chicken. Cook and stir until almost cooked, about 4 minutes; remove from skillet.
   

4. Add onion and bell pepper to skillet; cook and stir 4–5 minutes, or until crisp-tender.
   

5. Return chicken to skillet along with beans and salsa; bring to a simmer. Simmer until chicken is cooked, about 3–5 minutes longer.
   

6. Meanwhile, heat taco shells as directed on package. When shells are hot, make tacos with chicken mixture, lettuce, tomatoes, sour cream, and cheese. Serve immediately.
   

PER SERVING
Calories: 360 | Fat: 16g | Sodium: 360mg | Carbohydrates: 28g | Fiber: 5g | Protein: 26g

Sweet and sour is an excellent flavor combination to use in low-fat cooking because the main ingredients are fat free. These tender and juicy burgers are really delicious.

1. In a medium bowl, combine soy sauce, honey, vinegar, and bread crumbs until blended.
   

2. Add ground turkey and green onions and mix well. Shape into 4 patties.
   

3. In a nonstick skillet over medium heat, fry patties, turning once, until done, about 8–10 minutes.
   

4. To serve, spread chili sauce on hamburger buns and top with a patty, pineapple ring, and lettuce. Complete with top half of the bun and serve immediately.
   

PER SERVING
Calories: 430 | Fat: 10g | Sodium: 880mg | Carbohydrates: 59g | Fiber: 6g | Protein: 30g

Ground Turkey

When you buy ground turkey, look for an evenly colored product that has very little liquid in the package. If there is a lot of liquid, the meat will be dry when cooked. Ground turkey freezes very well, so purchase a lot when there's a sale. You can also grind your own turkey in a food processor using the pulse function.

This easy recipe can be doubled to serve 6. You could also add a chopped apple or some sliced mushrooms.

1. In a medium saucepan, cook the couscous according to package directions, adding the cinnamon at the start of cooking.
   

2. When done, stir in the turkey, garbanzos, raisins, yogurt, and pepper.
   

3. Cook over low heat, stirring constantly, until hot, about 4–5 minutes. Serve immediately.
   

PER SERVING
Calories: 610 | Fat: 5g | Sodium: 490mg | Carbohydrates: 107g | Fiber: 11g | Protein: 33g

Turkey plus beans make this chili a protein powerhouse!

1. Brown ground turkey in large nonstick pot over medium-high heat. Drain any fat.
   

2. Add chopped onion, green pepper, and garlic. Continue cooking until onion is translucent, about 5 minutes.
   

3. Add remaining ingredients; bring to a slow boil.
   

4. Reduce heat, cover, and let simmer at least 2–3 hours before serving.
   

PER SERVING
| Calories: 281 | Fat: 4g | Sodium: 347mg | Carbohydrates: 38g | Fiber: 11g | Protein: 26g

A pilaf is a spicy combination of rice and other ingredients. Yogurt is added for a cooling contrast.

1. In a medium saucepan, combine water, curry powder, turmeric, onion, garlic, and cinnamon. Bring to a boil.
   

2. Add the rice, cover, reduce the heat to low, and cook until the liquid is absorbed and the rice is tender, about 35–45 minutes.
   

3. Preheat oven to 375°F.
   

4. Drain beans thoroughly. When the rice is tender, spoon half into a 2½-quart baking dish. Top with beans, peaches, and turkey, then remaining rice mixture. Cover with foil.
   

5. Bake for 30 minutes, then uncover and top with yogurt.
   

6. Bake for 10–15 minutes longer until food is hot. Serve immediately.
   

PER SERVING
Calories: 280 | Fat: 4g | Sodium: 60mg | Carbohydrates: 35g | Fiber: 4g | Protein: 26g

The combination of flavors and textures in this recipe is really good. If your family likes spicy food, triple the chili powder and double the amount of cayenne pepper.

1. In a large skillet, combine tomato sauce, orange juice, onion, currants, pimiento, oregano, chili powder, garlic, salt, and pepper. Bring to a boil, cover, reduce the heat to low, and simmer for 5 minutes.
   

2. Add turkey to skillet and return to a simmer. Cover and simmer until internal temperature reaches 165°F, about 6–9 minutes.
   

3. Meanwhile, in small bowl, combine arrowroot and water. Stir into skillet; cook and stir until thickened and bubbly, about 3–4 minutes.
   

4. Toss parsley into hot rice and spoon onto a platter or individual plates. Serve turkey mixture over rice.
   

PER SERVING
Calories: 300 | Fat: 2g | Sodium: 400mg | Carbohydrates: 40g | Fiber: 2g | Protein: 31g

Cayenne Pepper

The heat from cayenne peppers, or any hot peppers, comes from capsaicin, a molecule concentrated in the seeds and membranes of the peppers. It is a good source of vitamin A, a powerful antioxidant. Cayenne peppers also trigger release of a natural pain-relieving and anti-inflammatory agent called substance P.

The variety of vegetables in this sandwich provide a lot of fiber with a lot of flavor. If you leave the skin on the eggplant, you'll have even more fiber. If grilling, add extra vegetables and use them the next day. Try to find whole-grain focaccia; it's got loads more nutrition and fiber than white bread.

1. Preheat the oven to 375°F.
   

2. Brush the eggplant, zucchini, summer squash, red onion, and fennel slices with the olive oil and sprinkle them with salt and pepper.
   

3. Place on a baking pan lined with nonstick foil and roast in oven for about 35 minutes. Let cool.
   

4. Mix the mayonnaise and pesto and spread onto the inside of both the top and bottom pieces of foccacia.
   

5. Layer the roasted vegetables, including the red bell pepper, on the bottom half of the focaccia, and then top with alfalfa sprouts. Place top half of focaccia on and cut the sandwich in half diagonally. Serve with carrot sticks.
   

PER SERVING
Calories: 340 | Fat: 14g | Sodium: 1570mg | Carbohydrates: 48g | Fiber: 6g | Protein: 7g

Grilled Vegetables

From sandwich fillings to salads to side dishes, grilled vegetables are incredibly versatile. They are beautiful when dressed with a bit of sesame oil for an Asian flavor and served over brown rice. Add Mediterranean herbs, such as basil, oregano, and rosemary and toss them over an arugula salad. This makes a colorful and healthy meal full of cancer-fighting nutrients.

This delicious sandwich has the best texture and flavor combinations. Serve it for a special luncheon.

1. In large bowl, combine yogurt, mustard, and pepper; mix well.
   

2. Stir in apples, walnuts, celery, raisins, and blueberries and mix to coat.
   

3. Toast the bread until light golden brown.
   

4. Spread one side of each bread slice with honey. Top half of slices with a lettuce leaf, then divide fruit mixture on lettuce. Top with remaining bread slices, honey-side down. Cut in half diagonally, and serve.
   

PER SERVING
Calories: 500 | Fat: 15g | Sodium: 440mg | Carbohydrates: 87g | Fiber: 8g | Protein: 11g

Health Benefits of Walnuts

Walnuts are excellent sources of B vitamins, magnesium, and antioxidants like vitamin E. Studies also show that a diet rich in walnuts helps reduce the risk of heart disease by improving blood vessel elasticity, plaque accumulation, and lowering LDL cholesterol. Walnuts are high in calories, though, so eat them in moderation or use them as replacements for higher fat items in your diet.

The combination of hot bread and melted cheese with cold seasoned tomatoes and basil is simply spectacular.

1. In small bowl, combine 1 tablespoon olive oil, tomatoes, basil, oregano, and garlic and mix well. Sprinkle with salt and pepper, stir, and set aside.
   

2. Preheat broiler.
   

3. Brush bread slices on one side with remaining olive oil. Place oil-side up on broiler pan.
   

4. Broil 6″ from heat for 2–5 minutes or until bread is lightly toasted. Turn bread.
   

5. Sprinkle cheese on untoasted side of bread slices.
   

6. Return to broiler and broil for 3–4 minutes or until cheese is melted and bubbling. Remove from broiler and immediately top each open-faced sandwich with a spoonful of the tomato mixture. Serve immediately.
   

PER SERVING
Calories: 250 | Fat: 13g | Sodium: 170mg | Carbohydrates: 27g | Fiber: 3g | Protein: 8g

Basil

Basil is an easy-to-grow herb that adds lots of flavor to foods, especially Italian recipes. For best flavor, make sure that you harvest the leaves before the plant bolts, or forms flowers. Rinse off the leaves, shake off excess water, and freeze the leaves in heavy-duty freezer bags. When you want to use some, just break off a small amount.

You can make this recipe using leftover Thanksgiving turkey as well as poached chicken. It's both delicious and colorful.

1. In medium bowl, combine all ingredients except focaccia; mix well. Cover and refrigerate 2–3 hours to blend flavors.
   

2. Construct sandwiches using focaccia bread.
   

3. Grill until bread is toasted and filling is hot, turning once.
   

PER SERVING
Calories: 500 | Fat: 25g | Sodium: 780mg | Carbohydrates: 43g | Fiber: 2g | Protein: 26g

Dried Cranberries

Dried cranberries are a delicious snack. They usually contain sugar, as plain cranberries are very tart. Dried cranberries contain 300 calories per cup, so they aren't a diet food, but they have a good amount of fiber, so may be helpful in regulating your bowels. Stir them into homemade snack mixes, add to muffins, and use in salads.

Commercial Thousand Island dressing can be used, but for a taste treat make your own by combining 1 cup of mayonnaise with ½ cup of your favorite salsa. This recipe works well as a topping for turkey or veggie burgers as well.

1. Cut block of tempeh in half, then cut in half crosswise, making 4 thin slabs.
   

2. Lightly toast bread.
   

3. Heat oil in a heavy skillet; brown tempeh slabs on both sides.
   

4. Arrange 4 pieces of bread on separate plates; spread each with 1 tablespoon dressing. Top each slice with a slab of tempeh, spoonful of sauerkraut, a few slices of avocado, and a slice of cheese.
   

5. Place sandwich half under broiler to melt the cheese.
   

6. Spread another tablespoon of dressing on second piece of bread; lay it on top of cheese.
   

7. Slice each sandwich on the diagonal and serve immediately.
   

PER SERVING
Calories: 640 | Fat: 38g | Sodium: 1110mg | Carbohydrates: 51g | Fiber: 11g | Protein: 30g

What Is Tempeh?

Tempeh is an Indonesian protein food made from cultured grains or soy. It is pressed into a block, packaged, and sold in natural foods stores. Soy tempeh can be very low in carbohydrates, especially when you subtract the substantial amounts of fiber it provides. It is a very versatile food and a great vegetarian substitute for animal protein. Tempeh, like other soy foods, contains phytoestrogens, which some people have to avoid if they have been diagnosed with estrogen receptor-positive types of cancers.

Lentils are a super source of iron. They're also a plentiful source of vitamin B1, folate, and dietary fiber.

1. Wash and drain lentils. Bring lentils, stock, and water to a boil. Cover saucepan and simmer until lentils are tender yet holding their shape, 25–40 minutes.
   

2. Sauté olive oil, onions, garlic, zucchini, and bell peppers over medium heat.
   

3. When veggies are tender, stir in lentils, cumin, hot sauce, and taco sauce; add salt to taste.
   

4. Stir in cheese until melted.
   

5. Spoon ½ cup mixture into the center of each tortilla. Roll and serve.
   

PER SERVING
Calories: 450 | Fat: 14g | Sodium: 860mg | Carbohydrates: 60g | Fiber: 8g | Protein: 18g

Curry powder adds great flavor to this complex sandwich. Vary the amount to suit your taste buds.

1. In a small bowl, stir the yogurt with curry powder and mace and mix well. Cover and refrigerate for at least 4 hours or up to 24 hours to blend the flavors.
   

2. Meanwhile, in a medium bowl, combine turkey and Vinaigrette. Cover and marinate in the refrigerator for at least 4 hours or up to 8 hours.
   

3. Add the apple, celery, almonds, and raisins to the turkey.
   

4. Stir the curry-yogurt dressing into turkey mixture.
   

5. Cut the pita breads in half, forming 8 pockets. Line each pocket with 1 lettuce leaf, then spoon in the turkey mixture, dividing it evenly. Serve immediately.
   

PER SERVING
Calories: 510 | Fat: 28g | Sodium: 380mg | Carbohydrates: 52g | Fiber: 5g | Protein: 15g

Toasting Nuts

Toasting nuts helps bring out their flavors and keeps them crunchy even when cooked in moist mixtures. To toast nuts, spread on a cookie sheet and bake at 350°F for 8–10 minutes, shaking the pan occasionally, until fragrant. If you're running short on time, you can microwave the nuts on high for 1–2 minutes, stirring once, until fragrant. Let cool before chopping.

This simple bagel treat works well at any time of day. It's easy to double or triple this recipe for others in the family.

1. Slice the bagel in half and toast it.
   

2. Mix the remaining ingredients together and spread on both halves of the bagel. Serve.
   

PER SERVING
Calories: 700 | Fat: 40g | Sodium: 880mg | Carbohydrates: 76g | Fiber: 18g | Protein: 16g

Avocados

It's next to impossible to find ripe avocados in the grocery store. To ripen, buy avocados that are firm but not rock hard. Place them in a paper bag with a red apple, close the bag, and let stand on the counter for 1–3 days. Check the avocados every day. When they yield to gentle pressure, they're ready to use.

Lunch is the perfect time to fill up on whole grains.

1. Spread a warmed tortilla or wrap with a layer of hummus, then quinoa, and drizzle with lemon juice and Vinaigrette.
   

2. Layer red pepper and sprouts on top; season to taste. Wrap, and serve.