Cancer-Fighting Cookbook (11 page)

PER SERVING
Calories: 440 | Fat: 9g | Sodium: 65mg | Carbohydrates: 76g | Fiber: 5g | Protein: 14g

Making your own granola allows you to create whatever flavors you desire. Crystallized ginger, chopped dates, a sprinkle of cinnamon, coconut flakes, dried papaya — the possibilities are endless!

1. Preheat oven to 325°F.
   

2. Over low heat, melt and whisk together syrup, canola oil, and vanilla until margarine is melted.
   

3. On large baking tray in a single layer, toss together oats, flax seeds, and dried fruit. Drizzle maple syrup mixture over oats, gently tossing to combine as needed.
   

4. Bake for 25–30 minutes, carefully tossing once during cooking. Granola will harden as it cools.
   

PER¼ CUP
| Calories: 490 | Fat: 22g | Sodium: 20mg | Carbohydrates: 70g | Fiber: 8g | Protein: 7g

Rather than eat sausages full of nitrates, try this easy recipe that is flavorful and good for you, too.

1. In large saucepan, heat olive oil over medium heat. Add onion and garlic; cook and stir until tender, about 5 minutes.
   

2. Remove from heat and add apple, brown sugar, and lemon juice. Let cool for 20 minutes.
   

3. Place in large bowl and add chicken, salt, pepper, and thyme. Work with your hands until combined.
   

4. Form mixture into 16 patties. You can freeze the patties at this point, or cook them in more olive oil, turning once, until thoroughly cooked, about 3–4 minutes per side. To cook frozen patties, let thaw in refrigerator overnight, then proceed as directed.
   

PER SERVING
Calories: 170 | Fat: 10g | Sodium: 340mg | Carbohydrates: 6g | Fiber: <1g | Protein: 14g

Serve this delicious hash on toasted Hearty-Grain French Bread (Chapter 13), topped with scrambled eggs.

1. Place olive oil in large saucepan; heat over medium heat. Add onion and garlic; cook and stir for 3 minutes.
   

2. Add potatoes and carrots; cook and stir until potatoes are partially cooked, about 5 minutes.
   

3. Add water, corned beef, cloves, pepper, and chili sauce. Stir well, then cover, reduce heat to low, and simmer for 10–15 minutes, or until blended and potatoes are cooked. Serve immediately.
   

PER SERVING
Calories: 220 | Fat: 6g | Sodium: 710mg | Carbohydrates: 33g | Fiber: 5g | Protein: 10g

Corned Beef

Corned beef is a high-sodium food, made of brisket that has been pickled or “corned” in a mixture of water, vinegar, sugars, and salt. When you use it, use a small amount (about an ounce per person), mainly for flavor. Adding lots of vegetables helps reduce the sodium count and makes this treat more healthy.

Mildly flavored fish such as catfish, cod, halibut, orange roughy, rockfish, and snapper benefit from the distinctive flavor of lemon. Adding slices of lemon to top of fish allows the flavor to infuse into fish.

1. Preheat oven to 375°F.
   

2. Wash 1 lemon; cut into thin slices. Grate 1 tablespoon of zest from the second lemon, then juice it.
   

3. Combine grated zest and bread crumbs in small bowl; stir to mix. Set aside.
   

4. Put lemon juice in shallow dish; arrange lemon slices in bottom of baking dish treated with nonstick spray. Dip fish pieces in lemon juice; set on lemon slices in baking dish.
   

5. Sprinkle bread crumb mixture evenly over fish pieces along with salt and pepper, if using; bake until crumbs are lightly browned and fish is just opaque, 10–15 minutes. (Baking time will depend on thickness of fish.) Serve immediately, using lemon slices as garnish.
   

PER SERVING
Calories: 137 | Fat: 3g | Sodium: 73mg | Carbohydrates: 5g | Fiber: 2g | Protein: 24g

Making Bread Crumbs

There are several ways you can make your own bread crumbs. Tear the bread into tiny pieces with your fingers or cut the bread into cubes and process in a food processor with a bit of flour to prevent sticking. You can also let bread dry for a day or two, then grate it on a food grater.

Cod, like other white fish, is very mild and adapts well to almost any flavoring. Curry and apricots are a marvelous combination with this fish.

1. Heat olive oil in large skillet over medium heat. Add onion and garlic; cook and stir for 3 minutes.
   

2. Add curry powder; cook and stir for 3 minutes longer until onion is tender.
   

3. Add wine and thyme and bring to a boil.
   

4. Reduce heat to medium. Sprinkle cod with salt and pepper and add to skillet with sauce. Simmer for 5 minutes, then turn and simmer for 5–6 minutes longer, until fish flakes when tested with fork. Remove fish to serving platter and cover to keep warm.
   

5. Add apricots to skillet and cook over high heat until they plump, about 2–3 minutes. Spoon apricots and sauce over fish and serve immediately.
   

PER SERVING
Calories: 230 | Fat: 4.5g | Sodium: 240mg | Carbohydrates: 17g | Fiber: 3g | Protein: 22g

White Wine

Adding wine to recipes is a wonderful way to reduce fat and add lots of flavor. Alcohol, like fat, is a flavor carrier, so wine spreads the flavors throughout the dish, but heat evaporates the alcohol, leaving the flavor behind.

Thinly sliced potatoes are layered with olive oil and herbs and baked until crisp, then topped with cod and lemon juice. This makes a delicious, light, and easy-to-digest meal.

1. Preheat oven to 350ºF. Spray a 9″ glass baking dish with nonstick cooking spray.
   

2. Thinly slice the potatoes. Layer in the baking dish, drizzling each layer with a tablespoon of olive oil, a sprinkle of pepper, and some of the herbs de Provence.
   

3. Bake for 35–45 minutes, or until potatoes are browned on top and tender when pierced with a fork.
   

4. Arrange cod steaks on top of potatoes. Dot with butter and sprinkle with lemon juice and remaining herbs de Provence.
   

5. Bake for 15–25 minutes longer, or until fish flakes when tested with fork.
   

PER SERVING
Calories: 340 | Fat: 18g | Sodium: 105mg | Carbohydrates: 20g | Fiber: 1g | Protein: 23g

Yukon Gold Potatoes

This variety of potato is literally gold colored. The potato tastes buttery and rich even when cooked without fat. You can find it in specialty stores and in the produce aisle of many supermarkets. It was introduced into American grocery stores in 1980 after a Canadian researcher bred a wild South American potato with a North American variety.

Brown rice has a heartier taste than white, and it is better for you. Brown rice is made by removing just the outer covering, or hull, from the rice so it can absorb water as it cooks. It also has more B vitamins, iron, and fiber than white rice.

1. Preheat oven to 400°F. Treat baking dish with nonstick spray.
   

2. Rinse orange roughy and pat dry between paper towels. Rub both sides of fish with paprika; set in prepared dish.
   

3. In covered microwave-safe bowl, mix bay leaf, garlic, apple, ginger, and onion in oil; microwave on high 3 minutes, or until apple is tender and onion is transparent. Stir; remove and discard bay leaf.
   

4. Top the fish fillets with the mixture. Bake uncovered 15–18 minutes, or until fish is opaque.
   

5. While fish bakes, add plum sauce, five spice, apple juice concentrate, soy sauce, and molasses to microwave-safe bowl; microwave on high 30 seconds. Stir, add a little water if needed to thin mixture, and microwave another 15 seconds. Cover until ready to serve. If necessary, bring back to temperature by microwaving mixture another 15 seconds just prior to serving.
   

6. To serve, equally divide cooked rice among 4 serving plates. Top each with an equal amount of baked fish and plum sauce, drizzling sauce atop fish.
   

PER SERVING
Calories: 240 | Fat: 2.5g | Sodium: 115mg | Carbohydrates: 35g | Fiber: 3g | Protein: 19g

Cooking Rice

Rinse the rice before cooking to remove surface starch. Use double the amount of liquid than rice when cooking or leave at least an inch above the rice and don't lift the lid when the rice is cooking, and cook over a slow flame. If the heat is too high, you can always add a little more liquid and cover again. Tightly covering rice makes sure it doesn't dry out and stays light and fluffy. Shake occasionally while keeping the pan lid on as it is cooking. When cooked, usually about 8–10 minutes, let stand a few minutes, fluff with a fork, and serve.

Fish tacos, a staple in California, are making their way to trendy restaurants across the country.

1. In medium bowl, whisk together mayonnaise, yogurt, onion, jalapeño, and cilantro. Stir in shredded cabbage; chill.
   

2. In separate bowl, combine lime juice, garlic, and canola oil to make a marinade for fish. Pour over fish; cover and refrigerate at least 1 hour.
   

3. Place fish on aluminum-lined grill (spray aluminum with cooking spray); cook 6–7 minutes on each side, until fish is tender and beginning to flake.
   

4. While fish is cooking, loosely wrap whole-wheat tortilla in large piece of aluminum foil to heat.
   

5. To assemble tacos, cut fish into strips; divide into 4 portions. Place strips in center of each heated tortilla. Top with coleslaw mixture and chopped tomatoes. Add fresh ground pepper, if desired.
   

PER SERVING
Calories: 410 | Fat: 19g | Sodium: 350mg | Carbohydrates: 30g | Fiber: 4g | Protein: 27g

Not satisfied with the fish at your local grocery store? There may be a fresh fish market closer than you think. This fish will be pricier, but much more fresh.

1. Preheat oven to 375°F.
   

2. Rinse cod with cold water and pat dry with paper towels.
   

3. In a 2–3-quart baking pan or casserole treated with nonstick cooking spray, combine all ingredients except fish; mix.
   

4. Arrange fillets over mixture, folding thin tail ends under; spoon mixture over fillets. For fillets about 1″ thick, bake uncovered 20–25 minutes, or until fish is opaque and flaky.
   

PER SERVING
| Calories: 128 | Fat: 1g | Sodium: 312mg | Carbohydrates: 7g | Fiber: 1g | Protein: 22g

The fruit in the salsa complements the gentle taste of haddock nicely.

1. Mix olive oil, lime juice, salt, and pepper in a shallow dish; add haddock. Turn and coat fish with marinade.
   

2. Heat gas grill or broiler. Spray large piece of aluminum foil with nonstick cooking spray.
   

3. Place fillets on foil; cook 7–8 minutes on each side, or until fish is tender when pierced with a fork.
   

4. Top each piece of fish with ¼ cup fresh Peach-Mango Salsa.
   

PER SERVING
Calories: 204 | Fat: 8g | Sodium: 467mg | Carbohydrates: 11g | Fiber: 2g | Protein: 22g

This delicious entrée combines vibrant cumin, coriander, and cilantro for a potent rub on the mahi-mahi filet. Salmon could also be flavored with this rub.

1. Mix all ingredients expect mahi-mahi in a bowl to create a paste. Coat each fillet with paste.
   

2. Spray a 9″ × 13″ baking dish with nonstick spray. Place fillets in the dish without crowding and cover with foil.
   

3. Bake at 350°F for 10 minutes. Turn and bake uncovered for an additional 5 minutes or until fish flakes easily with a fork.
   

PER SERVING
Calories: 144 | Fat: 3g | Sodium: 146mg | Carbohydrates: 1g | Fiber: 0g | Protein: 26g

This recipe creates its own teriyaki sauce, which makes for the perfect marinade when combined with fresh orange juice. This can also be used on beef or chicken.

1. Preheat oven to 350°F.
   

2. Mix all ingredients except salmon fillets and orange slices in a bowl.
   

3. Spray a 9″ × 13″ baking dish with nonstick spray. Place salmon in the dish. Pour mixture over the fish and top with orange slices.
   

4. Cover with foil; bake 15 minutes, or until fish flakes easily.
   

PER SERVING
Calories: 160 | Fat: 4g | Sodium: 470mg | Carbohydrates: 7g | Fiber: 1g | Protein: 24g