Cancer-Fighting Cookbook (15 page)

PER SERVING
Calories: 230 | Fat: 6g | Sodium: 170mg | Carbohydrates: 27g | Fiber: 2g | Protein: 18g

Dried Apricots

Dried apricots are a great source of vitamin A, calcium, and iron. They are sweet and chewy and are good for snacking out of hand, in addition to being delicious when added to salads and sandwich spreads. The apricots are not peeled before drying; the peel helps hold in some of the moisture.

Pork is such a mild meat it can be seasoned many ways. Curry powder, garlic, and onion make this dish special.

1. In shallow bowl, combine flour, salt, and pepper, mixing well. Coat pork chops with the seasoned flour.
   

2. In a large skillet, heat oil over medium heat. Add pork; brown on both sides, about 5 minutes total. Remove from the skillet and set aside.
   

3. Add onion, bell pepper, and garlic to skillet and cook until tender, about 7 minutes. Drain fat.
   

4. Add curry powder, tomato paste, and water to skillet; bring to a simmer. Return pork to skillet and stir. Simmer, uncovered, over medium heat, until pork is tender, about 15–20 minutes.
   

5. Add the raisins and chutney, heat through for another 5 minutes, and serve.
   

PER SERVING
Calories: 570 | Fat: 19g | Sodium: 480mg | Carbohydrates: 44g | Fiber: 5g | Protein: 54g

Curry Powder

Curry powder is actually a mixture of spices that varies according to regional preferences or traditions. Most producers of curry powder usually include coriander, turmeric, cumin, and fenugreek in their blends. Other spices such as garlic, fennel, ginger, cinnamon, clove, cardamom, mustard, or varieties of peppers can also be added. You'll also notice a difference in taste between “raw” curry powder and curry that has been toasted or sautéed. Sautéing curry powder boosts the flavors, releasing the natural aromatic cancer-fighting oils in the spices.

If you love curry, increase the curry powder to 1 tablespoon. You could also increase the amount of ginger you use.

1. In a large skillet, brown pork in olive oil over medium heat for 5 minutes. Add the garlic, onion, and ginger and cook for 2 minutes.
   

2. Stir in the arrowroot, curry powder, salt, pepper, carrots, potatoes, and water and bring to a boil. Reduce the heat to low, cover, and cook for 10 minutes, adding more water if the mixture begins to dry.
   

3. Add garbanzo beans, cover, and cook over medium heat until the vegetables are cooked through, about 10 minutes longer. Serve immediately.
   

PER SERVING
Calories: 380 | Fat: 9g | Sodium: 530mg | Carbohydrates: 45g | Fiber: 8g | Protein: 32g

Garbanzo Beans

Garbanzo beans, also called chick peas, are a wonderful source of high-quality protein and insoluble and soluble fiber. You need both types of fiber in your diet to help reduce cholesterol and prevent digestive diseases.

These homemade pork chops are tender and juicy. They are easy to cook and pack a ton of fiber.

1. Preheat oven to 425°F. Treat a large roasting pan or jelly roll pan with nonstick spray.
   

2. Place the carrots, peaches, brown sugar, cinnamon, and cloves in a medium-size bowl; stir to mix. Set aside.
   

3. Mix the pepper, thyme, rosemary, oregano, and lemon zest together and use a mortar and pestle or the back of a spoon to crush them.
   

4. Rub the pork chops with the garlic.
   

5. Evenly spread the sliced potatoes and green beans across the prepared baking pan. Place the garlic cloves and pork chops atop the vegetables. Spray lightly with the spray oil. Sprinkle with the herb mixture.
   

6. Spread the carrot and peach mixture atop the pork chops and vegetables.
   

7. Bake for 30 minutes or until the meat is tender and the potatoes and carrots are tender.
   

PER SERVING
Calories: 610 | Fat: 23g | Sodium: 140mg | Carbohydrates: 53g | Fiber: 6g | Protein: 49g

Fruit Swaps

You can substitute 4 peeled and sliced apples or pears for the peaches in the Pork Chops and Fruited Veggies Bake recipe. If you do, toss the slices with 1 tablespoon of lemon juice before mixing them with the brown sugar, cinnamon, and cloves.

A slow cooker can be a lifesaver for busy cooks, and come in a variety of sizes and prices.

1. In nonstick skillet treated with nonstick spray, stir-fry pork, garlic, and ginger for approximately 2 minutes.
   

2. In small bowl or measuring cup, combine remaining ingredients to make a slurry; pour over the heated pork, mixing well.
   

3. Cook in a slow cooker over low to medium heat until mixture thickens and juice is absorbed into pork, approximately 15 minutes.
   

PER SERVING
Calories: 150 | Fat: 5g | Sodium: 200mg | Carbohydrates: 7g | Fiber: 0g | Protein: 17g

You can serve these toasty sandwiches with some salsa for dipping.

1. In a medium bowl, combine sour cream, cheese, pork tenderloin, avocado, and jalapeño pepper and mix gently.
   

2. Divide mixture among half the tortillas, placing the remaining half of tortillas on top to make sandwiches.
   

3. Heat griddle and brush with olive oil.
   

4. Place quesadillas on the griddle; cover and grill for 2–3 minutes on each side until tortillas are crisp and cheese is melted. Cut into quarters and serve.
   

PER SERVING
Calories: 300 | Fat: 19g | Sodium: 190mg | Carbohydrates: 24g | Fiber: 5g | Protein: 11g

This easy one-dish meal is pure comfort food. Serve with a butter lettuce salad mixed with mushrooms and green peppers.

1. Sprinkle chops with arrowroot, salt, and pepper; set aside.
   

2. In large skillet, heat olive oil over medium heat. Add chops; brown 2–3 minutes on each side. Remove from heat and set aside.
   

3. Add onion and garlic to skillet; cook and stir until crisp-tender, about 5 minutes.
   

4. Add potatoes to pan; cook and stir until potatoes are coated. Top with carrots, then add browned pork chops.
   

5. Add stock and lemon juice and bring to a simmer. Cover skillet tightly, reduce heat to medium-low, and simmer 35–45 minutes, or until potatoes are tender and chops are cooked, shaking pan occasionally. Serve immediately.
   

PER SERVING
Calories: 570 | Fat: 23g | Sodium: 490mg | Carbohydrates: 53g | Fiber: 6g | Protein: 36g

If you love curry powder, this is the recipe for you! Add curry powder to the yogurt topping as well for even more flavor.

1. Preheat oven to 350°F.
   

2. In a small saucepan, melt butter over medium heat. Add carrot, green onions, and curry powder, and cook, stirring, until tender, about 5 minutes. Remove from the heat and stir in the bread crumbs, currants, and broth.
   

3. Place 1 chicken breast half, boned-side up, between 2 sheets of plastic wrap. Working from the center to the edges, pound lightly with a meat mallet or rolling pin until ¼″ thick. Repeat with remaining chicken.
   

4. Sprinkle chicken with salt and pepper. Place ¼ of the stuffing mixture on each piece of chicken. Fold chicken over the filling and secure with a toothpick. Place chicken in an 8″ square baking dish with 2″ sides. Sprinkle with the paprika and cover with foil.
   

5. In a small bowl, combine yogurt, arrowroot, and marmalade; spread over chicken.
   

6. Bake until chicken is tender and the juices run clear when a piece is pierced, about 25–35 minutes.
   

PER SERVING
Calories: 730 | Fat: 16g | Sodium: 540mg | Carbohydrates: 26g | Fiber: 2g | Protein: 113g

Walnuts are an excellent source of B vitamins, magnesium, and antioxidants like vitamin E.

1. Preheat oven to 350°F.
   

2. Cut chicken into bite-sized pieces; sprinkle with sherry and set aside.
   

3. In a small bowl, beat egg white and oils until frothy.
   

4. Fold chicken pieces into egg mixture; roll individually in chopped walnuts.
   

5. Arrange chicken pieces on baking sheet treated with nonstick cooking spray.
   

6. Bake 10–15 minutes, or until walnuts are lightly browned and chicken juices run clear. (Walnuts make the fat ratio of this dish high, so serve it with steamed vegetables and rice to bring the ratios into balance.)
   

PER SERVING
Calories: 200 | Fat: 9g | Sodium: 70mg | Carbohydrates: 1g | Fiber: 0g | Protein: 27g

Health Benefits of Walnuts

Studies 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 health benefits of olives (and olive oil) come from the monounsaturated fats they contain. Olives are usually cured in a brine, salt, or olive oil, so if you must watch your salt intake, be careful how many you eat.

1. Heat olive oil over medium heat in large skillet. Add onions, garlic, and peppers; sauté for about 5 minutes until onions are translucent.
   

2. Add chicken pieces; cook for about 5 minutes each side until lightly brown.
   

3. Add tomatoes and oregano. Reduce heat and simmer 20 minutes.
   

4. Add olives; simmer an additional 10 minutes before serving.
   

PER SERVING
| Calories: 311 | Fat: 11g | Sodium: 787mg | Carbohydrates: 25g | Fiber: 6g | Protein: 31g

In Morocco, a traditional tagine is a stew cooked at very low temperatures so the meat has time to become very tender.

1. Add all ingredients to a large saucepan.
   

2. Cook on medium-high for 10–12 minutes, stirring often.
   

3. Turn heat down; simmer for 8–10 minutes.
   

PER SERVING
Calories: 290 | Fat: 5g | Sodium: 470mg | Carbohydrates: 27g | Fiber: 5g | Protein: 34g

Top each portion with 1 tablespoon freshly grated Parmesan cheese. This adds only 30 calories but 2 more grams of protein, which is helpful when you are looking for dishes that provide protein.

1. Heat deep, nonstick skillet over medium-high heat; add 2 teaspoons olive oil. Add onion; sauté until transparent.
   

2. Add garlic and chicken thighs; sauté 3 minutes on each side, or until lightly browned. Remove from pan.
   

3. Add wine, tomatoes and juices, parsley, oregano, pepper, and sugar. Stir well, bring to a boil.
   

4. Add chicken back to pan; sprinkle Parmesan cheese over top. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 10 more minutes.
   

5. To serve, put 1 cup of cooked pasta on each of 4 plates. Top each serving with a chicken thigh; divide sauce between dishes. Drizzle ½ teaspoon olive oil over top of each dish, and serve.
   

PER SERVING
| Calories: 370 | Fat: 9g | Sodium: 166mg | Carbohydrates: 48g | Fiber: 4g | Protein: 19g

Serve this with a whole-grain side dish such as quinoa or brown rice.

1. Heat olive oil in large nonstick skillet; brown chicken breasts on both sides over medium heat, about 5 minutes per side.
   

2. Add chicken broth and roasted garlic paste to pan; cover and simmer on low 10 minutes.
   

3. Meanwhile, sauté mushrooms and thyme in butter in separate, smaller saucepan. Simmer 2 minutes.
   

4. Add the mushrooms and thyme mixture to the chicken and simmer for an additional 2 minutes.
   

5. When serving, top each chicken breast with 1½ teaspoons feta cheese and pour sauce over the top.
   

PER SERVING
Calories: 270 | Fat: 13g | Sodium: 320mg | Carbohydrates: 8g | Fiber: 1g | Protein: 30g

Fricassees are Spanish stews that typically involve some sort of poultry, although other types of white meat can be used. Its base is usually created with wine or dry vermouth.

1. Add all ingredients except potatoes to large saucepan.
   

2. Cook on medium-high for 10 minutes, stirring often.
   

3. Add potatoes and simmer for another 15 minutes, or until sauce thickens, stirring occasionally.
   

PER SERVING
Calories: 260 | Fat: 5g | Sodium: 210mg | Carbohydrates: 13g | Fiber: 2g | Protein: 36g

Cooking in parchment paper ensures the chicken will be tender and juicy. Parchment paper also holds in all the flavors.

1. Preheat oven to 375ºF. Cut six 12″ squares of parchment paper and place on work surface. Place one chicken breast in center of each.
   

2. In medium bowl, combine chilis, corn, tomatoes, lime juice, cilantro, salt, pepper, and cumin and mix well. Divide on top of chicken.
   

3. Fold edges of parchment paper over chicken and crimp to close. Place on cookie sheet.
   

4. Bake until chicken is cooked and parchment paper is browned, about 25–35 minutes. Serve immediately.
   

PER SERVING
Calories: 190 | Fat: 3.5g | Sodium: 330mg | Carbohydrates: 10g | Fiber: 2g | Protein: 29g

Whole-grain cereal provides lots of folic acid, which helps reduce homocysteine levels. It makes a nice crunchy coating on chicken breasts.

1. Preheat oven to 375ºF. Line a cookie sheet with a wire rack and set aside.
   

2. In small bowl, combine 1 tablespoon lime juice and egg white; beat until frothy. On shallow plate, combine crushed cereal, thyme, and pepper.
   

3. Dip chicken into egg white mixture, then into cereal mixture to coat. Place on prepared cookie sheet.
   

4. Bake for 20–25 minutes or until chicken is thoroughly cooked and coating is crisp.
   

5. Meanwhile, in small saucepan combine remaining 1 tablespoon lime juice, salsa, and jalapeño pepper. Heat through, stirring occasionally. Serve with chicken.
   

PER SERVING
Calories: 250 | Fat: 4g | Sodium: 140mg | Carbohydrates: 16g | Fiber: 3g | Protein: 36g

This simple chicken dish is healthy and beautiful, too. Serve with a green salad drizzled with Tangy Lemon Garlic Tomato Dressing (Chapter 12).

1. Place chicken, smooth-side down, between sheets of plastic wrap. Using a rolling pin or meat mallet, pound chicken until about 1/3″ thick. Remove plastic wrap; sprinkle chicken with arrowroot, salt, pepper, and thyme.
   

2. In large saucepan, heat olive oil over medium-high heat. Add chicken; cook, turning once, until cooked through, about 4–5 minutes per side. Remove chicken from pan and keep warm.
   

3. Add onion to saucepan; cook and stir until crisptender, about 4 minutes.
   

4. Add zucchini; cook and stir 4 minutes longer.
   

5. Return chicken to pan and add basil, Stock, and grape tomatoes. Bring to a simmer; cook 2–3 minutes. Serve immediately.
   

PER SERVING
Calories: 260 | Fat: 10g | Sodium: 380mg | Carbohydrates: 12g | Fiber: 2g | Protein: 30g

Zucchini

Zucchini is a mild vegetable with high water and fiber contents. It is delicious eaten raw with appetizer dips and on sandwiches, and good in stir-fries and soups. Look for smaller zucchini with tender skin and those that are heavy for their size. Zucchini will keep in the refrigerator for 3–4 days after purchase.