Cancer-Fighting Cookbook (9 page)

PER SERVING
Calories: 410 | Fat: 18g | Sodium: 830mg | Carbohydrates: 45g | Fiber: 9g | Protein: 19g

Why Chill the Rice?

If you don't chill cooked rice for stir-frying, the grains clump together and become mushy; also, it's likely to absorb too much oil during cooking. Besides, stir-frying is a great way to use up leftover rice. This recipe calls for short-grain brown rice, which is somewhat sticky, but it provides a delicious texture and flavor for this dish. Any leftover rice will work.

Combining Italian and Indian cuisines, this recipe is a delightful change of pace. You could add chicken or shrimp to it for extra lean protein.

1. Place stock in small saucepan over low heat.
   

2. In large saucepan, heat olive oil over medium heat. Add onion and mushrooms; cook and stir until tender, about 7 minutes.
   

3. Add rice and curry powder to large saucepan; cook and stir until rice turns golden, about 3–4 minutes.
   

4. Add wine; cook and stir until wine is absorbed.
   

5. Add warm stock, about ½ cup at a time, stirring almost constantly, until liquid is absorbed. This should take about 20 minutes. When done, the rice should be tender but still slightly firm in the center, and the sauce creamy and thick. Serve immediately.
   

PER SERVING
Calories: 200 | Fat: 5g | Sodium: 220mg | Carbohydrates: 28g | Fiber: 2g | Protein: 6g

Arborio Rice

Risotto is a classic Italian dish that purists say must be made with arborio rice. Arborio is a short-grain rice that has a higher content of amylopectin, a branched starch molecule that is released from the rice when it is stirred, making the liquid creamy. You must stir risotto frequently as it cooks; be sure to cook only until the rice is al dente.

For a vegetarian side dish, use vegetable broth or water instead of the chicken stock.

1. Preheat oven to 350ºF.
   

2. Combine chicken stock and water in a small saucepan and place over medium heat.
   

3. Meanwhile, heat olive oil in ovenproof, 2-quart skillet over medium heat. Add onion; cook and stir until crisp-tender, about 4 minutes.
   

4. Add carrots, salt, pepper, and marjoram; cook and stir 2 minutes longer.
   

5. Stir in rice; cook and stir 3 minutes longer. Pour hot Chicken Stock mixture over all and stir.
   

6. Cover and bake 35–45 minutes, or until rice is tender and liquid is absorbed. Fluff with fork and serve.
   

PER SERVING
Calories: 230 | Fat: 6g | Sodium: 320mg | Carbohydrates: 37g | Fiber: 1g | Protein: 5g

Paella is a dish for a celebration! This delicious recipe is a cross between a soup and a stew. Serve it with lots of garlic bread to soak up the juices.

1. In microwave-safe glass measuring cup, combine chicken broth and saffron. Microwave on high for 1 minute, then set aside.
   

2. In a large skillet, heat olive oil over medium heat. Add shrimp; cook and stir until shrimp curl and turn pink; remove from skillet.
   

3. Add chicken to skillet and sprinkle with salt and pepper; cook and stir until chicken turns white; remove from skillet.
   

4. Add onion and garlic to drippings remaining in skillet; cook and stir for 3 minutes.
   

5. Add tomatoes and rice; cook and stir for 2–3 minutes. 6. Add the chicken broth mixture. Bring to a simmer, then reduce heat to low, cover, and cook for 20 minutes.
   

6. Add chicken, shrimp, artichoke hearts, peas, and red pepper to rice mixture; stir.
   

7. Arrange mussels over top and cover skillet. Cook, shaking skillet frequently, for 5 –7 minutes, or until mussels open. Serve immediately.
   

PER SERVING
Calories: 370 | Fat: 9g | Sodium: 650mg | Carbohydrate: 29g | Fiber: 3g | Protein: 40g

Serve this delicious dish when tomatoes and basil are in season.

1. Bring a large pot of water to a boil.
   

2. Meanwhile, in serving bowl, combine tomatoes, grape tomatoes, onion, avocado, salt, pepper, basil, and olive oil; mix gently.
   

3. Cook pasta according to package directions, until al dente; drain.
   

4. Immediately toss with tomato mixture. Serve at once.
   

PER SERVING

Calories: 440 | Fat: 16g | Sodium: 210mg | Carbohydrates: 67g | Fiber: 15g | Protein: 13g

Use your favorite vegetables in this easy breakfast recipe.

1. In large skillet, heat olive oil over medium heat. Add onion, mushrooms, and red bell pepper; cook and stir 4–5 minutes, or until vegetables are tender. Sprinkle with salt, pepper, and thyme.
   

2. In medium bowl, combine eggs and water; beat until frothy. Add to skillet when vegetables are tender. Cook, stirring occasionally, until eggs are just set.
   

3. Sprinkle with cheese, remove from heat, and cover. Let stand 3–4 minutes, or until cheese melts. Serve immediately.
   

PER SERVING
Calories: 280 | Fat: 22g | Sodium: 370mg | Carbohydrates: 5g | Fiber: <1g | Protein: 17g

Pancakes are easy if you follow a few rules, such as: Don't overmix the batter!

1. Sift flours and baking powder together.
   

2. Combine egg, apple juice concentrate, flax seeds, and 1¼ cups milk.
   

3. Add wet ingredients to dry ingredients; mix well, but do not overmix. Add remaining milk if necessary to reach desired consistency.
   

4. Cook pancakes in nonstick skillet or on griddle treated with nonstick spray over medium heat.
   

PER SERVING
Calories: 510 | Fat: 15g | Sodium: 480mg | Carbohydrates: 76g | Fiber: 15g | Protein: 21g

The addition of cheese turns this into a fusion dish; to add more Asian flavors, you might want to stir some shredded daikon and crushed chilis, to taste, into the mix.

1. Heat 2 tablespoons oil in a small skillet over medium heat and sauté the garlic and scallion for about 2 minutes.
   

2. Add the edamame and soy sauce and sauté 1 minute more. Remove from the skillet and set aside.
   

3. Heat the remaining 1 tablespoon oil in the same skillet. Beat the eggs until mixed and pour into the hot oil. Scatter shredded cheese on top.
   

4. Lift up the edges of the omelet, tipping the skillet back and forth to cook the uncooked eggs. When the top looks firm, sprinkle the scallion mixture over one half of the omelet and fold the other half over top.
   

5. Carefully lift the omelet out of the skillet. Divide it in half, sprinkle with the cilantro, and serve.
   

PER SERVING
Calories: 420 | Fat: 33g | Sodium: 800mg | Carbohydrates: 9g | Fiber: 3g | Protein: 22g

Versatile and adaptable to whichever veggies are in season, this wholesome dish starts the day with a bang, and it makes a good light supper, too. It's easy to increase quantities to feed larger groups.

1. Preheat the broiler.
   

2. Heat oil in 8″ or 9″ skillet over medium heat. Add the potatoes and sauté for about 3 minutes or until the cubes begin to brown.
   

3. Add the asparagus, zucchini, garlic, and seasonings and cover the skillet, cooking for 2–3 minutes.
   

4. Meanwhile, beat the eggs until foamy. Stir in the cheese and parsley and pour over the vegetables.
   

5. Using a spatula, lift up the edges of the eggs and tip the skillet to all sides, allowing the uncooked eggs to flow underneath the vegetables and to cook.
   

6. When the eggs are almost firm, slide the skillet under the broiler and cook until the top is bubbly and brown. Cheese should be melted and runny.
   

7. Serve hot, sliced in wedges.
   

PER SERVING
Calories: 350 | Fat: 23g | Sodium: 430mg | Carbohydrates: 20g | Fiber: 2g | Protein: 16g

What's Smoked Paprika?

A Spanish seasoning made from slowly oak-smoked and ground pimentón, a variety of Spanish red pepper, smoked paprika imparts an earthy, woodsy taste to an infinite number of savory dishes. It's readily available in well-stocked supermarkets, specialty food stores, and online.

This is a strata, or casserole, made of bread, cheese, and vegetables baked in an egg custard until puffed and golden.

1. Arrange bread slices in a single layer in a shallow baking dish so they fit snugly.
   

2. In a small bowl, combine eggs, milk, mustard, salt, and pepper and beat well. Pour over bread.
   

3. In a small skillet, cook onion and garlic in olive oil until tender, about 5–6 minutes.
   

4. Sprinkle onion mixture and cheese over the bread in casserole. Cover and refrigerate overnight.
   

5. The next day, preheat oven to 350°F.
   

6. Bake casserole, uncovered, until golden brown and puffed, 25–35 minutes. Cut into squares and serve immediately.
   

PER SERVING
Calories: 470 | Fat: 26g | Sodium: 880mg | Carbohydrates: 31g | Fiber: 3g | Protein: 26g

This dish may have more than 9 grams of fat PER SERVING, but remember, it's the good omega-3 fats from salmon.

1. Preheat oven to 400ºF.
   

2. Remove skin and bones from salmon if necessary; flake salmon and set aside.
   

3. In small pan, heat olive oil over medium heat. Add onion; cook and stir until tender, about 5 minutes.
   

4. Remove from heat and add salmon, lemon juice, and dill weed; do not stir, but set aside.
   

5. In large bowl, combine egg whites with cream of tartar; beat until stiff peaks form.
   

6. Add mayonnaise and pepper to salmon mixture and mix gently.
   

7. Fold egg whites into salmon mixture.
   

8. Spray the bottom of a 2-quart casserole with nonstick cooking spray. Pour salmon mixture into dish.
   

9. Bake for 20 minutes, then lower heat to 350ºF and bake for 20–30 minutes longer or until soufflé is puffed and deep golden brown. Serve immediately.
   

PER SERVING
Calories: 250 | Fat: 18g | Sodium: 460mg | Carbohydrates: 3g | Fiber: 0g | Protein: 17g

Garnishing

Soufflés and omelets can be garnished for added color and nutrition. Use ingredients that are in the recipe as garnishes; this Salmon Soufflé would be delicious garnished with chopped chives.

Serve these nutritious and hearty pancakes with melted butter and maple or fruit syrup or honey.

1. Stir together the eggs, yogurt, chia seeds, and melted butter.
   

2. Stir in the blueberries, quinoa and maple syrup.
   

3. Fold in the flour, baking powder, baking soda, and salt and mix until just blended.
   

4. Spray a nonstick griddle or large skillet with nonstick cooking spray and heat the griddle over medium-low to medium heat. Drop the batter by large spoonfuls onto the heated griddle and cook until the bottoms turn golden.
   

5. Flip the pancakes over, respraying the skillet as needed. Remove the pancakes from the skillet when both sides are golden and the centers are firm. Repeat with the remaining batter and serve immediately.
   

PER SERVING
Calories: 490 | Fat: 17g | Sodium: 980mg | Carbohydrates: 70g | Fiber: 6g | Protein: 15g

Agave Syrup

Agave syrup is a low-glycemic sweetener made from the sap of the blue agave plant. Blue agave is considered to be the finest in the world. Quality-brand tequilas are also produced from the blue agave plant.

Apple juice adds a nice bit of sweetness to these tender pancakes. Serve them with cranberry sauce or warmed honey for a fabulous breakfast.

1. In large bowl, combine cornmeal, salt, syrup, and butter.
   

2. In microwave-safe glass measuring cup, combine water and apple juice. Microwave on high 1–2 minutes, or until mixture boils. Add to cornmeal mixture; stir and let stand for 5 minutes.
   

3. Beat in egg until mixed.
   

4. Add flours, baking powder, and baking soda and stir just until combined. Add cranberries.
   

5. Heat large skillet over medium heat. Brush the surface with oil. Pour batter onto skillet using ¼ cup measure. Cook until edges appear dry and bubbles form and just start to break on the surface, about 4 minutes. Gently turn pancakes and cook on second side until done. Serve immediately.
   

PER SERVING
Calories: 280 | Fat: 8g | Sodium: 420mg | Carbohydrates: 51g | Fiber: 3g | Protein: 4g

Making Pancakes

For the best pancakes, the griddle should be hot enough that a drop of water skips and steams as soon as it's dropped onto the surface. Cook pancakes until the sides look dry and bubbles form on the surface and begin to break. Use a large spatula to easily turn the pancakes. The second side will never brown as much as the first, so don't worry about it!

Homemade waffles taste so much better than frozen. You can use them for breakfast with fresh fruit or serve them for dinner with some Turkey Chili (Chapter 8).

1. In medium bowl, combine flours, flax seeds, cornmeal, baking powder, baking soda, and salt, and mix well.
   

2. In small bowl, combine egg, butter, and buttermilk and mix well.
   

3. Add wet ingredients to dry ingredients; stir just until combined.
   

4. In large bowl, beat egg whites until foamy. Gradually add syrup, beating until stiff peaks form. Fold into flour mixture.
   

5. Spray waffle iron with nonstick cooking spray and heat according to directions. Pour about ¼ cup batter into the waffle iron, close, and cook until the steaming stops, or according to the appliance directions. Serve immediately.
   

PER SERVING
Calories: 260 | Fat: 6g | Sodium: 360mg | Carbohydrates: 42g | Fiber: 4g | Protein: 10g

Waffles

The first waffle you cook almost always sticks; you can consider it a test waffle. Be sure to lightly spray the waffle iron with nonstick cooking spray before you add the batter each time, and remove any bits of the previous waffle before adding batter. You might need nonstick cooking spray with flour as extra protection against sticking.