The American Institute for Cancer Research’s test kitchen publishes recipes, including those following, with ingredients containing nutrients that may significantly reduce your risk of cancer. If you’d like to see more, visit www.aicr.org.
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Leaving the skin on the eggplant in this Italian-style eggplant casserole helps to avoid mushiness. Large eggplants should be avoided for this recipe because they tend to be more bitter than the smaller versions.
Eggplant, Tomato and Cheese Casserole
Olive oil cooking spray
2 medium eggplants, washed, ends cut off (do not peel)
2 tsp. dried oregano
1 (16-oz.) jar reduced-sodium chunky marinara sauce
2 Tbsp. chopped fresh basil, divided
2 C. cooked spinach
3/4 C. shredded Fontina cheese (Gouda, Gruyčre, or Monterrey Jack may be substituted)
Black pepper and salt (optional)
2 Tbsp. freshly grated Parmesan cheese
Preheat oven to 375 degrees. Bring large pot of water to boil. Spray 7-inch-by-11-inch baking dish with cooking spray and set aside.
Slice eggplant lengthwise in very thin slices, about a quarter-inch each. Add to boiling water with a quick stir. Eggplant slices will float to top; push down into water.
Cook for about 2 minutes from when it starts to boil again. Drain and set aside.
Mix oregano into marinara sauce and spoon 1/4 cup sauce onto bottom of baking dish.
Place a layer of eggplant slices, as you would pasta, on bottom of dish.
Cover eggplant layer with more tomato sauce, some basil, a layer of spinach, and then sprinkle some fontina cheese on top.
Sprinkle with salt and pepper if desired. Continue to layer eggplant, sauce, basil, spinach and cheese until you reach almost the top of baking dish. The last layer should finish with both Fontina and Parmesan cheese.
Cover baking dish with parchment paper and then aluminum foil and bake for about 35-40 minutes.
Test with knife for doneness. If knife can be inserted with no resistance, uncover, and bake for additional 15 minutes until top is golden and bubbly.
Remove from oven. Let rest for 10 minutes and garnish with remaining basil.
Makes 8 servings.
Per serving: 150 calories, 7 g total fat (2.5 g saturated fat), 19 g carbohydrate, 7 g protein, 7 g dietary fiber, 151 mg sodium.
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Black beans are a great source of protein. They’re filling, have lots of fiber and are low in fat. They’re also inexpensive. This dish can be served over brown rice to make a complete meal.
Basic Caribbean Black Beans
1 Tbsp. olive oil
1 large onion, chopped medium
1/2 green bell pepper, diced
1/2 red bell pepper, diced
2 cloves garlic, minced
2 ripe large tomatoes, diced (8-ounce can diced tomatoes may be substituted)
2 (16-ounce) cans no added salt black beans, undrained
1/2 tsp. cumin
1/2 tsp. oregano
1/4 tsp. sage
Cayenne or crushed red pepper, to taste
1/4 C. finely chopped fresh cilantro
Heat oil over medium-high heat in saucepan. Sauté onion, bell peppers and garlic until tender, about 5 minutes, stirring frequently.
Add tomatoes and continue to sauté for an additional 2 minutes.
Add beans, cumin, oregano and sage and stir in gently. Season to taste with cayenne pepper, if desired.
Let simmer over low heat for 10 minutes, stirring gently and frequently.
Sprinkle cilantro over beans and serve.
Makes 6 servings.
Per serving: 160 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate, 9 g protein, 8 g dietary fiber, 20 mg sodium.
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This satisfying soup is perfect for cold winter days and chock-full of things that are good for you.
White Bean Soup with Spinach, Leeks and Couscous
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16-ounce) cans fat-free, reduced-sodium chicken broth
2 (16-ounce) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 C. whole-wheat couscous
2 C. packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 C. chopped parsley
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and sauté until tender, about 5 minutes.
Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes.
Stir in spinach; add lemon juice and season with salt and pepper.
Remove bay leaf. Garnish with parsley and serve immediately.
Makes 8 servings
Per serving: 170 calories, 2.5 g total fat (0 g saturated fat), 30 g carbohydrate, 8 g protein, 7 g dietary fiber, 520 mg sodium.
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What a great idea — using Brussels sprouts instead of cabbage to make slaw.
Brussels Sprout Slaw with Cranberries and Walnut
3/4 pounds Brussels sprouts
1 Fuji or Gala apple, peeled, cored and finely chopped
2/3C. dried cranberries
1/2 C. chopped walnuts
1/2 tsp. salt
1/8 tsp. freshly ground pepper
1/3 C. fresh Meyer lemon juice (or 1/4 C. regular lemon juice).
1 Tbsp. extra virgin olive oil
Trim bottom from sprouts and remove any loose or bruised leaves.
Place shredding disk or fine slicing disk in food processor, and using feeder tube, gradually shred Brussels sprouts; there will be about 41/2 cups. (If your food processor does not have a shredding dish, quarter Brussels sprouts vertically and place in food processor fitted with a chopping blade.
Pulse until sprouts are finely chopped, stopping several times to scrape down bowl. Take care not to leave big chunks or to turn sprouts into mush.)
Transfer shredded sprouts to mixing bowl.
Add apple, cranberries, walnuts, salt, pepper and lemon juice and stir with a fork for 1 minute to combine well.
Add oil and stir well. Cover and refrigerate slaw for 3 hours to overnight. Re-stir before serving.
This slaw is best served within 24 hours.
Makes 81/2 -cup servings
Per serving: 262 calories, 7 g fat (1 g sat fat), 49 g carbohydrates, 3 g protein, 6 g fiber, 158 mg sodium.
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Muffins aren’t too nutritious if they’re made with white flour and loaded with oil and sugar. But with buckwheat flour, ground flaxseed and pumpkin, this isn’t your average muffin.
If gluten is not an issue, you can omit the rice flour and substitute whole wheat pastry flour.
Pumpkin Muffins with Buckwheat
Nonstick cooking spray
1 C. buckwheat flour
3/4 C. brown rice flour (whole-wheat pastry flour may be substituted if gluten free is not desired)
3 Tbsp. ground flaxseed
1/2 C. sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1 1/4 tsp. cinnamon
1/4 tsp. ground ginger (optional)
1/2 tsp. salt
2 eggs, slightly beaten
1 C. canned pumpkin
1/2 C. non-fat milk
2 Tbsp. canola oil
3/4 tsp. orange peel, finely shredded
1/4 C. orange juice (with or without pulp)
1/2 C. raisins (optional)
Preheat oven to 400 degrees.
Coat 12 muffin cups with nonstick cooking spray and set aside. In medium bowl combine dry ingredients. Form a well in center of flour mixture and set aside.
In separate bowl combine eggs, pumpkin, milk, oil, orange peel and juice, beating gently. Add this mixture and raisins, if using, to the flour mixture. Stir gently until moistened — the batter should be a bit lumpy.
Spoon batter evenly into muffin molds.
Bake until muffins are light brown, about 15 to 20 minutes. Place muffin pan on wire rack to cool about 5 minutes.
Carefully remove muffins from molds and serve warm.
Makes 12 servings.
Per serving: 140 calories, 4.5 g total fat (<1 g saturated fat), 22 g carbohydrate, 4 g protein, 3 g dietary fiber, 240 mg sodium.