Circa 2003
DIETARY CHOICES PLAY AN IMPORTANT ROLE IN REDUCING CANCER RISK
The foods you choose each day are one of the most important factors in protecting you against cancer. Most Americans eat a diet that is far too high in fat and calories. Even more important is what the average U.S. diet lacks: a variety of vegetables, fruits, beans and other plant-based foods. Eating a healthier diet, one that not only can help protect against cancer, but also against heart disease. stroke and a variety of other health problems, is easier to do than you may think.
ORANGE GLAZED SALMON
Ingredients:
1/2 cup fresh orange juice
1 Tbsp. grated fresh ginger
2 tsp. sesame oil
2 Tbsp. lite (reduced sodium) soy sauce
1 lb. center cut salmon fillets, cut into 4 fillets
1 Tbsp. cornstarch or arrowroot
2 Tbs. water
Instructions:
1. In medium bowl, combine orange juice, ginger, sesame oil and soy sauce. Add salmon and coat with marinade. Cover and refrigerate 30 minutes.
2. Meanwhile, prepare oven broiler and line broiler pan with foil. If grilling, use oiled rack set 6 inches above heat. Drain and reserve marinade. Broil or grill salmon 15-20 minutes or until opaque in center.
3. When salmon is almost finished cooking, put reserved marinade in small saucepan and bring to a boil. Mix cornstarch with water. Add to sauce and boil 1 minute or until thickened. Serve orange sauce with salmon.
Nutritional Information: Makes 4 servings. Per serving: 208 calories and 10 grams of fat.
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FRUITED RICE
Ingredients:
3/4 cup chopped dry apricots, cherries or cranberries
1/3 cup raisins
1 1/2 cups quick-cooking brown rice
1 1/2-2 Tbsp. low-sodium chicken bouillon granules
1 Tbsp. dried parsley (or 3-4 Tbsp. fresh) 2 tsp. grated orange rind, or to taste 3/4 tsp. onion powder
Instructions:
1. Place dried fruit and raisins in small bowl. Add water to cover. Let soak for about 5-10 minutes, then drain.
2. In large saucepan, boil water us listed on rice package directions. When water comes to a boil, add rice, fruit, raisins and all remaining ingredients.
3. Reduce heat. Cover and simmer for 10 minutes, or until water is absorbed. Remove from heat and fluff gently with fork before serving.
Nutritional Information:
Makes 6 servings. Per serving: 245 calories and one gram of fat.
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SUGAR SNAP PEAS AND CARROTS
Ingredients:
1 tsp. canola oil
1 small garlic clove, minced tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Instructions:
1. Heat oil in a medium non-stick skillet over medium high heat.
2. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water.
3. Cook, stirring occasionally, until peas are tender crisp, about 4 minutes. Season to taste with salt and pep per. Mix in basil and serve.
Nutritional Information:
Makes 4 servings. Per serving: 47 calories, 1 g. total fat (0 g. saturated fat), 7 g. carbohydrate, 2 g. protein. 2 g. dietary fiber, 109 mg, sodium.
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PEAR CRISP
Ingredients:
1/4 cup rolled oats
1 Tbsp. walnuts
3 Tbsp. all-purpose flour
3 Tbsp. whole wheat flour
2 1/2 Tbsp. packed light brown sugar
1/8 tsp. cinnamon
1 Tbsp. plus 2 tsp. canola oil
6 firm, yet ripe pears, peeled (if desired), cored and cubed
1/4 cup raisins
1 Tbsp. lemon juice 2 Tbsp. sugar
2 Tbsp. flour
1/8 tsp. nutmeg Pinch of cloves
Caramel pecan or vanilla nonfat frozen yogurt or lowfat ice cream (optional)
Instructions:
Preheat oven to 375 degrees. Lightly spray 8-inch. or 9 inch round cake pan. In food processor, pulse oats and walnuts 15 seconds. Add flour, brown sugar and cinnamon. Blend 15 more seconds. While running, drizzle oil and blend 30 seconds. Transfer to bowl and set aside. In another bowl, toss pears with next 6 ingredients. Spoon pears into prepared cake pan. Cover with oat mixture, pressing down gently. Bake 45-50 minutes, until topping is brown and pears are bubbling. Serve hot, topped with nonfat frozen yogurt or low-fat ice cream, if desired.
Nutritional Information:
Makes 9 servings. Per serving: 164 calories. 4 g. total fat (<1 g. saturated fat), 34 g. carbohydrates, 2 g. protein, 4 g. dietary fiber, 3 mg. sodium.
The American Institute for Cancer Research (AICR) is the nation’s third largest cancer charity, focusing exclusively on the link between diet and cancer The Institute provides a wide range of consumer education programs that help millions of Americans learn to make dietary changes for lower cancer risk. AICR also supports Innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. The Institute has provided more than $65 million in funding for research in diet, nutrition and cancer. AICR’s Web address is www.aicr.org
