DIETARY CHOICES PLAY AN IMPORTANT ROLE IN REDUCING CANCER RISK
GREEK CHICKEN WITH TOMATOES, PEPPERS, OLIVES AND FETA
Lemon, mint and a garnish of crumbled feta cheese bring the flavors of Greece to this easy chicken dish. If fresh Roma tomatoes aren’t available, canned tomatoes will provide the same cancer-fighting nutrients and vivid color.
For Greek seasoning salt combine:
2 tsp. garlic salt
2 tsp. lemon pepper
2 tsp. oregano
2 tsp. dried mint
4 boneless, skinless chicken breast halves, cut into bitesized pieces
1/4 cup flour
8 tsp. Greek seasoning salt, divided
1 tsp. olive oil
1 large onion, sliced lengthwise
1 green pepper, cored, seeded, and sliced lengthwise into strips
3 Roma tomatoes cut into eighths
3 Tbsp. Kalamata olives, chopped
3 Tbsp. feta cheese, crumbled
Dredge chicken in flour mixed with 4 teaspoons of Greek seasoning. Heat oil in a large skillet over medium heat and add chicken, sautéing for 3 to 4 minutes until cooked through. Remove chicken from pan and set aside.
Add onion to skillet and sauté until tender, about 2 minutes. Add bell pepper and cook another 2 minutes. Return chicken to skillet and cook 1 to 2 minutes, sprinkling with remaining Greek seasoning. Mix in tomatoes. Remove from heat, transfer to serving dish, and sprinkle with olives and feta cheese.
Serves 8. Approximate per serving: 210 calories; 9.5 grams of fat
RICE WITH ORZO AND MINT
Orzo is a tiny, rice-shaped pasta that works well with the nutty flavor of the brown rice in this recipe. Enjoy a half cup of this flavorful side dish (cooked), and you’ll need only two more servings of whole grain foods to meet the America Cancer Society’s healthy eating guidelines.
Refined grains, such as white rice, lose much of their vitamins, minerals, and all of their fiber in processing.
1/2 cup orzo
1 tsp. olive oil
3 cup fat-free chicken broth
1-1/3 cups uncooked brown rice
1/2 tsp. garlic salt
3 Tbsp. fresh mint
In a medium saucepan on medium-high heat, brown orzo in olive oil, stirring constantly. Pour in chicken broth and bring to boil.
Add rice and garlic salt and return to boil. Reduce heat and simmer 45 minutes.
Remove from heat and stir in fresh mint.
Nutritional Information: Serves 8. Approximate per serving: 149 calories; 2 grams of fat.