- 12.5 oz 93% lean ground beef, should yield 5 oz cooked (2 Leans)
- 1/2 tsp garlic powder (1 Condiment)
- 2 1/2 cups cabbage, shredded (5 Greens)
- 1/2 cup green peppers, chopped (1 Green)
- 2 tbsp lite soy sauce (3 Condiments)
- 1/2 tsp ground ginger (1 Condiment)
- 1/2 packet Stevia (1/2 Condiment)
- seasonings, to taste
In a very large skillet or wok, brown the ground beef with the garlic powder and seasonings. Add the cabbage and stir-fry until the cabbage is tender-crisp. Add the remaining ingredients and heat thoroughly. Adjust the seasoning to your taste.
- 1 lb cooked shrimp, deveined and tail removed
- 2 ripe avocados
- 4 cups lettuce/spinach
- 3 Tbsp fresh Lime Juice
- 2 Tbsp Extra Virgin Olive Oil
- 1⁄2 cup fresh cilantro, chopped
- 1/8 tsp fresh cracked Pepper, to taste
Yields: 6 servings | Serving Size: 1 cup | Calories: 57 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 598 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 1 g | Protein: 1 g | SmartPoints: 2 |
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon crushed red pepper flakes
- 1 medium head cauliflower, trimmed and florets separated
- 1/2 teaspoon black pepper
- 2 tablespoons (gluten-free) Lite Soy Sauce, Tamari, or coconut aminos
Add cauliflower to a food processor and pulse until the consistency of rice. A grater can be used in place of a food processor. Note: If using a grater, do not separate cauliflower before grating. Set aside.
In a large skillet, heat oil over medium-low heat. Sauté vegetables until tender, about 10 minutes. Add red pepper flakes and garlic and sauté one additional minute.
Add “rice” cauliflower to the skillet, cover and cook until tender, approximately 5 minutes. Add black pepper and soy sauce, toss to combine with cauliflower. Remove from heat and serve immediately.
Recipe Developed by Dana Jacobi
Take a break from the summer heat with this refreshing and healthy drink. Green tea is rich in phytochemicals like the well-studied compound EGCG. Cell and animal studies show these tea polyphenols may protect our DNA from damage, intervene directly in cancer cell growth, and increase self-destruction of abnormal cells. Adding fragrant mint and fresh lime turns your everyday tea into a revitalizing cooler. Makes 4 servings (about 12 ounces each). Per Serving: 43 calories, 0 g total fat (0 g saturated fat), 11 g carbohydrate, 0 g protein, 0 g dietary fiber, 3 mg sodium.
- 8 (6-inch) mint sprigs
- 4 green tea bags
- 1 1/3 cups apple cider, refrigerated
- 4 Tbsp. fresh lime juice
- 4 mint sprigs, for garnish
- 4 lime wedges, for garnish
In heatproof pitcher or container, combine mint and tea bags. In medium saucepan, heat 4 cups water until bubbles start to form around edge of pot. If possible, use instant-read thermometer to tell when water is 180 degrees F.
Pour hot water over mint and tea in pitcher. Steep for 6 minutes. Discard tea bags, leaving mint in pitcher. Cool tea to room temperature. Cover and refrigerate tea with mint for 4 to 24 hours. Just before serving, add cider and lime juice to chilled tea. Pour tea into 4 tall, narrow glasses. Garnish each glass with mint spring and lime wedge.
Recipe Developed by Dana Jacobi
A sweet and savory salad can make for some of the best summer fare. This twist on fruit salad features all the colorful favorites in the traditional dish with the addition of an ambrosia dressing. Melon, grapes, blueberries and pineapple all contain fiber, vitamins, minerals and a variety of cancer-fighting phytochemicals. Top it all off with orange, coconut and creamy cottage cheese for a bold and zesty flavor without a lot of added sugar. Makes 6 servings. Per Serving: 83 calories, 1 g total fat (<1 g saturated fat), 16 g carbohydrate, 3 g protein, 2 g dietary fiber, 277 mg sodium. Ingredients: Dressing
- 1 medium organic navel orange
- 1/2 cup small-curd cottage cheese
- 2 tsp. balsamic vinegar, preferably white
- 1/2 tsp. salt
- 2-3 drops hot pepper sauce Salad
- 1 cup blueberries
- 1 cup honeydew melon cut into 1-inch pieces
- 1/2 cup red grapes halved lengthwise
- 1/2 cup fresh pineapple cut into 1/2-inch pieces
- 1 medium peach or nectarine cut into 3/4-inch slices then cut each slice in thirds
- 6 Boston lettuce leaves, for garnish
- 1 Tbsp. reduced-fat or regular unsweetened shredded coconut, for garnish
Using swivel-blade peeler, remove two 1-inch x 2-inch strips of zest from orange. Chop zest and set aside. Slice off top and bottom of orange. Stand orange on one end and cut away peel and white pith. Cut orange in half vertically and put one half aside. Holding other half of orange over bowl of mini food processor, slip knife between flesh and membrane on each side of segments to release flesh. Squeeze remaining membrane juice into bowl. Pulse processor 3 or 4 times to coarsely chop orange. Add cottage cheese, vinegar, salt, and whirl until dressing is almost smooth puree. Add chopped zest, 2 or 3 drops hot sauce and whirl to combine. In mixing bowl, add blueberries, melon, grapes, pineapple, and peach or nectarine. Mix fruit with 1/2 cup dressing. (Refrigerate leftover dressing up to 24 hours as dip for celery and carrot sticks or apple slices.) Line platter with lettuce and spoon fruit salad on top. Cut remaining orange half crosswise and arrange slices around fruit salad. Sprinkle coconut on fruit salad.
By Michael Kastre and Dori Mitchell, MS, RDN
Our Vegetable Lamb Kabobs are brimming with colorful peppers, tomatoes, squash, onion and a smart-size 3-ounce portion of lean lamb chunks. These kabobs align with AICR’s recommendations to eat a variety of vegetables and limit red meat. An easy-to-make, versatile marinade of olive oil, lemon juice, herbs and garlic infuses the kabobs with zing and cancer-fighting phytochemicals. Fire up the grill to enjoy the appetizing whiffs of these mouthwatering, charbroiled beauties. Makes 4 servings. Per Serving: 280 calories, 17 g total fat (6 g saturated fat), 9 g carbohydrate, 23 g protein, 3 g dietary fiber, 105 mg sodium. Ingredients:
- 1/3 cup finely chopped fresh parsley
- 2 large cloves garlic, minced
- 1 Tbsp. minced fresh marjoram or 1 tsp. dried marjoram
- 1 Tbsp. minced fresh thyme or 1 tsp. dried thyme
- 1/2 cup extra virgin olive oil
- 1/4 cup fresh lemon juice (about 2-3 medium lemons)
- 1/2 tsp. salt
- 1/4 tsp. ground black pepper
- 1 lb. leg of lamb, fat trimmed and cut in 1 inch chunks
- 1 medium red onion cut into quarters, separated into 8 (2-3-layer) chunks
- 1 large green bell pepper cut into 8 pieces
- 1 medium yellow squash cut into 12 slices
- 8 cherry tomatoes or 1 large tomato cut into 8 wedges
- 4 wooden or metal skewers
- Cooking spray
If using wooden skewers, soak these in water for 10-30 minutes. In mixing bowl, combine parsley, garlic, marjoram, thyme, oil, lemon juice, salt and pepper. Remove 1/4 cup marinade, put in small bowl, cover and refrigerate for brushing kabobs while cooking later. To mixing bowl, add lamb and combine with remaining marinade. Cover bowl and refrigerate lamb a minimum of 30 minutes or overnight. On each skewer, arrange 2 chunks onion, 2 pieces bell pepper, 3 pieces squash, 2 tomatoes and 4 pieces lamb in desired pattern. For pretty pattern skewer in this order: squash, pepper, lamb, onion, tomato, lamb, squash, lamb, tomato, onion, lamb, pepper, squash. Discard used lamb marinade. Brush kabobs liberally with reserved marinade. If grilling, prepare grill and preheat on medium high. If cooking in oven, set top rack to second rung (at least six inches from broiler) and turn on broiler. Prepare broiler pan with cooking spray. Cook kabobs uncovered 6-8 minutes on each side. Before turning, brush kabobs with reserved marinade. Use meat thermometer to test for desired doneness: medium-rare is 145 degrees F, medium is 160 degrees F and well done is 170 degrees F. Serve kabobs with Radish and Cucumber Raita or plain Greek yogurt mixed with fresh herbs such as mint or dill.
This super simple salad features cool English cucumbers, fresh fennel and tangy Greek yogurt. Both cucumbers and fennel contain fiber and water which, by making you feel fuller faster, can help you get to and keep a healthy weight. Greek-style yogurt with a splash of apple cider vinegar makes a light creamy dressing with the perfect tinge of tartness. Makes 4 servings Yield: about 3 cups. Per Serving: 44 calories, 0 g total fat (0 g saturated fat), 7 g carbohydrate, 5 g protein, 1 g dietary fiber, 109 mg sodium. Ingredients:
- 1 container (5-6 oz.) plain low-fat Greek yogurt
- 2 tsp. apple cider vinegar
- 1/8 tsp. salt or to taste
- Freshly ground black pepper to taste
- 2 cups thinly sliced English cucumber*
- 1 small or 1/2 large fennel bulb, cut into quarters, cored, thinly sliced crosswise (about 1 cup)
- 3 Tbsp. coarsely chopped fennel fronds, divided
Directions: In medium bowl, whisk together yogurt, vinegar, salt and pepper. Add cucumber, fennel and 2 tablespoons fronds and toss to coat. Transfer to serving dish and garnish with remaining fennel fronds. Serve immediately or refrigerate until serving. * If using large English cucumbers, cut in half lengthwise before slicing.
- 4 slices firm whole-wheat bread
- 4 large eggs
- Salt and freshly ground black pepper
- 1 large plum tomato
- 4 Tbsp. shredded cheddar cheese
- 1 tsp. chopped fresh chives
- Preheat oven to 400 degrees F.
- Coat 4 cups in muffin tin with 3-inch cavities with cooking spray, and set aside.
- Cut crusts off bread, making each slice square.
- Using rolling pin, flatten bread slightly. Press bread into muffin tin cavities with points sticking up.
- Break egg into small bowl, then slip into one bread “cup.” Repeat with remaining eggs.
- Season with salt and pepper.
- Cut four thin slices from center of tomato, reserving rest for another use.
- Cover each egg with tomato slice and sprinkle with 1 tablespoon cheese.
- Set muffin tin in oven and fill empty cavities in tin halfway with water.
- Bake 15-20 minutes, or until eggs are set to your taste and bread tips are browned.
- Run thin knife around outside of each baked egg nest, then lift it with tongs, garnish with chives and serve on plate or in small bowl.
Makes 4 servings. Per Serving: 177 calories, 8.5 g total fat (3 g saturated fat), 14 g carbohydrate, 11 g protein, 2 g dietary fiber, 263 mg sodium.
- 2 cups blueberries
- 2 cups sliced strawberries
- 1 Tbsp. honey, softened by placing the jar in a pan of water over low heat
- 2 cups low-fat plain yogurt
- 1/2 cup low-fat granola
- 4 Tbsp. chopped walnuts (pecans or almonds can be substituted)
- Place berries in mixing bowl.
- Drizzle with softened honey and toss gently to coat.
- Spoon 1/4 cup yogurt into four parfait glasses (tall, narrow wine glasses will do) and top with layer of berry mixture. Repeat layers with remaining yogurt and berry mix.
- Top with granola and nuts. Serve.
Makes 4 servings. Per serving: 257 calories, 8 g total fat (2 g saturated fat), 41 g carbohydrate, 10 g protein, 5 g dietary fiber, 118 mg sodium.
- Canola oil cooking spray
- 3 large Granny Smith apples or any variety baking apple
- 3 Tbsp. whole-wheat flour
- 3 Tbsp. brown sugar
- 3/4-1 tsp. ground cinnamon
- 1/4-1/2 tsp. ground nutmeg
- 1/3 cup coarsely chopped walnuts
- 1/4 cup raisins
- 1/3 cup apple cider
- Preheat oven to 350 degrees F.
- Spray oven-proof glass pie dish.
- Cut apples in half from top to bottom, core and peel. Lay halves flat and cut into medium slices. Place apple slices in large bowl.
- In medium bowl, mix together flour, sugar, cinnamon and nutmeg. S
- prinkle mixture on apples and gently stir until apples are evenly coated with spices.
- Gently fold in walnuts and raisins.
- Spoon apple mixture into prepared pie dish.
- Drizzle cider evenly over top.
- Bake 50-55 minutes or until apples are tender.
- Remove from oven and cool 5 minutes. Using spatula, carefully turn over apple mixture to get caramelized sauce from bottom of dish.
- Serve hot or let cool to room temperature, refrigerate and serve cold later.
Makes 6 servings. Per serving: 151 calories, 3.5 g total fat (<1 g saturated fat), 31 g carbohydrate, 2 g protein, 4 g dietary fiber, 5 mg sodium.