Nutrition/Recipes

Ingredients

• 1 lb cooked shrimp, deveined and tail removed
• 2 ripe avocados
• 4 cups lettuce/spinach

Cilantro Dressing/Marinade:

• 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

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.

Ingredients:

• 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

Directions

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.

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

Directions

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.

Ingredients

• 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

Directions

1. Preheat oven to 400 degrees F.
2. Coat 4 cups in muffin tin with 3-inch cavities with cooking spray, and set aside.
3. Cut crusts off bread, making each slice square.
4. Using rolling pin, flatten bread slightly. Press bread into muffin tin cavities with points sticking up.
5. Break egg into small bowl, then slip into one bread “cup.” Repeat with remaining eggs.
6. Season with salt and pepper.
7. Cut four thin slices from center of tomato, reserving rest for another use.
8. Cover each egg with tomato slice and sprinkle with 1 tablespoon cheese.
9. Set muffin tin in oven and fill empty cavities in tin halfway with water.
10. Bake 15-20 minutes, or until eggs are set to your taste and bread tips are browned.
11. 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.

Ingredients

• 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

Directions

1. Preheat oven to 350 degrees F.
2. Spray oven-proof glass pie dish.
3. 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.
4. In medium bowl, mix together flour, sugar, cinnamon and nutmeg. S
5. prinkle mixture on apples and gently stir until apples are evenly coated with spices.
6. Gently fold in walnuts and raisins.
7. Spoon apple mixture into prepared pie dish.
8. Drizzle cider evenly over top.
9. Bake 50-55 minutes or until apples are tender.
10. Remove from oven and cool 5 minutes. Using spatula, carefully turn over apple mixture to get caramelized sauce from bottom of dish.
11. 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.