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from the American Institute for Cancer Research
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All-Purpose Homemade Tomato Sauce*
Whole Wheat Macaroni with Vegetables & Gruyère Cheese
Sweet Potatoes with Cranberries & Pecans Artichoke Salad with Baby Greens
Lentil Soup with Brown Rice & Mushrooms*
Skillet Apple-Cranberry Granola Crisp
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Now that you
are prepared to make your own healthy meals, here are some nutritious recipes to get you
off to a tasty start. The dishes that can be frozen in individual serving sizes
for later use are marked with a star (*). Additional healthful recipes can be found by visiting the AICR web site www.aicr.org. You can order free single copies of other AICR recipe brochures, listed at the end of this booklet. Or browse through healthful cookbooks at your local bookstore or library. Cooking Solo has been reviewed by a panel of physicians and registered dietitians. It can be downloaded from the AICR web site, www.aicr.org/publications/brochures/sa.lasso Or call toll-free 1-800-843-8114, ext 457, 9 a.m.-5 p.m., Eastern Time, Monday through Friday, to order a single free copy.
1 Tbsp. olive oil Preparation Time: 30 minutes. In large pot or Dutch oven,
heat oil over medium-low heat. Add onion and sauté, stirring constantly, for 1 minute.
Add water and continue sautéing until onion is translucent. Add garlic, stirring, and
sauté another minute. Add tomatoes, tomato paste, herbs, salt and pepper. Stir, cover and
reduce heat to low. Simmer for 15-20 minutes. Turn off heat and let sit for 10 minutes.
Taste and re-season, if necessary. Makes 6 Servings. Chili ~ Add chili powder, cilantro and canned, rinsed and drained kidney beans and garnish with chopped raw onion and shredded reduced- fat cheddar cheese. Casseroles ~ Add chopped leftover meat, poultry or fish (3 oz. per serving) plus a layer of pasta or brown rice, sprinkle with grated Parmesan cheese and bake for 20 minutes. Pasta or Rice ~ Add cubed tofu, poultry, meat or fish and toss with chopped vegetables to serve over whole wheat pasta or brown rice. Sauce: 1-1/2 Tbsp. reduced-sodium soy sauce Stir-Fry: 8 oz. boneless chicken breast, skin removed, cut into
1-inch pieces Preparation time: 35 minutes. In small bowl, whisk together sauce ingredients and set aside. In another small bowl, mix chicken with soy sauce, vinegar and ginger, coating well. Set aside to marinate while chopping vegetables. In nonstick wok or skillet, heat 1/2 Tbsp. oil over medium-high heat. Add carrot and green pepper, stir-frying for 3 minutes. Add snow peas and stir-fry another 2 minutes. Remove vegetables from pan and set aside. Add remaining oil to hot pan. Add chicken. Stir-fry constantly until chicken is cooked through, about 3 minutes. Return vegetables to pan. Add onion and stir-fry for 1 minute. Add pineapple. Stir sauce to mix and pour onto chicken mixture. Stir-fry until sauce thickens, 1-2 minutes. Serve over brown rice. Makes 2 Servings. Sodium Alert! This recipe is not suitable for those on
low salt meal plans.
WHOLE WHEAT
MACARONI WITH VEGETABLES AND GRUYÈRE CHEESE 1 cup whole wheat elbow macaroni *Optional salt is not included in nutrtional analysis Preparation time: 20 minutes. Cook macaroni according to package directions. While macaroni cooks, heat half of
oil over medium heat in nonstick skillet. Sauté onion, zucchini and yellow squash for 5
minutes. Add shredded carrots and sauté for another minute. When macaroni is done, drain
well and immediately add to vegetables. Add basil. Stir in remaining oil and cheese.
Season to taste with salt and pepper. Makes 2 Servings.
LAYERED
ENCHILADA CASSEROLE* 1 cup green (tomatillo) salsa *Optional salt is not included in nutritional analysis Preparation time: 50 minutes. Preheat oven to 350 degrees. In small bowl, whisk together salsa, sour cream and broth. Set aside. In medium bowl, mix together beans, corn, onion and peppers. Season to taste with salt, black pepper and hot sauce. Spread 1/4 cup sauce over bottom of 9-inch baking pan. Layer bottom with 4 corn tortilla halves. Sprinkle 1/3 of bean and corn mixture over tortillas. Drizzle 1/2 cup of sauce mixture evenly over top. Sprinkle with 1/3 cup cheese. Repeat layering process twice, topping bean and corn mixture with remaining sauce and cheese. Bake for 40 minutes, until hot and bubbly. Makes 6 Servings. Sodium Alert! This recipe is not suitable for those
on low salt meal plans.
GRILLED PORTABELLO
"BURGERS" 2 large portabello mushrooms, wiped clean, stems
removed *Not included in nutritional analysis Preparation time: 20 minutes. Marinate mushrooms in dressing for 30 minutes to 2 hours. Prepare grill by spraying lightly with oil. On medium-high heat, grill mushrooms for 7-10 minutes, turning once midway through cooking. Cover with either lid or foil for quick cooking. Place one slice of cheese on top of each mushroom and allow to melt. Remove from grill and stuff peppers and mushrooms into pita halves. Add mustard and lowfat mayonnaise, if desired. Makes 2 Servings. Sodium Alert! This recipe is not suitable for those
on salt-restricted meal plans.
SWEET
POTATOES WITH CRANBERRIES & PECANS 2 tsp. canola oil Preparation time: 35 minutes. Preheat oven to 400 degrees. Place potatoes in medium bowl. In small bowl, whisk together oil, maple syrup, cinnamon and salt. Pour onto potato slices and toss with spoon to coat evenly. Coat small casserole dish
with oil spray and layer with half of potatoes. Top evenly with half pecans and half
cranberries. Cover with remaining potatoes. Sprinkle remaining pecans and cranberries on
top of potatoes. Cover and bake for 30 minutes, or until potatoes are tender. Makes
4 Servings.
2 tsp. extra virgin olive oil, divided Preparation time: 25 minutes. In medium skillet, heat 1 teaspoon of oil over medium-high heat. Add corn. Sauté, stirring constantly, for 2 minutes. Transfer corn to plate. Add remaining oil to pan. Reduce
heat to medium and add asparagus. Season to taste with salt and pepper. Cook, stirring
frequently, for 3 minutes. Remove from heat and set aside to cool. Wash arugula and dry
leaves. Place in serving bowl. Top with sliced radicchio. Sprinkle corn over top and lay
asparagus over corn. Drizzle with dressing. Makes 2 Servings.
1 cup of baby field greens *Remaining artichoke hearts may be refrigerated for up to 5 days or frozen for 1-2 months. Preparation time: 15 minutes. In serving bowl, arrange greens,
tomatoes and artichoke hearts. In separate small bowl, whisk together vinegar, olive oil,
garlic, salt and pepper. Toss into salad and garnish with cheese.
WHITE
BEAN SOUP WITH ROTINI* 1 Tbsp. extra virgin olive oil Preparation time: 30 minutes. In large saucepan set over medium heat, sauté onion in oil for 3 minutes, stirring often. Add kale and sauté another minute. Add beans, chicken broth and oregano. Bring to boil. Add rotini and cook, covered, until noodles are tender (check package instructions for time). Before serving, season with pepper and cayenne to taste. Makes 3 Servings. Sodium Alert! This recipe is not
suitable for those on salt-restricted meal plans.
LENTIL
SOUP WITH BROWN RICE & MUSHROOMS* 1/2 cup chopped onion *Optional salt is not included in nutritional analysis Preparation time: 40 minutes. In soup pot, sauté onion and garlic in oil over medium heat for 3 minutes, stirring often. Add mushrooms and a pinch of salt. Turn heat up to high, cooking mushrooms for about 5 minutes, stirring in paste and lentils. Stir in brown rice, broth and water. Bring to boil. Reduce heat and simmer
for 15 minutes, covered, until rice is tender.Season with balsamic vinegar, optional salt
and pepper. Garnish with parsley and serve. Makes 4 Servings.
1 cup sliced fresh mushrooms or 4 dried
black Chinese Preparation time: 25 minutes. If using dried mushrooms, soak in hot water to cover about 15 minutes. Drain, remove stems and slice. In large saucepan, bring broth to boil. Reduce heat to simmer and add ginger, scallions, cabbage and bamboo shoots. Cook for 3 minutes. Add pepper oil, vinegar, soy sauce, tofu and mushrooms. Simmer 3 minutes more. If thicker consistency is desired, strain soup into another saucepan to separate broth and set solid contents aside. Set broth over medium heat and slowly pour in cornstarch mixture while stirring, until soup thickens. If desired, add egg white while stirring to form long strands, then add reserved ingredients. Serve immediately. Makes 2 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 108 Cal; 3 g Total Fat (<1 g Sat Fat); 11 g Carb; 624 mg Sodium; 11 g Protein; 2 g Dietary Fiber. Exchanges: 2 Veg; 1/2 Medium-Fat Meat; 1/2 Fat.
FRUIT NECTAR* 1 fresh plum, halved, pits removed Preparation time: 5 minutes. In blender, purée all ingredients
except cinnamon and cardamom until completely smooth. Pour into 2 bowls. Sprinkle with
cinnamon and cardamom and serve immediately. Makes 2 Servings.
SKILLET APPLE-CRANBERRY GRANOLA CRISP 1 cup lowfat granola *Optional ingredients not included in nutritional analysis Preparation time: 15 minutes. In large nonstick skillet over low heat, toast granola for 2-3 minutes. In small bowl, combine apple juice and cornstarch. In medium bowl, combine cornstarch mixture with apples, sugar, cinnamon and lemon juice. Wipe skillet clean, add oil and heat
over medium heat. Add apple mixture, spreading evenly over bottom of pan, and cook,
stirring constantly, until browned but not mushy, 4 minutes. Add cranberries and heat
through. Stir in granola. Reduce heat to low. Flatten mixture with wooden spoon, cover
with lid and cook another1 to 2 minutes. Serve topped with spoonful of yogurt, if desired.
Makes 4 Servings.
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