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CHICKEN SOUP WITH RICE
Created by Staff
This soup is made with store-bought broth and rotisserie chicken, which shortens the preparation time considerably. (If you usually make your soup from scratch, you may be surprised at how appealing this shortcut can be when you are rushed.)
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Mango, Cucomber and Red Pepper Salad
Created by Staff

Per serving: 120 calories, 5 g total fat ( 0.5 g saturated fat), 17 g carbohydrate,
4 g protein, 3 g dietary fiber, 300 mg sodium.

Another great recipe from the American Institute of Cancer Research (www.aicr.org).

Three Bean Salad with Creamy Mustard
Created by Staff

Lighten up a traditional favorite - Three bean salad - to keep it full of fiber, light on fat and low in sugar. With three different kinds of beans, you'll get a healthy dose of cancer-fighting phytochemicals, including saponins that slow the growth of tumors in lab studies. The vitamin C packed bell peppers add color and crunch, too. Enjoy this quick and easy classic favorite that can be made up to eight hours ahead of serving.

Makes 4 servings.
Per serving:230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate,
11 g protein, 11 g dietary fiber, 390 mg sodium

This recipe is from the American Institute for Cancer Research (www.aicr.com)

Chili with Walnuts
Created by Staff
Nothing can thaw you out quite like a steaming cup of chili. This unique take sticks with the original concept minus the red meat and high fat content. Substituting lean ground turkey can help you limit your intake of red and processed meat, an important step in preventing colon cancer. The omega-3 fatty acids found in walnuts featured here have been shown to reduce cholesterol, triglycerides and blood pressure and may also slow tumor growth. Make as is for a mild chili, or add a dash of hot sauce to turn up the heat.

Makes 6 servings.
Per serving: 310 calories, 14 g total fat (<2.5 g saturated fat), 26 g carbohydrate,
23 g protein, 9 g dietary fiber, 310 mg sodium.

Source from the American Institute for Cancer Research   www.aicr.org

Pacific Halibut with Olives and Tomatoes
Created by Staff

Pacific Halibut with Olives and Tomatoes

Add some Mediterranean flavor – and a health boost - to your table with this week's Health-e-Recipe. Tomatoes are rich in vitamin C and lycopene that act together as antioxidants to help lower risk for some cancers. The halibut packs protein and omega-3 fats that can help foster a healthy heart and promote health in other ways.

Makes 4 servings.
Per serving: 270 calories, 12 g total fat (trace saturated fat), 14 g carbohydrate, 26 g protein, 3 g dietary fiber, 470 mg sodium.

Source from the American Institute for Cancer Research   www.aicr.org

Tandoori Spinach
Created by Staff
This twist on a classic Indian dish is the perfect chance to try amazing flavor combinations without the hours of marinating. Yogurt, curry powder and garlic form the perfect marinade without the fat of cream and butter-based marinades. Plus the centerpiece, spinach, is a great source of vitamin A, K, folate and tons of cancer-fighting phytochemicals. Explore more about cancer prevention, spinach and other dark, leafy greens.

Makes 4 servings.

Per serving: 93 calories, 4 g total fat (1 g saturated fat), 2 g carbohydrates,
8 g protein, 3 g dietary fiber, 435 mg sodium.

Source from the American Institute for Cancer Research   www.aicr.org

Source from the American Institute for Cancer Research   www.aicr.org

Refreshing Fruit Salad
Created by Staff
Last weekend was the unofficial end of summer. Bid the season farewell with a summer favorite in the form of fruit salad, made with a bounty of cool and healthy melons. Cantaloupe and honeydew are excellent sources of vitamin C while watermelon provides ample amounts of vitamins A, C, and the beneficial phytochemical, lycopene.

Makes 6 servings.

Per serving: 69 calories, 2 g. total fat (1 g. saturated fat),
13 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 82 mg. sodium.

Source from the American Institute for Cancer Research   www.aicr.org

Source from the American Institute for Cancer Research   www.aicr.org

Mango, Cucumber and Red Pepper Salad
Created by Staff
Fresh, tropical salsas can be flavorful reminders that summer is almost here. This deconstructed recipe features all the glory of a salsa in a healthy side-salad that’s perfect for your New American Plate. The tropical mango is a good source of Vitamins A and C and adds zing to the red lettuce and cucumber. Toss with the lime and orange juice blend and this low-calorie dish is ready to enjoy anytime.

Makes 4 servings (4 cups)

Per serving: 120 calories, 5 g total fat ( 0.5 g saturated fat), 17 g carbohydrate,
4 g protein, 3 g dietary fiber, 300 mg sodium.

Source from the American Institute for Cancer Research   www.aicr.org

Source from the American Institute for Cancer Research   www.aicr.org

Flounder with Peppers and Toasted Pine Nuts
Created by Staff
Enjoy the waning summer sun with a light fish that’s both tasty and easy to make. Beautiful red pepper, crunchy pine nuts and Italian breadcrumbs complement high-protein flounder, adding soft flavor and texture to this simple fish. A good source of vitamins B6 and B12, phosphorous and selenium, this is a great recipe for cancer prevention and overall good health. The Monterey Bay Aquarium recommends U.S. Pacific, wild-caught Flounder.

Makes 4 servings.

Per serving: 190 calories, 9 g total fat ( 2 g saturated fat), 6 g carbohydrate,
22 g protein, 1 g dietary fiber, 380 mg sodium.

Source from the American Institute for Cancer Research   www.aicr.org

Source from the American Institute for Cancer Research   www.aicr.org

Confetti Macaroni and Bean Salad
Created by Staff
Macaroni salad is the perfect addition to any summer soiree, but many recipes call for heavy mayonnaise and lack vegetable variety. This low-fat, colorful version features healthy whole-wheat pasta and fiber-rich beans; both contain saponins, phytochemicals shown to slow cancer cell growth in the lab. You can add the veggies featured here or visit your local farmer’s market and pick up additional seasonal items to experiment with.

Makes 8 servings.

Per serving: 150 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate,
6 g protein, 4 g dietary fiber, 260 mg sodium.

Source from the American Institute for Cancer Research   www.aicr.org

Source from the American Institute for Cancer Research   www.aicr.org

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