|
 Both the National Cancer Institute and the American Institute for Cancer Research (AICR) recommend that a diet which promotes better health includes 5 or more servings of fruits and vegetables every day. As an additional benefit, these foods are usually low in calories and can promote weight loss when needed!
Fruits and vegetables contain phytochemicals (plant compounds which have beneficial effects on health). When planning your family meals, include as many colorful foods as you can. Let your imagination run wild!
These recipes are taken from the AICR cookbook Ц The New American Plate Each recipe serves 4.
|
| |
| Green Beans with Tomatoes and Herbs |
|
1 teaspoon olive oil
1 small onion, minced
1 large ripe tomato, diced OR ½ can diced tomatoes (about 7 oz.), drained
2 garlic cloves, finely minced
1 teaspoon minced fresh basil or ½ teaspoon dried basil
1 teaspoon minced fresh oregano or ½ teaspoon dried oregano
¾ pound fresh green beans, trimmed, or 1 package (10 oz.) frozen green beans (thawed)
Salt & freshly ground black pepper
|
| In a medium nonstick skillet, heat the olive oil over medium heat. Add the onion and sauté for 5 minutes, until onion is translucent and tender. Add the tomato, garlic, basil and oregano and cook for 2 minutes. Add the green beans, cover and cook for 6 minutes, until beans are crisp but tender. Season to taste with salt and pepper. |
| |
| Zucchini and Portobello Stir-Fry with Chicken |
|
2 tablespoons extra-virgin olive oil
1 pound skinless, boneless chicken breast or thigh (cut into ¾ inch pieces)
2 large red bell peppers, seeded and cut into 1-inch pieces
2 large zucchini, halved lengthwise and sliced diagonally into ½-inch pieces
4 garlic cloves, finely minced
4 large Portobello mushrooms (about 1 pound), cleaned, stems removed and cut into
1-inch pieces
2 teaspoons dried basil
2 teaspoons dried oregano
½ teaspoon dried red pepper flakes, or to taste
1 cup fat-free, reduced sodium chicken broth
¼ cup freshly grated Parmesan cheese
Salt & freshly ground black pepper
2 cups hot cooked brown rice
|
| |
|
Place a large skillet or medium stockpot over high heat. Add the olive oil and heat it until very hot. Add the chicken and stir-fry for about 5 minutes, until it loses its pink color. With a slotted spoon, remove the chicken from the skillet and set it aside. Add the bell pepper, zucchini, and garlic to the skillet. Stir-fry for about 2 minutes until the vegetables are crisp but tender. Add the mushrooms and stir-fry for about 2 minutes, until the liquid released from the mushrooms evaporates.
Return the chicken to the skillet and add the basil, oregano, red pepper flakes and chicken broth. Cook for about 4 minutes, stirring until the chicken is completely cooked through. Remove the pan from the heat. Add the cheese, season to taste with salt and pepper, and toss ingredients together. Serve immediately over the brown rice.
|
| |
|
