This dish mixes sweet and savory along with the right balance of textures for a delicious mid-week meal. Add some braised greens, broccoli or Brussels sprouts to round out the dish.
New American Plate Challenge
Spice up your night with this fun and easy fajita bowl. Ground turkey is a great alternative to traditional ground beef used with many Mexican-style dishes. Or leave out the ground turkey and make this a meatless meal!
Whip up a breakfast meal that will really impress with these light and flavorful crepes. What’s the secret behind these thin pancakes? They use flour made from chickpeas called besan (or garbanzo bean or gram flour in the gluten-free aisle). Besan is made from beans so it’s still packed with fiber and protein, like whole grains. Fill with a savory combination of spinach, mushroom and pesto for the perfect breakfast.
Spinach is a leafy green high in vitamins A and C, iron and folate. And it will give your diet a boost with fiber and a variety of cancer-protective phytochemicals like carotenoids. It’s also one of the most versatile greens and works well with all sorts of salad combinations. Try it with the heat of roasted poblano peppers and sweet-tart lime and honey dressing in this recipe.
Try making your own hummus. Made from five simple ingredients, its name in Arabic literally translates to “chickpeas.” These cream-colored beans are full of protein and rich in fiber. Tahini is ground sesame seed paste that adds creaminess and a distinctive nutty flavor. Hummus can be served with pita bread or used as a dip for raw veggies like carrots, celery and bell pepper slices.
Chicken soup may be a winter staple, but zesty lime and fresh avocado can easily dress this dish up for a rainy day. This recipe features a medley of colorful veggies, Italian herbs and juicy citrus. Limes are an excellent source of vitamin C. They’re also packed with phytochemicals like limonoids and flavonoids, making them an excellent part of any cancer-protective meal.
Tofu is low in calories and packed with protein and other important nutrients. Soyfoods also contain phytochemicals called isoflavones. This vegan dish features sautéed tofu and spinach mixed with a medley of Indian spices. If you’re wary of soy, the latest research indicates that moderate soy consumption shows no risk for cancer and may even offer a protective effect.
Pork tenderloin marinated with lime juice is a lighter way to enjoy pork. Limes have limonoids, which researchers are finding may have promising anti-cancer potential. As a red meat, AICR recommends limiting to 18 ounces per week for cancer prevention, but that doesn’t mean you can’t enjoy small portions occasionally. Steam some fresh veggies and pair with quinoa or brown rice to have a meal that mirrors AICR’s New American Plate.
Sweet roasted vegetables and tangy marinated chicken make the perfect combination in this year-around, one-dish dinner. Fennel, summer squash, carrots and potatoes are rich in fiber and a variety of healthful phytochemicals. The stone ground mustard sauce locks bold flavor into the chicken. Make for the whole family or store leftovers for those dog days when making dinner is the last thing you want to do.
Butternut squash is a meaty, flavorful starchy vegetable and this simple sauté is one of many ways it can be enjoyed. Roasted and then sautéed with shiitake mushrooms, this unexpected combination is flavorful and full of cancer-fighting carotenoids. Fresh sage brings out the sweetness in the squash.