Low Fat Recipes for Fighting Cancer
Low Fat Recipe
Baked Cod Provencal
*You can substitute any other firm-fleshed white fish fillets such as striped bass for the cod. Serve with steamed new potatoes and sauteed broccoli. Just a little olive oil is used, and olive oil contains the "good" fats.
1 tablespoon olive oil
1 small onion, finely chopped
1 can of (15 ounces) crushed tomatoes
1/4 cup imported ripe olives, pitted and chopped
1/2 cup fat-free, reduced sodium chicken broth
3 cloves garlic, minced
1/2 teaspoon fennel seeds, crushed
1/2 teaspoon salt
1/8 teaspoon ground red pepper
1/2 cup shredded fresh basil leaves 1-1/2 pound cold fillets (1-inch thick)
Heat one teaspoon of the oil in a medium nonstick saucepan. Saute the onion over low heat for five minutes. Add the tomatoes, olives, broth, garlic, fennel, salt and pepper. Bring to a boil over medium-high heat. Lower the heat, partially cover, and simmer for 20 minutes. Stir in half of the basil
Preheat the oven to 450-degrees. Place the fillets, in a single layer, in a 13-by-9-inch baking dish in a single layer; brush with remaining oil. Bake for six minutes. Spoon the sauce evenly over the fillets; continue to bake until the fish is opaque in the center and flakes easily when pierced with a fork, about six minutes. Garnish with the remaining basil before serving.
Recipe makes 6 servings
Calories: 152; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 49mg; Protein: 22g; Total Carbohydrate: 6g; Dietary Fiber: 1g; Sodium: 475mg
Cauliflower and Chickpea Curry
*Balance this mildly spicy dish with a cool cucumber salad on the side.
1 cup uncooked brown basmati rice
1 small heat of cauliflower, cut into bite-size florets (4 cups)
2 teaspoons olive oil
1 onion, finely chopped
1 carrot, finely chopped
2 cloves of garlic, minced
2 teaspoons minced fresh ginger
1-1/2 teaspoon curry powder
1/2 teaspoon salt
1/8 teaspoon ground cloves
1 can of (15.5 ounces) chickpeas, drained
1 can of (14.5 ounces) diced tomatoes
1 cup fresh or frozen green peas
1/2 cup low-fat plain yogurt
Cook the rice per package directions. Cook the cauliflower in boiling water for five minutes. Drain. When the rice is just about cooked, heat the oil in a very large nonstick skillet over medium heat. Add the onion, and saute for three minutes. Add the carrot and saute for five minutes. Add the garlic, ginger, curry powder, salt and cloves and saute for one minute. Add the chickpeas, tomatoes, (with juice), peas and cauliflower. Simmer for five minutes or until heated through. Remove the skillet from the heat, stir in the yogurt and serve at once over the hot rice. Recipe makes six servings.
Nutrition facts per serving:
Calories: 242; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 1mg; Protein: 8g; Total Carbohydrate: 45g; Dietary Fiber: 6g; Sodium: 764mg
*A colorful, crispy dish packed with powerful cancer fighters, including folic acid.
2 cups red cabbage, shredded
19-ounce can white (cannellini) beans, drained and rinsed
11-ounce can mandarin orange, drained
1/3 cup walnuts, toasted
2 large scallions, sliced, with green tops
3 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 tablespoons orange juice
Salt and black pepper to taste
Put first five ingredients in a bowl. Whisk together oil, vinegar, juice. Toss all. Serve. Recipe makes six servings.
Nutrition information per serving:
Calories: 196; Protein: 6g; Carbohydrates: 19g; Total Fat: 11g; Saturated Fat: 1g; Fiber: 5g; Sodium: 118mg
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