Recipes for Fighting Cancer

Black Bean Tostadas
Ingredients:
Eight whole-wheat tortillas (8-inches)
One can of (15.5 ounces) black beans, drained and rinsed
One can of (14.5 ounces) diced tomatoes with mild green chilies
One can of (11.5 ounces) corn, drained
1 tablespoon tomato paste
Four ounces grated reduced-fat Monterey Jack cheese
2 cups shredded green or white cabbage
1 cup low-fat plain yogurt
Two scallions, thinly sliced
One small red bell pepper, seeded and chopped

Directions:
Preheat the oven to 400-degrees. Place the tortillas directly on the rack in the center of the oven and toast until crisp and lightly browned, about five minutes. Turn once. If the tortillas start to puff up, pierce them with a fork before turning. Remove the tortillas from the oven and set aside.

Meanwhile, combine the beans, tomatoes (with juice), corn and tomato paste in a medium saucepan over medium heat. Simmer, stirring occasionally for ten minutes. Stir in the cheese.

Recipe makes six servings.

Nutrition Facts per Serving:
Calories: 210
Total Fat: 6g
Saturated Fat: 2g
Cholesterol: 11mg
Protein: 12g
Total Carbohydrate: 35g
Dietary Fiber: 6g
Sodium: 703mg

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 sautéed broccoli.

Ingredients:
1 tablespoon olive oil
One small onion, finely chopped
One can of (15 ounces) crushed tomatoes
1/4 cup imported ripe olives, pitted and chopped
1/2 cup fat-free, reduced sodium chicken broth or water
Three 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)

Directions:
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 six servings.

Nutrition Facts per Serving:
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.

Ingredients:
1 cup uncooked brown basmati rice
One small heat of cauliflower, cut into bite-size florets (4 cups)
2 teaspoons olive oil
One onion, finely chopped
One carrot, finely chopped
Two cloves of garlic, minced
2 teaspoons minced fresh ginger
1-1/2 teaspoon curry powder
1/2 teaspoon salt
1/8 teaspoon ground cloves
One can of (15.5 ounces) chickpeas, drained
One can of (14.5 ounces) diced tomatoes
1 cup fresh or frozen green peas
1/2 cup low-fat plain yogurt

Directions:
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 sauté 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

Confetti Salad
*A colorful, crispy dish packed with powerful cancer fighters, including folic acid.

Ingredients:
2 cups red cabbage, shredded
19-ounce can white (cannellini) beans, drained and rinsed
11-ounce can mandarin oranges, drained
1/3 cup walnuts, toasted
Two large scallions, sliced, with green tops
3 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 tablespoons orange juice
Salt and pepper to taste

Directions:
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