Jeanne Besser is a food columnist for the Atlanta Journal-Constitution and a published cookbook author (Working Mom’s Fast & Easy Family Cookbook, (0-517222590) 1998 and 2003; and 5:30 Challenge cookbook, (0-743266382) 2006). Colleen Doyle, M.S., R.D. director of nutrition and physical activity for the American Cancer Society, has more than 20 years of experience in health promotion.

The Great American Eat-Right Cookbook

140 Great-Tasting, Good-for-You Recipes

By Jeanne Besser, Colleen Doyle, Holly Sasnett

American Cancer Society

Copyright © 2007 American Cancer Society
All rights reserved.
ISBN: 978-0-944235-93-5

Contents

Recipe List,
Introduction,
MAIN COURSES,
SOUPS, SALADS, AND SANDWICHES,
SIDES,
BREAKFAST,
SNACKS,
DESSERTS,
How to Stock Your Kitchen to Promote Healthy Eating,
Recipe Makeovers 101: Three Steps to Healthier Meals,
American Cancer Society Guidelines on Nutrition and Physical Activity,
Index,

CHAPTER 1

MAIN COURSES

Great for the family yet good enough for guests, these dishes are flavorful, versatile, and inspiring, and will leave family and friends alike wondering if you’ve spent hours slaving away in the kitchen! Whatever your culinary skills, these recipes come together quickly and will give you a great sense of satisfaction. Pick a pasta, find a new fish, try a taco. Spice up your life by adding some of these dishes to your weekly repertoire of favorites.

BROCCOLI, GARLIC, AND LEMON PENNE

For quicker prep, buy bagged broccoli florets. For more cheese flavor and fewer calories, grate your own Parmesan cheese with a Microplane grater, a small-holed handheld grater. It produces a finer shred, so you get more coverage with less cheese.

SERVES 4 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 30 MINUTES OR LESS

½ pound penne pasta
5 cups broccoli florets or 1 (12-ounce) bag broccoli florets
¼ cup extra-virgin olive oil
10 garlic cloves, thinly sliced
½ cup reduced-sodium chicken broth
Grated zest of 1 lemon
Salt and freshly ground black pepper
¼ cup freshly grated Parmesan cheese

Prepare penne according to package directions for al dente (just firm). Two to three minutes before penne is ready, add broccoli. Finish cooking, drain, and set aside.

Meanwhile, in a large skillet over medium-high heat, add oil. Sauté the garlic for 1 to 2 minutes, or until aromatic and beginning to color.

Add broth and bring to a boil for 3 to 5 minutes, or until reduced by half, stirring frequently. Add pasta, broccoli, and lemon zest and cook until coated with sauce. Season generously with salt and pepper. Transfer to serving bowl and top with cheese. Per Serving

Broccoli is high in folic acid, vitamins C and K, and fiber. It’s also one of the richest vegetable sources of calcium, iron, and magnesium.

GRILLED CHICKEN BREASTS WITH PINEAPPLE SALSA

Grilled chicken breasts get a breath of freshness from this vibrant fruit salsa. When it comes to making salsa, think outside the “vegetable box.” Fruit adds sweetness to counterbalance the savory ingredients.

SERVES 4 / PREP TIME: 30 MINUTES OR LESS / TOTAL TIME: 45 MINUTES OR LESS

2 teaspoons olive oil
2 teaspoons plus 2 tablespoons fresh lime juice, divided
1 pound boneless, skinless chicken breasts, pounded to uniform thickness
Salt and freshly ground black pepper
2 cups chopped fresh ripe pineapple
¼ cup seeded and chopped red bell pepper
2 tablespoons chopped fresh mint
2 tablespoons finely chopped red onion
1 small jalapeño, seeded and finely chopped
1 teaspoon honey

In a shallow plate, combine oil and 2 teaspoons lime juice. Add chicken, turning to coat, and marinate for 15 minutes.

Preheat a lightly oiled grill to medium-high.

Remove chicken from marinade and sprinkle with salt and pepper. Grill chicken for 5 to 8 minutes per side, or until cooked through. Remove from grill and let rest for 5 minutes before slicing.

Meanwhile, in a bowl, combine pineapple, bell pepper, mint, onion, jalapeño, honey, and the remaining 2 tablespoons lime juice.

Slice chicken and top with salsa.

Pineapple salsa can also be served with Homemade Baked Tortilla Chips (page 162) as an appetizer.

WASABI SALMON BURGERS

Fresh ginger, Asian (also known as toasted) sesame oil, and soy sauce give these salmon burgers an Asian twist. Flavorful wasabi mayonnaise seals the deal! They’re so good, you don’t need a bun.

SERVES 4 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 30 MINUTES OR LESS

1 garlic clove
2 teaspoons coarsely chopped fresh ginger
1 pound salmon fillets, skin removed and cut into large pieces
½ cup panko bread crumbs
¼ cup finely chopped red bell pepper
3 scallions, white and light green parts only, thinly sliced, divided
4 teaspoons reduced-sodium soy sauce, divided
1 teaspoon Asian sesame oil
¼ cup good-quality light mayonnaise, such as Hellmann’s
1 teaspoon wasabi paste, or to taste
1 teaspoon finely chopped fresh ginger

In a food processor with the motor running, add garlic and ginger and process until finely chopped. Scrape down sides and add salmon. Pulse until the salmon pieces are about ¼-inch in size, with some smaller and larger pieces. Transfer to a bowl and stir in panko, bell pepper, 2 scallions, 2 teaspoons soy sauce, and sesame oil. Form into four patties.

Lightly coat a large skillet with nonstick cooking spray. Over medium-high heat, cook burgers for 3 to 4 minutes per side, or until cooked through and golden.

Meanwhile, in a bowl, combine mayonnaise, wasabi paste, finely chopped ginger, and the remaining 2 teaspoons soy sauce and scallion.

Top burgers with a dollop of flavored mayonnaise. Per Serving

Panko, also known as Japanese bread crumbs, is coarser than standard bread crumbs. Using it in this recipe lightens the burgers. Panko is available in the Asian foods section of many supermarkets. If panko is not available, you can substitute unseasoned bread crumbs, but the texture of the burgers will be slightly different.

PROVENÇAL FISH

In this dish, the fish actually cooks in a fragrant, rich tomato sauce studded with olives, capers, and herbs. Use a hearty, thick white fish fillet, such as red snapper, halibut, or cod, that can stand up to a bold topping. For added color, mix Kalamata olives with green olives.

The elegant presentation and bountiful flavors of this dish make it a great option for entertaining. Serve alongside rice or pasta to absorb every last drop of sauce.

SERVES 6 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 45 MINUTES OR LESS

1 tablespoon olive oil
1 onion, thinly sliced
3 garlic cloves, thinly sliced
1/8 teaspoon crushed red pepper flakes, optional
1 (28-ounce) can crushed tomatoes
½ cup sliced pimento-stuffed green olives
¼ cup capers, drained
½ teaspoon dried thyme
½ teaspoon dried basil
¼ teaspoon dried rosemary, crumbled
1½ pounds red snapper fillets or other white fish
2 tablespoons chopped fresh Italian parsley, optional

In a large skillet over medium-high heat, add oil. Sauté the onion for 5 to 8 minutes, or until softened. Add garlic and red pepper flakes and sauté for 1 minute. Add tomatoes, olives, capers, thyme, basil, and rosemary and bring to boil. Reduce the heat and simmer for 10 minutes, stirring occasionally. Add fish and top with sauce. Cover and simmer for 8 to 10 minutes. Sprinkle with parsley.

Tomatoes and seafood are a great combo. In addition to providing lycopene, tomatoes are also a source of vitamin C.

OVEN-ROASTED HERBED TURKEY BREAST

There’s no need to wait until Thanksgiving to enjoy turkey. A turkey breast makes a great mid-week dinner. Stuffing fragrant fresh herbs under the skin infuses the meat with subtle flavorings.

Use leftovers for sandwiches, if anything remains …

SERVES 6 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 1 HOUR AND 30 MINUTES OR LESS

2 tablespoons finely chopped fresh Italian parsley
1 tablespoon fresh thyme leaves
1 tablespoon finely chopped fresh rosemary
1 tablespoon finely chopped shallot
2 teaspoons butter (2/3 tablespoon), room temperature
1 (3½- to 4-pound) bone-in half turkey breast with skin, excess fat removed
Kosher or sea salt and freshly ground black pepper

Preheat the oven to 350 degrees. Lightly coat an 8-by-8-inch baking pan with nonstick cooking spray.

In a bowl, combine parsley, thyme, rosemary, shallot, and butter.

Place turkey in the baking pan. With your fingers, loosen turkey skin from the bird, taking care not to tear the skin. Spread the herb mixture between the skin and meat. Sprinkle the skin with salt and pepper.

Bake for 1 hour to 1 hour and 10 minutes, or until instant-read thermometer registers 165 degrees. Let rest for 10 minutes before slicing.

Cooking turkey or chicken with the skin on will keep the dish moist. To reduce calories and fat, remove the skin after cooking.

SOUTHERN SHRIMP AND SAUSAGE

SERVES 6 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 45 MINUTES OR LESS

1 tablespoon olive oil
1 onion, chopped
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
1 celery stalk, sliced
2 fully cooked Andouille or other flavored chicken sausages (half of a 12-ounce package), sliced
¼ teaspoon Creole seasoning or pinch of cayenne pepper, or to taste
1 (14½-ounce) can diced tomatoes with basil, garlic, and oregano
1 pound medium shrimp, peeled and deveined
Salt and freshly ground black pepper

In a large skillet over medium heat, add oil. Sauté the onion, both bell peppers, and celery for 5 to 8 minutes. Add sausages and Creole seasoning and sauté for 2 minutes. Add tomatoes and their juice. Reduce the heat and simmer for 5 to 10 minutes, or until thickened, stirring occasionally. Add shrimp and cook for 3 to 5 minutes, or until cooked through. Season with salt and pepper.

For maximum flavor without maximum fat, use a spicy precooked chicken sausage like Aidells Organic Cajun-Style Andouille Smoked Chicken Sausage. If that brand is not available, substitute another cooked chicken sausage.

TOFU STIR FRI WITH PEANUT SAUCE

if you’ve never tried tofu, this simple, flavor-packed recipe is a good place to start. Have all of your ingredients ready to go before starting to cook — and feel free to add any other vegetables you like, such as snow peas or broccoli.

Serve the finished stir-fry over steaming brown rice.

SERVES 3 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 30 MINUTES OR LESS

1 tablespoon peanut oil, divided
1 (14- to 16-ounce) block extra-firm tofu, drained, patted dry, and cut into 1-inch cubes
1 red bell pepper, seeded and thinly sliced
2 to 3 garlic cloves, minced
½-inch piece fresh ginger, peeled and finely chopped
3/4 cup frozen peas
1 bunch (4 to 6) scallions, sliced
1 tablespoon reduced-sodium soy sauce or fish sauce
1/8 teaspoon crushed red pepper flakes, or to taste
2 tablespoons peanut butter
2 tablespoons chopped fresh cilantro Juice of ½ fresh lime

In a wok or large nonstick skillet over high heat, add half the oil. Add the tofu and cook without stirring for 2 minutes. Flip and cook for 2 minutes to get a light brown sear on a couple of sides of the cubes. Remove tofu from the pan and keep warm.

Add the remaining oil. Sauté bell pepper for 2 to 3 minutes, or until crisp-tender. Add garlic, ginger, peas, and scallions and sauté for 2 to 3 minutes, or until the peas are bright green. Push the vegetables to one side and add soy sauce, red pepper flakes, and peanut butter, stirring to melt the peanut butter into the soy sauce. Add tofu cubes, cilantro, and lime juice and stir to coat the vegetables and tofu with the peanut sauce.

Soy products, such as tofu, are an excellent source of protein and a good alternative to red meat.

SHRIMP AND ASPARAGUS RISOTTO

Risotto, a slow-cooking creamy rice dish made with short-grain, highly glutinous rice, is a mainstay of Northern Italian cooking.

The secret to perfect risotto is the slow and gradual addition of broth. While it is not essential to warm the broth first, it does help maintain a constant cooking temperature.

Use asparagus of medium thickness for more even cooking. If using thicker spears, add them earlier; thinner spears should be added later.

SERVES 6 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 45 MINUTES OR LESS

4 to 5 cups reduced-sodium chicken broth
1 tablespoon olive oil
1½ cups Arborio or Carnaroli rice
1 cup dry white wine
1 bunch asparagus, cut into 1-inch pieces (approximately 2 cups), tough bottoms removed
3/4 pound shrimp, peeled and deveined
¼ cup chopped fresh Italian parsley
2 tablespoons thinly sliced fresh chives
3/4 cup freshly grated Parmesan cheese
Salt and freshly ground black pepper

In a saucepan, bring the chicken broth to a light simmer. Cover and keep warm over very low heat.

In a large saucepan or stockpot over medium heat, add oil. Sauté the rice for 1 minute. Add wine and stir until almost completely absorbed.

Begin slowly adding the broth, ½ cup at a time, stirring frequently. Wait until each addition is almost completely absorbed before adding more, 3 to 5 minutes for each addition. After 20 minutes, add asparagus and shrimp. Stir to combine and to prevent sticking. Continue to add broth, stirring frequently, for 8 to 10 minutes, or until the risotto has a creamy texture but is still slightly firm to the bite. You might not need to use all of the liquid.

Stir parsley, chives, and cheese into the risotto. Season with salt and pepper and serve immediately.

Use a sturdy, heavy-bottomed pan to prevent sticking and overcooking. Look for a pan with high sides, like a stockpot, to prevent moisture from evaporating too quickly.

GRILLED BAJA-STYLE FISH TACOS

SERVES 4 / PREP TIME: 30 MINUTES OR LESS INCLUDING MARINATING TOTAL TIME: 45 MINUTES OR LESS

1 tablespoon olive oil
2 tablespoons fresh lime juice, divided
1 pound swordfish steak or other hearty white fish fillets (such as halibut or cod)
Salt and freshly ground black pepper
½ cup chopped fresh cilantro
¼ cup reduced-fat or regular sour cream
¼ cup good-quality light mayonnaise, such as Hellmann’s
1 jalapeño, seeded and finely chopped
8 (6-inch) corn tortillas
1 cup shredded cabbage or coleslaw mix
1 tomato, chopped, or Fresh Tomato Salsa or Tomatillo Salsa (pages 163 and 164)

In a shallow plate, combine oil and 1 tablespoon lime juice. Add fish, turning to coat, and marinate for 15 minutes.

Preheat a lightly oiled grill to medium-high.

Remove fish from marinade and sprinkle with salt and pepper. Grill fish for 4 to 7 minutes per side, or until cooked through. Remove from grill and let rest for 5 minutes before slicing into 1/3- to ½-inch thick pieces.

Meanwhile, in a bowl, combine cilantro, sour cream, mayonnaise, jalapeño, and the remaining 1 tablespoon lime juice.

Wrap the tortillas in a damp paper towel and warm in the microwave on HIGH for 15 to 30 seconds.

Top each tortilla with cabbage, sour cream mixture, and fish. Sprinkle with tomatoes.

Serve with Black Bean and Corn Salad (page 115).

MICROWAVE THAI RED CURRY SALMON

Microwaving fish in parchment paper is a quick and easy way to get a delicious meal on the table. Try to find fillets that are of similar thickness for even cooking.

This recipe is easily halved for a single serving.

SERVES 2 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 15 MINUTES OR LESS

½ zucchini, halved lengthwise and very thinly sliced
2 (4-ounce) skinless salmon or thick white fish fillets
1 tablespoon fresh lime juice
1 teaspoon red curry paste
1 garlic clove, minced
2 scallions, white and light green parts only, thinly sliced

Tear off two 10-by-14-inch pieces of parchment paper. Fold in half to make a crease. Place a layer of zucchini to one side of crease on each piece of parchment. Top with salmon.

In a bowl, combine lime juice, curry paste, and garlic. Spread mixture on each fillet and sprinkle with scallions.

Fold over parchment and crimp edges to seal, forming a half-moon shape. Place on a plate. Microwave on HIGH for 3 to 4 minutes, or until the fish flakes. Let stand 2 to 3 minutes. To serve, place parchment packs on individual plates.

Thai red curry paste — a blend of chile peppers, garlic, lemongrass, and galanga root — can be found in the Asian foods section of many supermarkets or specialty markets.

GINGER-POACHED SALMON WITH ORANGE AND HONEY

Sweetened with honey and fresh orange juice, with an undertone of gingery spice, this salmon dish is quick enough to whip up on a weeknight, but elegant enough to serve to guests. Pickled ginger, familiar to many as a sushi condiment, is now available at most supermarkets.

SERVES 4 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 30 MINUTES OR LESS

1 orange
1½ cups reduced-sodium chicken broth
2 teaspoons finely chopped fresh ginger
2 teaspoons finely chopped pickled ginger
2 tablespoons honey
4 salmon fillets (approximately 1 pound), preferably skinless
1 tablespoon butter

Grate the zest and squeeze the juice from the orange.

In a large skillet, combine orange zest and juice, chicken broth, both types of ginger, and honey and bring to a boil, stirring to combine. Reduce the heat and simmer for 1 to 2 minutes, stirring frequently. Add salmon, cover, and cook for 4 to 5 minutes per side, or until cooked through. Remove the salmon and keep warm. Increase the heat until the sauce comes to a boil. Whisk in the butter until the sauce thickens to a glaze-like consistency. Pour over the salmon.

Ginger has long been touted as an herbal remedy for stomach distress and other ailments.

MUSSELS WITH FENNEL, LEEK, AND GRAPE TOMATOES

shellfish, but there’s no reason they should be! Economical, low in calories, and adaptable to many recipes, there are many reasons to make mussels part of your recipe repertoire. Although mussels used to require lengthy scrubbing and debearding, they are now cultivated for easier preparation.

Use a large stockpot with a tight-fitting lid. Make sure mussel shells are closed before cooking, and discard any that do not open after cooking.

To complete the meal, add a salad and crusty bread for dunking into the yummy vegetable-flecked broth.

SERVES 6 / PREP TIME: 15 MINUTES OR LESS / TOTAL TIME: 30 MINUTES OR LESS

2 tablespoons olive oil
4 garlic cloves, minced
1 leek, white and light green part only, sliced
1 fennel bulb, cored and chopped
1½ cups halved grape tomatoes
¼ cup chopped fresh Italian parsley
4 pounds mussels, cleaned and debearded if necessary
1 cup white wine

In a large stockpot over medium heat, add oil. Sauté garlic, leek, and fennel for 8 to 10 minutes, or until softened. Add tomatoes and parsley and stir to combine. Add wine and increase heat to high. Add the mussels, cover, and cook for 5 to 8 minutes, or until mussels have opened, shaking the pot once or twice during cooking.

If any mussels do not open, return them to the pan. If they still don’t open after 1 to 2 minutes, discard.

Mussels have nearly three times as much iron as most meats and are a good source of zinc.

* * *

Before cooking, wash mussels to remove any debris and pull off any fibrous “beards.” Discard any mussels with broken shells or if shells are open and don’t close when you tap them.

(Continues…)Excerpted from The Great American Eat-Right Cookbook by Jeanne Besser, Colleen Doyle, Holly Sasnett. Copyright © 2007 American Cancer Society. Excerpted by permission of American Cancer Society.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.