Take a break from expensive restaurants by cooking a healthy meal with foods that fight cancer.

Halibut

Ingredients:

  • Two 5 oz halibut fillets
  • 1 tsp. olive oil
  • 1 tsp. butter
  • 1 tsp. fresh thyme, chopped
  • Juice of ½ lemon

Makes 2 servings (4 oz each, when cooked).

Per Serving: 170 calories, 11 g total fat (4 g saturated fat), 47 g carbohydrate, 9 g dietary fiber, 39 g protein, 115 mg sodium.

Heirloom Tomato Topping

Ingredients

  • 1/2 lb. heirloom tomatoes, chopped (juices saved)(or sub regular tomatoes)
  • 1 tsp. fresh basil, chopped
  • 1 tsp. shallot, minced
  • 1 tsp. chives, chopped
  • 1 tsp. white balsamic vinegar (or sub regular balsamic)
  • 1/2 tsp. olive oil
  • Dash of salt
  • Black pepper, to taste

Instructions

  1. Combine the tomatoes and their juices with the shallots, garlic, vinegar, chives, basil, and olive oil in a medium bowl. Season with salt and pepper and set aside.
  2. Pat dry the halibut fillets with paper towels to remove extra moisture, and season with salt and pepper.
  3. In a medium nonstick skillet, heat 1 tsp of olive oil over medium-high heat.
  4. Add the halibut and cook until browned on the bottom (or skin has turned crispy), about 5 minutes.
  5. Flip the fillets and add the butter, lemon and thyme to the skillet; spoon the liquid over the fillets as they cook, about 2 minutes longer.
  6. Add farro and greens to plates (recipes below).
  7. Transfer the halibut to plates over the grains and greens, and finish by spooning 2 Tbsp of the the tomato mixture on top of each filet.

Makes 8 servings (1 cup total).

Per Serving: 10 calories, 0 g total fat (0 g saturated fat), 1 g carbohydrate, 0 g dietary fiber, 0 g protein, 20 mg sodium.

Garlicky Greens and Mushrooms

Ingredients

  • 1/2 bunch Swiss chard, chopped
  • 2 cups baby spinach
  • 1 cup mushrooms, sliced
  • 1-2 cloves garlic (depending on your preference)
  • 1 tsp. olive oil
  • Salt to taste
  • 1/4 tsp. black pepper
  • Sprinkle of crushed red pepper (optional)

Instructions

  1. Heat olive oil over medium heat in a large non-stick skillet.
  2. Add garlic and crushed red pepper (if using) to pan and sauté for 2 minutes.
  3. Add mushrooms and chard and cook, stirring frequently, for an additional 5 minutes.
  4. Add spinach and cook until just wilted, about 1 minute longer.
  5. Flip the fillets and add the butter, lemon and thyme to the skillet; spoon the liquid over the fillets as they cook, about 2 minutes longer.
  6. Season with salt and pepper and serve.

Makes 2 servings (1/2 cup each).

Per Serving: 50 calories, 2.5 g total fat (0 g saturated fat), 6 g carbohydrate, 2 g dietary fiber, 3 g protein, 120 mg sodium.

Herbed Farro

Ingredients

  • 1/2 cup farro
  • 1 cup low sodium chicken broth (or sub vegetable broth or water)
  • 1 cloves garlic, chopped
  • 1 tsp. fresh rosemary, chopped
  • 1 tsp. fresh thyme leaves, chopped

Instructions

  1. Bring broth, garlic and herbs to a boil.
  2. Add farro, cover, and reduce heat to simmer.
  3. Cook until water is absorbed, about 40 min.

2 servings (1/2 cup each).

Per Serving: 230 calories, 2.5 g total fat (2 g saturated fat), 39 g carbohydrate, 7 g dietary fiber, 10 g protein, 410 mg sodium.

 

Dish Totals

Per Serving: 460 calories, 11 g total fat (4 g saturated fat), 47 g carbohydrate, 9 g dietary fiber, 39 g protein, 665 mg sodium.

The Author:

Sonja Goedkoop, MSPH, RD, is the Manager of Nutrition and Wellness at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. You can follow her on Twitter @SonjaGoedkoopRD.

Source: (AICR) American Institute for Cancer Research – http://www.aicr.org

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