Prevent Cancer Foundation Blog

Vegetables

Healthy Recipes: Japanese Chicken-Scallion Rice Bowl

Posted by Janet Hudson on November 19th, 2010 | No Comments »
Japanese Chicken-Scallion Rice Bowl

  Here's the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice.  For a less traditional taste, you could reduce or even omit the sugar for a more healthy recipe.   4 servings, 1 1/2 cups each | Active Time: 15 minutes | Total Time: 20 minutes     Ingredients 1 1/2 cups instant brown rice 1 cup reduced-sodium chicken broth 1 1/2 tablespoons sugar 2 tablespoons reduced-sodium soy sauce 1 tablespoon mirin, (see Ingredient note) 2 large egg whites 1 large egg 8 ounces ...

Healthy Recipes: Garlicky Green Beans

Posted by Janet Hudson on October 29th, 2010 | No Comments »
Garlicky Green Beans

We cook, then cool the beans in advance so they can be heated up and seasoned moments before the meal. If you don’t like tarragon, substitute dill or leave it out completely. Yield: 8 servings, about 1 cup each Total Time: 45 minutes Prep Time: 35 minutes To Make Ahead: Prepare through Step 2 and store in an airtight container in the refrigerator for up to 1 day. Recipe Ingredients: 2 pounds green beans, trimmed 3 tablespoons extra-virgin olive oil 3 tablespoons minced ...

Healthy Recipes: Broccoli Salad with Creamy Feta Dressing

Posted by Janet Hudson on October 22nd, 2010 | No Comments »
Broccoli Salad with Creamy Feta Dressing

Finely chopped raw broccoli is tender and mild--here it’s tossed with a creamy dressing, meaty chickpeas and sweet bell pepper. Yield: 4 servings, 1 cup each Total Time: 20 minutes Prep Time: 20 minutes To Make Ahead: Cover and refrigerate for up to 1 day. Recipe Ingredients: 1/3 cup crumbled feta cheese 1/4 cup nonfat plain yogurt 1 tablespoon lemon juice 1 clove garlic, minced 1/4 teaspoon freshly ground pepper 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups) 1 7-ounce can chickpeas, rinsed 1/2 cup ...

Healthy Recipes: Warm Green Bean Salad with Toasted Walnuts

Posted by Janet Hudson on October 1st, 2010 | No Comments »
Warm Green Bean Salad with Toasted Walnuts

This colorful salad makes a fine prelude to a hearty dinner. Walnut oil's distinctive flavor delivers a rich hit to the dressing. Yield: 6 servings, about 1 1/2 cups each Total Time: 30 minutes Prep Time: 30 minutes To Make Ahead: Cover and refrigerate the dressing (Step 1) for up to 2 days. Blanch beans (Step 2) up to 8 hours ahead; store in the refrigerator in a plastic bag lined with paper towels. Recipe Ingredients: Dressing 1 shallot, minced 1 tablespoon red-wine ...