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December 1999 Issue
Diet and the Risk of Cancer
by Ronda L. Halpin
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Putting It All To Work

Changing your diet to help protect against cancer is really as simple as adopting a diet for a healthy lifestyle. It's the kind of diet that you should embrace for more reasons than just one. Avoiding cancer is an admirable goal, but so is lower your cholesterol and blood pressure, maintaining a healthy weight, and having a healthy heart. All of these goals can also be met by following the recommendations outlined in this article. Now, to help you on your way, here are some great recipes that are great for you too!

 

Broiled Grapefruit

This fast, easy breakfast treat is loaded with vitamin C and no calories from fat. Enjoy it when time is short, but the desire for taste is high.
  • 1 large grapefruit
  • 2 T. sugar
Cut the grapefruit in half. Using a sharp knife, make shallow cuts alongside each membrane section and carefully remove any visible seeds. Place cut side up on a broiler pan and sprinkle a tablespoon of sugar over each half. Broil 4-6 inches from the heating element until the sugar melts and bubbles -- about 1-2 minutes. Serve immediately.
  • Yields: 2 servings
  • Preparation Time: 2-3 minutes
 

 

Cajun Broiled Catfish

This recipe makes a lot more Cajun seasoning than you'll need for the catfish. Store the extra in a glass jar and sprinkle on everything from eggs to steak to veggies.
  • 2 T. cayenne pepper
  • 2 T. chili pepper
  • 2 tsp. white pepper
  • 2 tsp. parsley
  • 2 tsp. thyme
  • 1 T. garlic salt
  • 1 T. paprika
  • 2 tsp. onion powder
  • Cooking spray
  • 1 lb. catfish fillets
Combine all spices and herbs in a container and blend thoroughly. If you have a spice grinder, run the mixture through it several times to achieve a nearly homogenous mixture. Store the Cajun seasoning blend in a glass jar.

Lightly spray a broiler pan with cooking spray. Place the catfish fillets on the pan and sprinkle generously with the Cajun seasoning. Broil 4-6 inches from the heating element for 4 minutes. Flip the fillets and apply another generous coating of Cajun seasoning (skip this step if a milder taste is desired). Broil for another 3-4 minutes or until fish is opaque.

  • Yields: 4 servings
  • Preparation Time: 15 minutes
 

 

Shitake Stir-Fry

While this recipe calls for shitake mushrooms, any fresh mushroom will work. Using frozen stir-fry veggies makes this recipe fast without compromising nutrition.
  • cooking spray
  • 2 cloves garlic, minced
  • 1 small zucchini, sliced 1/8-inch thick
  • 2 c. frozen stir-fry veggies
  • 8 oz. fresh shitake mushrooms, sliced 1/4-inch thick
  • 3 T. low sodium teriyaki or soy sauce
Generously coat a large, deep skillet or wok with cooking spray. Heat over high heat. Add garlic, zucchini and frozen veggies all at once. Stir-fry for 4-6 minutes or until veggies are crisp tender. Add mushrooms and desired sauce and stir-fry an additional 3-5 minutes or until mushrooms are tender. Serve immediately over hot rice.
  • Yields: 4 servings
  • Preparation Time: 25 minutes
 

 

Citrus Chicken

This tangy chicken dish is fast and easily made with ingredients on hand. It's perfect for those "what-to-cook-for-dinner" days.
  • cooking spray
  • 3 large boneless, skinless chicken breast halves -- trimmed of visible fat
  • 1/4 c. lemon juice
  • 1/4 c. orange juice
  • 1 T. coarsely ground pepper
  • 1 T. parsley
  • 1 T. cornstarch
  • 3 T. water
Generously coat a heavy skillet with cooking spray. Heat over medium-high heat. Add chicken breasts and brown on both sides, about 5 minutes on each side. Add lemon and orange juices, pepper and parsley and cover the skillet with a lid. Reduce heat to medium-low and simmer for 15-20 minutes or until chicken is thoroughly cooked. Remove the chicken and keep warm.

Mix the cornstarch and water in a small dish and add to the skillet. Stir constantly until the juices thicken to the desired consistency. Return the chicken to the skillet and serve.

  • Yields: 3-4 servings
  • Preparation Time: 30 minutes
 

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