Cancer-Fighting Recipes for Entrée Requiring Side Dishes
The entrée recipes here require more side dishes of whole grains, and colorful vegetables and fruits to make complete meals. These entrées are more traditional protein-based entrées, where a meal is planned around a protein food, such as chicken, lean beef, fish, or even tofu.
Preparation time: 5 minutes
Cook time: 1 hour
Yield: 10 servings
1 onion, peeled and chopped
4 cloves garlic, peeled and minced
1 tablespoon olive oil
One 15-ounce can red beans, drained and rinsed
One 15-ounce can garbanzo beans, drained and rinsed
One 15-ounce can pinto beans, drained and rinsed
1 cup frozen corn kernels, thawed
4 cups canned chopped tomatoes
1/3 cup chili powder
1 teaspoon cayenne pepper (optional)
2 teaspoons cumin
1 tablespoon ground black pepper
2 tablespoons dried oregano
1 teaspoon dried basil
1 bay leaf
Salt and pepper, to taste
Sauté the onion and garlic in the olive oil until tender.
Add the beans, corn, tomatoes, chili powder, cayenne pepper, cumin, black pepper, oregano, basil, and bay leaf.
Simmer for 1 hour, and then remove the bay leaf.
Season to taste with salt and pepper.
Per serving: Calories 176 (From Fat 32); Fat 4g (Saturated 1g); Cholesterol 0mg; Sodium 510mg; Carbohydrate 30g (Dietary Fiber 6g); Protein 9g.
You could easily turn this recipe into a complete meal by adding some brown rice or other grain during cooking. If you do so, you’ll probably need to add a little more tomatoes or other liquid so it doesn’t get too thick.
If you’re dealing with unwanted cancer-related weight loss, you can boost the nutrient density by topping your chili with some diced avocado. You can also consider sprinkling on some cheese, sour cream, or plain yogurt.
Pasta with Bolognese Sauce
Preparation time: 10 minutes
Cook time: 40 minutes
Yield: 6 servings
2 tablespoons olive oil
1/2 onion, peeled and chopped fine
2 cloves garlic, peeled and chopped fine
2 stalks celery, chopped fine
1/2 pound lean grass-fed ground beef
1/2 cup dry red wine
Two 28-ounce cans crushed tomatoes
1 teaspoon dried oregano
1/2 teaspoon nutmeg
1/2 teaspoon dried red pepper flakes
4 tablespoons mascarpone cheese
One 1-pound box whole-grain pasta of choice
Parmesan cheese, grated
In a large skillet, heat the oil over medium heat. Add the onion, garlic, and celery, and cook until soft, about 5 minutes, stirring frequently. Add the beef to the pan and brown, about 5 minutes.
Pour in the wine. Cook, stirring until the wine is cooked off (about 5 minutes). Then pour the crushed tomatoes into the skillet. Add the oregano, nutmeg, and red pepper to the skillet. Simmer, stirring occasionally, until thick, about 25 minutes. Stir in the mascarpone cheese just before serving.
While the sauce is simmering, cook the pasta as directed. Drain and toss with the sauce.
Sprinkle with Parmesan cheese, as desired.
Per serving: Calories 528 (From Fat 168); Fat 19 (Saturated 7g); Cholesterol 41mg; Sodium 402mg; Carbohydrate 77g (Dietary Fiber 12g); Protein 23g.
Crispy Kicked-Up Multi-Grain Chicken
Preparation time: 10 minutes
Cook time: 35–40 minutes
Yield: 8 servings
1 cup plain Greek yogurt
1 tablespoon hot sauce (optional)
8 chicken drumsticks, skinless
8 boneless, skinless chicken breasts (4 ounces each)
1-1/2 cups multi-grain cereal flakes, crushed
1-1/2 teaspoons onion powder
1-1/2 teaspoons garlic powder
2 teaspoons ground black pepper
1 teaspoon paprika
2 teaspoons crushed hot pepper flakes (optional)
Line a baking sheet with parchment paper.
In a large bowl, combine the yogurt and hot sauce. Then add the chicken pieces to coat.
Add the cereal, onion powder, garlic powder, black pepper, paprika, and hot pepper flakes to a 1-gallon zip-top plastic bag. Shake the bag to mix and slightly crush some of the flakes. Then add the chicken one or two pieces at a time to the bag, seal, and shake to coat until all the chicken is coated.
Place the chicken on the baking sheet and refrigerate for 30 minutes. Do not cover the chicken.
Preheat the oven to 400 degrees. Then transfer the chicken to the oven and bake for 35 to 40 minutes.
Per serving: Calories 250 (From Fat 55); Fat 6g (Saturated 2g); Cholesterol 105mg; Sodium 149mg; Carbohydrate 8g (Dietary Fiber 1g); Protein 39g.
If you don’t have multi-grain cereal, you can use whole-wheat bread crumbs along with the seasonings, unless you’re using seasoned bread crumbs.
Easy Baked Salmon
Preparation time: 2 minutes
Cook time: 15–20 minutes
Yield: 4 servings
1 to 2 tablespoons butter or margarine, melted
2 teaspoons lemon juice
1 teaspoon dried tarragon leaves
1/4 teaspoon garlic powder
4 salmon filets (about 4 ounces each)
Preheat the oven to 375 degrees.
In a small bowl, combine the butter or margarine, lemon juice, tarragon, and garlic powder.
Slightly grease a baking dish or spray with cooking spray. Then place the salmon filets in the dish.
Pour the butter or margarine mixture over the salmon.
Bake for 15 to 20 minutes or until the fish flakes with a fork.
Per serving: Calories 171 (From Fat 64); Fat 7g (Saturated 2g); Cholesterol 72mg; Sodium 84mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 25g.
For a moister salmon, you can wrap the filets in aluminum foil or parchment paper, or cover the baking dish with foil prior to baking.
Cooking temperatures and times can vary based on the thickness of the fish filets. Generally, 10 minutes of cooking per inch is required.