Cancer-Fighting Complete Entrée Recipes

An ideal entrée would include whole grains, vegetables or fruits, and protein. The New American Plate from the American Institute for Cancer Research (AICR) recommends meals that are two-thirds grains, vegetables, and beans, and only one-third meat or another animal protein.

Some entrées or main dishes contain just about everything you need to make a healthy, balanced meal. The recipes in this section all include grains, vegetables, and a protein source as ingredients. Serve these with some fresh fruit or a fruit salad for dessert and maybe low-fat milk or a milk alternative and you have everything you need to meet your nutritional requirements for a meal. Bon appétit!

Mexican Lasagna

Preparation time: 25 minutes

Cook time: 35 minutes

Yield: 6 servings

2 onions, peeled and chopped

3 cloves garlic, peeled and minced

1 tablespoon olive oil

Two 15-ounce cans pinto beans, drained and rinsed

One 4-ounce can green chilies

Two 15-ounce cans chili-style or fire-roasted tomatoes

1 to 2 tablespoons chili powder (or to taste)

1 tablespoon cumin (or to taste)

8 corn tortillas

2 cups low-fat shredded Mexican-style cheese

1. In a large frying pan, sauté the onions and garlic for a few minutes in the olive oil. Add the beans, chilies, tomatoes, chili powder, and cumin. Simmer for 20 minutes, stirring occasionally.

2. Preheat the oven to 350 degrees.

3. Spread one-third of the bean mixture in a 9-x-13-inch baking dish. Top with 4 of the tortillas and 1 cup of the cheese. Top with half of the remaining bean mixture, the remaining 4 tortillas, and the remaining 1 cup of cheese. Top with the remaining bean mixture.

4. Cover with foil and bake about 35 minutes.

Per serving: Calories 374 (From Fat 113); Fat 13g (Saturated 4g); Cholesterol 27mg; Sodium 1,261mg; Carbohydrate 51g (Dietary Fiber 11g); Protein 21g.

Chicken Teriyaki Stir Fry

Preparation time: 10 minutes

Cook time: 35 minutes

Yield: 2 servings

1/2 pound boneless, skinless chicken breast, sliced

1-1/2 teaspoons teriyaki sauce

1/8 cup chicken broth

1/8 cup soy sauce

1 teaspoon rice wine vinegar

1 teaspoon sesame oil

2 tablespoons canola oil

1/2 medium onion, peeled and chopped

2 cloves garlic, peeled and minced

1/2 tablespoon peeled and minced fresh ginger

1 to 2 carrots, peeled and sliced fine

1 to 2 cups broccoli florets

1/2 to 1 cup mushrooms, sliced

1 small can water chestnuts, drained

1/2 teaspoon cornstarch

2 cups cooked brown rice

1. Add the teriyaki to the chicken and let it sit in the refrigerator for 15 to 30 minutes.

2. In a small bowl, combine the chicken broth, soy sauce, rice wine vinegar, and sesame oil. Set aside.

3. Heat a skillet or wok and add 1 tablespoon of the canola oil. Then stir-fry the chicken until cooked through, remove from the heat, and set aside.

4. Add the remaining tablespoon of canola oil to the pan and stir-fry the onion for 1 to 2 minutes, followed by the garlic and ginger. Then add the carrots, broccoli, mushrooms, and water chestnuts, one type of vegetable at a time. Continue stir-frying for 4 to 5 minutes.

5. Return the cooked chicken to the pan, and add the reserved sauce.

6. In a small cup, mix the cornstarch with a tablespoon of water and then add this mixture to the pan to thicken the sauce.

7. Serve over the cooked brown rice.

Per serving: Calories 567 (From Fat 192); Fat 21g (Saturated 3g); Cholesterol 63mg; Sodium 1,256mg; Carbohydrate 61g (Dietary Fiber 8g); Protein 33g.

Scandinavian Salmon and Potato Casserole

Preparation time: 15 minutes

Cook time: 1 hour 30 minutes

Yield: 8 servings

2 eggs

2 cups milk

3 tablespoons Parmesan cheese

1 teaspoon salt

1/8 teaspoon white pepper

1 tablespoon fresh dill, chopped

1 tablespoon dried parsley

5 medium russet potatoes, peeled and cut into 1/4-inch slices

1 small onion, peeled and chopped

1/2 pound fresh carrots, peeled and sliced

1/2 pound frozen peas, thawed

One 14.75-ounce can boneless, skinless pink salmon, drained

1/2 cup whole-wheat seasoned bread crumbs

1 tablespoon butter, cut into small pieces

1. In a medium bowl, mix the eggs, milk, Parmesan cheese, salt, white pepper, dill, and parsley. Set aside.

2. Spray an 11-x-17-inch baking dish with cooking spray. Then layer the sliced potatoes, onion, carrots, peas, and salmon. Repeat until all ingredients are used up, making sure the layer ends with potato.

3. Pour the milk/egg mixture on top to cover the potatoes. Then sprinkle on the bread crumbs and randomly place some pats of butter on them.

4. Cover the casserole dish with aluminum foil and bake at 375 degrees for 30 minutes. Lower the heat to 350 degrees and let bake for 1 hour, removing the foil 20 minutes before the end of baking time to enable the bread crumbs to brown. Check the potatoes for doneness, adding time, if needed.

Per serving: Calories 269 (From Fat 62); Fat 7g (Saturated 3g); Cholesterol 88mg; Sodium 531mg; Carbohydrate 35g (Dietary Fiber 4g); Protein 17g.

Slow-Cooker Stew

Preparation time: 5–10 minutes

Cook time: 8 hours

Yield: 4 servings

5 to 6 small potatoes, washed thoroughly and cut into quarters

3/4 small bag of carrots, washed and sliced

One 10-ounce bag frozen, mixed vegetables

12 ounces beef broth

1/2 small bag frozen peeled pearl onions

1 small onion, peeled and chopped

2 cloves garlic, peeled and minced

5 to 6 stalks celery, chopped

1-1/2 pounds beef stew meat

Pepper, to taste

Paprika, to taste

1 packet low-sodium beef stew seasoning mix

1. Combine all ingredients in a 5- to 6-quart slow cooker, add water to cover the ingredients, cover the slow cooker, and cook on low for about 8 hours.

2. Season with pepper, paprika, and other herbs as desired. Add a packet of low-sodium beef stew seasoning mix.

Per serving: Calories 536 (From Fat 85); Fat 10g (Saturated 4g); Cholesterol 126mg; Sodium 952mg; Carbohydrate 60g (Dietary Fiber 10g); Protein 53g.