Strawberry Kiwi Smoothie

Ingredients:

1 bag (10 oz.) unsweetened frozen strawberries

2 fresh kiwi fruit, peeled and sliced

1 container (8 oz.) strawberry nonfat yogurt

1 tsp. almond extract

Fat-free milk (optional)

Directions:

Combine all ingredients in a blender and whirl until desired consistency is reached. If thinner consistency is desired, continue blending and add milk one tablespoon at a time until desired thickness is reached.

Makes 4 servings.

Per serving*: 110 calories, 0 g. total fat, 26 g. carbohydrates, 3 g. protein, 2 g. dietary fiber, 30 mg. sodium.

*Note: Nutritional analysis is based on regular sugar-sweetened yogurt. Yogurt made with no-calorie sweetener may yield a slightly different analysis.

–From the American Institute for Cancer Research

Papaya, Chicken and Pecan Salad

Ingredients:

1 cup water

1/2 pound boneless, skinless chicken breasts

4 cups torn romaine lettuce

1 medium papaya (about 1 1/2 cups), halved, seeded, peeled and cubed

1 cup red pepper strips (about 1 large pepper)

2 scallions, sliced (about 1/4 cup)

2 Tbsp. red wine vinegar

1 Tbsp. fresh lime juice

1 tsp. honey

1 garlic clove, minced (about 1/2 tsp.)

1/2 tsp. Dijon mustard

11/2 Tbsp. olive oil

Salt and freshly ground black pepper, to taste

1/4 cup pecan halves, toasted

Directions:

Bring the water to a boil in a 10-inch nonstick skillet. Add the chicken breasts and return to a boil. Cover and reduce the heat to low. Cook for about 15 minutes, or until the chicken is cooked through. Transfer the cooked chicken to a plate, cover and cool in the refrigerator.

Meanwhile, in a large salad bowl, combine the lettuce, papaya, red pepper and scallions. Set aside.

In a smaller bowl, whisk together the vinegar, lime juice, honey, garlic and mustard. Slowly add the oil and whisk until well-blended. Add the salt and pepper, to taste. Set aside.

Cube the cooled chicken into bite-sized pieces and combine with the dressing. Add the chicken and dressing to the salad greens and toss. Top with toasted pecans and serve.

Makes 4 servings. Per serving: 210 calories, 11 g. total fat (1.5 g. saturated fat), 13 g. carbohydrates, 15 g. protein, 4 g. dietary fiber, 135 mg. sodium.

From the American Institute for Cancer Research

 

Picadillo

Ingredients:

1 medium onion, chopped

1 clove garlic, minced

1 lb. ground extra lean beef

1/4 cup sherry (optional)

1/2 tsp. cumin

1/2 tsp. oregano

1/8 tsp. salt

pinch ground red pepper

1/4 cup raisins

1 cup diced fresh or canned pineapple

1 16-oz. can crushed tomatoes

1 medium green bell pepper, chopped

1/4 cup chopped pimiento or red bell pepper

Directions:

In large skillet over medium-high heat, brown ground beef, onion and garlic. Cook until onion is tender and meat is no longer pink and juices run clear. Drain off fat.

Add remaining ingredients except green pepper and pimiento. Bring to simmer and cook five minutes. Add green pepper and pimiento and heat through. Service with rice and bread.

Serves 4. Per serving: 324 calories, 14 g. total fat, 6 g. saturated fat, 70 mg. cholesterol, 282 mg. sodium, 3 g. dietary fiber, 27 g. carbohydrates, 24 g. protein.

From Healthy Hispanic Recipes by the National Cancer Institute

Tiramisu

Ingredients:

16 oz. fat free sour cream

16 oz. low fat cream cheese

2/3 cup sugar

1/4 cup skim milk

1/2 tsp. vanilla extract

1 cup brewed coffee

8 oz. ladyfingers (about 28 cookies)

2 Tbsp. unsweetened cocoa powder

Directions:

With an electric mixer, beat cream cheese and sour cream together until smooth. While mixing, add sugar and milk, and blend until smooth. Layer the ladyfingers in bottom of a 10 1/2- by 12-1/2-inch or similar size pan. Brush half of coffee onto ladyfingers. Layer half of the cream cheese mixture onto ladyfingers. Repeat with ladyfingers, coffee, and the rest of the cream cheese mixture. Dust cocoa powder on top and refrigerate four to 16 hours. Serve with fresh berries and mint.

Makes 16 servings. Per serving: 170 calories, 6 g. fat, 24 g. carbohydrate, 6 g. protein.

–From Dukehealth.org