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Thomas Jefferson University Hospital’s
CancerCARE Recipes

Nutrient-rich dishes – i.e., containing lots of vegetables and whole-grain ingredients –can help prevent or fight cancer. Try these delicious, easy-to-prepare suggestions from Thomas Jefferson University Hospital’s Department of Nutrition and Dietetics.

SPICY LENTILS AND TOMATOES - YIELD: 4 servings

Ingredients:
1 tablespoon olive oil
4 medium garlic cloves
1 small onion, chopped fine
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon powdered ginger
½ teaspoon crushed red pepper flakes
1 (16-ounce) can whole tomatoes
1 cup defatted chicken broth
¾ cup brown lentils (after soaking 45 minutes)
1 tablespoon sugar
½ cup nonfat yogurt
2 tablespoons finely shredded fresh basil leaves
¾ pound whole wheat pasta, cooked according to package directions

Preparation:

  • In a large skillet or saucepan, heat the oil with garlic and onion over medium heat until they sizzle.
  • Add the cumin, coriander, ginger and red pepper flakes and sauté one minute more.
  • Add the tomatoes, breaking them up with your hands.
  • Stir in the broth, lentils and sugar. Simmer until the sauce is thick, about 30 minutes. Remove from heat.
  • Stir in the yogurt and basil and spoon over cooked pasta.

Nutritional Information Per Serving:
Calories - 460
Fat - 6 grams
Saturated Fat - 1 gram
Carbohydrate - 84 grams
Dietary Fiber - 3 grams
Protein - 20 grams
Sodium - 407 milligrams
Potassium - 695 milligrams

FETTUCCINI WITH CLAM SAUCE - YIELD: 4 servings

Ingredients:
3 dozen little neck clams
1 yellow bell pepper cut in thin strips
3 large shallots, minced
1 leek, white part only, chopped
½ cup white wine or dry vermouth
½ cup skim milk
1 teaspoon thyme
2 tablespoons minced parsley
12 ounces whole wheat fettuccini

Preparation:

  • Scrub the clams well, discarding any that are open.
  • Combine pepper, shallots, leek and wine in large heavy skillet with lid. Cover and cook over medium-low heat until very tender, about 25 minutes.
  • Transfer mixture to food processor or blender. Puree until very smooth (add more wine if necessary). Return the puree to skillet.
  • Stir milk, thyme and parsley into puree. Boil gently, stirring frequently, about 10 minutes. Add clams, cover and let simmer for five to seven minutes. Discard unopened clams.
  • Cook fettuccini in large pot of rapidly boiling water until just tender but still firm to bite. Drain well. Add to pasta and toss to coat.

Nutritional Information Per Serving:
Calories - 462
Fat - 3 grams
Saturated Fat - <.5 grams
Carbohydrate - 80 grams
Dietary Fiber - 1 gram
Protein - 24 grams
Sodium - 83 milligrams
Potassium - 712 milligrams

BLUEBERRY ORANGE BREAD - YIELD: 1 loaf (15 slices)

Ingredients:
2 tablespoons soft margarine
¼ cup boiling water
½ cup orange juice
1 tablespoon finely chopped orange rind
1 egg
1 cup sugar
1 cup unbleached white flour
1 cup whole wheat flour
¼ teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
1 cup washed, fresh blueberries or thawed and drained frozen blueberries
Non-stick vegetable oil cooking spray

Preparation:

  • Preheat oven to 325 degrees.
  • Melt margarine in boiling water in small bowl. Add juice and rind.
  • In large bowl, beat egg with sugar until light and fluffy.
  • Sift flour, baking soda, baking powder and salt together into small bowl.
  • Add dry ingredients alternately with orange liquid to the egg and sugar mixture. Gently mix in blueberries.
  • Bake in 9 x 5 x 3-inch loaf pan that has been sprayed with non-stick vegetable oil cooking spray.
  • Bake for one hour and 10 minutes. Turn out onto rack to cool.

Nutritional Information Per Serving:
Calories - 130
Fat - 2 grams
Saturated Fat - <.5 gram
Carbohydrate - 30 grams
Dietary Fiber - 2 grams
Protein - 3 grams
Sodium - 62 milligrams
Potassium - 72 milligrams