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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.
VEGETARIAN CHILI - Yield: 8 servings
Ingredients:
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¼ cup olive oil
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2 cup diced onions
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¾ cup diced celery
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1 cup diced green peppers
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1 cup shredded carrots
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1 tablespoon minced garlic
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2 cups sliced mushrooms
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½ teaspoon Tabasco sauce
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½ teaspoon crushed red pepper flakes
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1 tablespoon ground cumin powder
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¾ teaspoon dried basil
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2 tablespoons dark chili powder
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¾ teaspoon dry oregano
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½ teaspoon black ground pepper
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3 cups low-sodium V-8 juice
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¾ cup bulgur wheat
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2 cups diced tomatoes
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2 cups canned kidney beans, undrained
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2 tablespoons finely chopped green chili peppers
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2 tablespoons lemon juice
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3 tablespoons tomato paste
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1 tablespoon Worcestershire sauce
Preparation:
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Heat oil in a 4-quart saucepan and add onions through oregano. Cook, stirring for two minutes.
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Add remaining ingredients and bring to a boil. Simmer, stirring occasionally for 20 minutes.
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If too thick, add more V-8 juice.
Nutritional Information Per Serving:
BRUSCHETTE WITH CHERRY TOMATO AND PESTO - Yield: 48 appetizer portions
Ingredients:
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1 24-inch French bread baguette
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1 tablespoon olive oil
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2 cups packed fresh basil
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1 cup packed fresh parsley
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¼ cup pine nuts, toasted
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¼ cup canned, no-salt-added chicken broth, undiluted
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3 tablespoons grated Parmesan cheese
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1 tablespoon olive oil
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2 large cloves garlic cut in half
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1 pint firm, red or yellow cherry tomatoes
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48 small fresh basil leaves
Preparation:
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Preheat oven to 350 degrees.
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Slice bread diagonally into 48 ½-inch slices.
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Place on a baking sheet and spray bread with olive oil. Bake for about 15 minutes or until golden brown.
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Remove stems from basil. Wash leaves thoroughly and pat dry.
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Pull leaves from parsley stems.
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Put basil, parsley, pine nuts, chicken broth, Parmesan, olive oil and garlic into the food processor bowl. Process mixture
until smooth, scraping sides of bowl frequently.
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Slice tomatoes crosswise into thin slices. Arrange tomato slices on bread. Top each with 1 teaspoon pesto mixture and 1 small
basil leaf.
Nutritional Information Per Serving:
BLACK-EYED PEA SALAD ON BELGIAN ENDIVE - Yield: 4 cups
Ingredients:
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3 cups cooked black-eyed peas (If using canned, drain and rinse)
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1 cup cubed pineapple (If using canned, drain and reserve 1 tablespoon of juice)
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1/3 cup red bell pepper, diced
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¼ cup celery, minced
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2 tablespoons red onion, minced
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2 tablespoons fresh parsley, chopped
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1 teaspoon Tabasco sauce
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1 ½ tablespoons Dijon-style mustard
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2 teaspoons cider vinegar
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1 tablespoon olive oil
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1 tablespoon reserved pineapple juice
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1 teaspoon dried tarragon
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Salt and pepper, to taste
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32 Belgian endive leaves
Preparation:
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Combine peas, pineapple, red pepper, celery, onion and parsley in large bowl.
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In small bowl, whisk together Tabasco, mustard, vinegar, oil, juice and tarragon.
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Add dressing to pea mixture and stir to coat vegetables.
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Add salt and pepper as desired.
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Serve black-eyed pea salad on Belgian-endive leaves.
Nutritional Information Per Serving:
