Healthy Servings

One of the main reasons fewer Americans cook at home is time. There just is not enough of it.

One federal agency reports that the percentage of households that cooks an average of once a day declined from 44.3 percent in 1993 to 40.5 percent in 2001. Those four percentage points equal about 11 million people.

According to the USDA, in 1959 Americans spent 26 percent of their food budgets away from home; by 2000, it had grown to 47 percent. Other researchers find that buying commercially prepared meals — including heat-and-eat packaged foods from supermarkets — has steadily increased.

We opt for convenience over nutrition. But it does not have to be that way. It just takes a little advance planning and a well-stocked kitchen.

Buy frozen, chopped vegetables and fruits to defrost in the microwave. Or get bags of precut and prewashed fresh vegetables to mix into a salad or use in a five-minute stir-fry. One day per week, maybe over the weekend, take an hour to cook a large batch (double or triple the recipe) of a healthful dish. Then you can divide it into individual portions and freeze them. That way, you can just defrost a meal in the microwave on days you do not have time to cook. Stock a variety of home-cooked items in your freezer for later use.

To save time, the following recipe uses presliced mushrooms, a jar of minced garlic, and a bag of frozen mixed vegetables that includes zucchini and peppers. If you prefer to use fresh vegetables, substitute one large zucchini, diced, and 1 large red pepper, cored and diced.

For more ideas and recipes, readers can read or order a free single copy of the American Institute for Cancer Research brochure called Homemade for Health online at www.aicr.org. Readers can also order a free copy of the brochure by calling 800-843-8114, ext. 450, Monday–Friday, 9 am to 5 pm.

10-Minute Italian Chicken Stir-Fry

1 Tbsp. canola oil ¾ lb skinless, boneless chicken breast, cut in ¾-inch pieces 1 16-oz bag frozen mixed vegetables for stir-fry 1 tsp finely minced garlic ½ cup sliced fresh mushrooms 1 tsp dried basil 1 tsp dried oregano ½ cup fat-free, reduced-sodium chicken broth 2 Tbs grated Parmesan cheese Salt and freshly ground black pepper, to taste 2 cups cooked rice, preferably brown

Place large skillet over high heat. Add oil, swirl to coat pan and heat oil until very hot. Add chicken and stir-fry until it loses pink color. With slotted spoon, remove chicken from pan and set aside. Add garlic and stir-fry until garlic is fragrant, about 1 minute.

Add vegetables to pan. Stir-fry about 2 minutes. Return chicken to pan. Add basil, oregano and chicken broth. Stir-fry until chicken is opaque throughout, about 4 minutes. Add cheese and toss. Season to taste with salt and pepper.

Serve immediately, including juices from pan, over cooked rice. Makes 4 servings.

Per serving: 316 calories, 7 g total fat (1 g saturated fat), 27 g carbohydrate, 27 g protein, 6 g dietary fiber, 244 mg. sodium.

Spinach Salad with Yogurt Dressing

½ cup non-fat plain yogurt 1 tsp honey 2 Tbs finely chopped dill Freshly ground black pepper 1 bag (5 oz) baby spinach, coarsely chopped (about 4 cups) 1 large red bell pepper, diced (about 1 cup) 1 stalk celery, trimmed and diced (about 1 cup) ¼ cup thinly-sliced green onions (scallions) 1 oz feta cheese, drained and rinsed, crumbled (about ¼ cup)

In large bowl, combine yogurt, honey, dill, and black pepper; stir to blend. Add spinach, red pepper, celery, and green onions; toss to coat. Sprinkle with feta and serve. Makes 6 servings.

Per serving: 40 calories, 1 g total fat (<1 g saturated fat), 6 g carbohydrate, 2 g protein, 1 g dietary fiber, 89 mg. sodium.

Lemon-Lime Shrimp Salad

1 garlic clove 3 Tbs lemon juice 1 Tbs hoisin sauce 1/8  tsp red pepper flakes Pinch of white pepper 1 lb medium peeled shrimp 1 head cabbage, grated 1 carrot, grated 1 cup chopped watercress 1/3  cup lime juice 3 Tbs honey 2 ripe tomatoes, quartered 2 Tbs chopped fresh basil 2 Tbs roasted, chopped peanuts

In blender, combine garlic clove, lemon juice, hoisin sauce, red pepper flakes and white pepper. Purée until smooth. In large container, mix shrimp and sauce; marinate for 20 minutes. Meanwhile, in large salad bowl, mix together cabbage, carrot and watercress. In small bowl, mix together lime juice and honey. Toss into salad. In nonstick pan, cook shrimp with marinade for 2–3 minutes, until shrimp turns pink. Mound shrimp in middle of salad and place quartered tomatoes around edges of bowl. Garnish with basil and peanuts. Makes 4 servings.

Per serving: 291 calories, 5 g total fat (<1 g saturated fat), 38 g carbohydrates, 29 g protein, 2 g dietary fiber, 365 mg sodium.

 

Spicy Broccoli Rabe

1½ lbs broccoli rabe 2 Tbs olive oil 2–4 cloves garlic (or to taste), finely minced ½ tsp dried hot red pepper flakes or hot sauce, to taste Salt and freshly ground black pepper, taste

Rinse the broccoli rabe in cold water and drain completely. Cut 2 inches off the stems then chop the rest into 2-inch pieces. Blanch in boiling water about 3 minutes. Drain well.

Heat oil in saucepan large enough to hold broccoli. Add garlic and red pepper and sauté quickly until garlic turns golden. Add broccoli and sauté until just tender. Season to taste with salt and pepper.

Makes 5 servings.

Per serving: 90 calories, 5 g total fat (less than 1 g saturated fat), 7 g carbohydrate, 5 g protein, less than 1 g dietary fiber, 40 mg sodium.

Mediterranean-Style Fish

4 4-oz. skinless fish fillets, e.g., halibut 2 garlic cloves, minced 1 tsp lemon juice 2 medium zucchini, trimmed, sliced thin ½ red onion, cut into very thin slivers 1 strip (about ½-inch wide) orange peel ¼ cup chopped fresh basil Salt and freshly ground black pepper 2 tsp extra virgin olive oil

Preheat oven to 450 degrees.

Firmly hold one end of the strip of orange peel skin side down on a cutting board. With the other hand, holding a knife at a low, almost horizontal, angle, cut away the white pith, starting at the end being held down and working down the strip. Cut the strip lengthwise into four long, narrow strips.

Cut four pieces of foil about 12 inches long. Place a fish fillet in center of each piece. Rub garlic into fish. Sprinkle lemon juice over fish. Sprinkle one-fourth of the zucchini, onion, orange zest strips, and basil on top of each fillet. Season fillets with salt and pepper and drizzle with oil. Crimp edges of foil together to seal.

Bake fish 15 minutes. Remove and let cool slightly. Carefully open packets and transfer fish to plates. Top with vegetables and juices and serve. Makes 4 servings.

Per serving: 154 calories, 5 g total fat (less than 1 g saturated fat), 2 g carbohydrate, 24 g protein, less than 1 g dietary fiber, 62 mg sodium.