Nutrition

Recipes for Easy and Healthy Dinners

Spaghetti with Quick Meat Sauce

Ingredients:

  • 1 pound whole-wheat spaghetti
  • 2 tsp. extra virgin olive oil
  • 1 large onion, finely chopped
  • 1 large carrot, finely chopped
  • 1 stalk celery, finely chopped
  • 4 cloves garlic, minced
  • 1 Tbsp. Italian seasoning
  • 1 pound lean (90% or leaner) ground beef
  • 1 28-ounce can crushed tomatoes
  • ¼ cup chopped flat-leaf parsley
  • ½ cup grated Parmesan cheese
  • ½ tsp salt

Directions:

  1. Cook pasta according to package directions. Drain.
  2. Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion begins to brown, 5-8 minutes.
  3. Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds.
  4. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3-5 minutes.
  5. Increase heat to high. Stir in tomatoes and cook until thickened, 4-6 minutes.
  6. Stir in parsley and salt
  7. Serve the sauce over the pasta, sprinkled with cheese.

Makes 8 servings

Nutritional Information:

Per serving: 389 calories, 9 g fat (3 g saturated, 3 g monounsaturated), 48 mg cholesterol, 53 g carbohydrates, 0 g added sugars, 28 g protein, 9 g fiber, 416 mg sodium, 709 mg potassium

Source: United States Department of Agriculture

Apple and Pork Stir-fry with Ginger

Ingredients:

  • 2 Tbsp. peach jam, preferably fruit-sweetened
  • 2 Tbsp. reduced-sodium soy sauce
  • 2 Tbsp. water
  • ½ tsp. cornstarch
  • 1½ tsp. dark toasted sesame oil
  • 1 Tbsp. finely minced fresh ginger root
  • ½ pound (8 ounces) pork tenderloin, cut into thin strips
  • 1½ tsp. canola oil
  • 1 cup chopped red bell pepper
  • 1 cup chopped green bell pepper
  • 1 cup chopped yellow bell pepper
  • 1 can (8 ounces) sliced water chestnuts, drained
  • 2 firm apples, such as Fuji or Gala, cut into one-inch pieces
  • ½ cup scallions, thinly sliced
  • Freshly ground black pepper, to taste
  • 2 cups steamed brown rice or whole-wheat angel hair pasta

Directions:

  1. In small bowl, combine jam, soy sauce, water and cornstarch. Set aside.
  2. In large nonstick skillet, heat sesame oil over medium high heat.
  3. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes.
  4. Transfer pork and ginger to bowl with slotted spoon.
  5. Add canola oil to skillet. Stir-fry peppers, water chestnuts and apples until peppers are crisp tender, about 3 minutes.
  6. Add pork back to skillet along with scallions. Stir-fry 30 seconds.
  7. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens.
  8. Season to taste with black pepper.
  9. Serve over brown rice or whole wheat pasta.

Makes 4 servings

Nutritional Information:

Per serving: 355 calories, 8 g total fat (2 g saturated fat), 55 g carbohydrates, 17 g protein, 10 g dietary fiber, 345 mg sodium

Source: American Institute for Cancer Research

Lemon Rosemary Zucchini

Ingredients:

  • 1 Tbsp. extra virgin olive oil
  • 1 medium yellow bell pepper, diced
  • 2 tsp. finely minced fresh rosemary
  • 2 cups chopped zucchini (2 medium)
  • 1-3 tsp. freshly squeezed lemon juice, or to taste
  • Salt and freshly ground black pepper, to taste

Directions:

  1. In a medium nonstick skillet, heat olive oil over medium heat.
  2. Add yellow pepper and rosemary and sauté for 2 minutes.
  3. Add zucchini and salt and pepper, to taste.
  4. Continue to sauté for another 4 to 5 minutes or until zucchini is just tender.
  5. Remove from heat and stir in lemon juice.

Makes 4 servings

Nutritional Information:

Per serving: 46 calories, 3 g total fat (<1 g saturated fat), 4 g carbohydrate, 1 g protein, 1 g dietary fiber, 6 mg sodium

Source: American Institute for Cancer Research

 

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