8 Recipes for Complete Breast Health

Find out how delicious protecting yourself from cancer can be.

Eating to maintain breast have to be a lot of work and it can introduce world of sensational flavors. To get you started, we've come up with eight delicious and nutrient-dense main dishes. Each of them incorporates several of our recommended dietary elements, like alliums and fiber. And all provide you with several servings of fruits or vegetables. Although the fat content of these recipes varies, it comes from healthy sources, such as legumes (including soy), nuts, seeds, and monounsaturated oils. Add these meals to your dinner routine and see how easy--and tasty--it can be to make cancer-preventive foods a part of your diet.

ASIAN VEGETABLE AND BROWN RICE DONBURI WITH NORI RIBBONS

Serves 4

Donburi is a traditional Japanese dish of hot cooked rice topped with meat, eggs, fish, or vegetables in a flavorful broth. Considered "fast food" in Japan, it is a quick and easy meal to prepare. Toasted nori, labeled yakinori, is available in Asian markets and many natural food stores. You'll find it in numerous forms including ribbons; sheets of toasted nori may be sliced into thin strips if necessary You may also toast regular nori sheets by holding them with tongs over a gas or electric burner until crisp on both sides. When cool, cut the nori into thin strips. If burdock roots are unavailable, turnips may be substituted. Toast the sesame seeds in a dry skillet until fragrant, about 5 minutes.

5 cups water
2 cups short-grain brown rice
3 cups vegetable broth
1/2 cup soy sauce
1/4 cup brown rice syrup
1 large parsnip, peeled and diced (about 1 cup)
5 small burdock roots, peeled and diced (about 1 cup)
3 medium carrots, peeled and diced (about 1 cup)
2 cups broccoli florets
6 scallions, trimmed and thinly sliced
4 teaspoons toasted sesame seeds
1/4 cup toasted nori ribbons

1. Bring water to boil in medium saucepan. Add rice and reduce heat to low. Cover and cook for 45 to 50 minutes, or until rice is tender.

2. Combine broth, soy sauce, and brown rice syrup in medium saucepan and bring to boil. Add parsnip and burdock root. Reduce heat to medium-low and simmer for 10 minutes. Add carrots and simmer for 5 minutes. Add broccoli and simmer for 5 minutes longer, or until vegetables are tender. Add scallions and simmer for 1 minute.

3. Portion hot rice into bowls. Ladle broth mixture and vegetables over rice. Sprinkle each serving with sesame seeds and top with a tuft of toasted nori ribbons. Serve immediately.

PER SERVING 404 calories, 9g protein, 3g fat, 89g carbohydrates, 9g fiber, 774mg sodium, 220% vitamin A, 105% vitamin C, 15% calcium

SHIITAKE MUSHROOM MISO STEW

Serves 4

Red miso has a rich robust flavor that complements the earthy flavor of the mushrooms. Simmering the soba in the soup base helps thicken the stew, since the noodles release starch as they cook. Breaking the noodles helps them cook quickly. Fresh spinach could easily stand in for the watercress.

1 tablespoon Asian sesame oil
3/4 pound shiitake mushrooms, stems discarded and caps
  thinly sliced (about 4 cups)
1 medium onion, sliced
1 tablespoon minced fresh gingerroot
3 medium garlic cloves, minced
5 cups vegetable broth
6 tablespoons red miso
1 cup broken soba noodles (about 2 ounces)
1 large bunch watercress, coarsely chopped (about 2 cups)

1. Heat oil in large nonstick skillet over medium-low heat. Add mushrooms and onions and saute until vegetables are soft, about 8 minutes. Stir in ginger and garlic and cook for 1 minute.

2. Meanwhile, bring broth just to a boil in medium saucepan. Whisk in miso. Add soba and simmer until tender, about 7 minutes. Stir in watercress and mushroom mixture. Ladle into bowls and serve immediately

PER SERVING 250 calories, 9g protein, 5g fat, 45g carbohydrates, 6g fiber, 999mg sodium, 108% vitamin A, 35% vitamin C, 8% calcium

BIG SUPPER SALAD WITH CITRUS DRESSING

Serves 4

Flaxseed oil has a viscous texture and mild nutty flavor, ideal for salad dressings. It is available in most natural food stores in the refrigerator section and will deteriorate quickly if not kept cold. Unlike olive oil, flaxseed oil has a way of muting the taste of dressings. Keep this in mind when adding it to your cooking--you may need to punch up the seasonings. Toast the sunflower seeds in a dry skillet until fragrant, about 5 minutes.

8 cups mixed baby salad greens
2 cups cooked chickpeas or one 19-ounce can,
  drained and rinsed
2 cups cooked mung beans or one 19-ounce can,
  drained and rinsed
1 cup alfalfa sprouts
1/4 cup pitted and sliced black olives
1/2 small red onion, thinly sliced
2 medium tangerines, peeled, sectioned, and diced
  (seeds removed)
1 ripe avocado, halved, pitted, peeled, and diced (see note)
2 tablespoons sunflower seeds, toasted (see note)
1/4 cup tangerine or orange juice
2 tablespoons lemon juice
2 teaspoons Dijon mustard
2 tablespoons flaxseed oil or extra-virgin olive oil
  Salt and ground black pepper

1. Combine greens, chickpeas, mung beans, alfalfa sprouts, olives, onion, tangerines, avocado, and sunflower seeds in large salad bowl. Gently toss to combine.

2. Whisk together tangerine juice, lemon juice, and mustard in small bowl. Slowly whisk in oil until thickened. Season with salt and pepper to taste. Pour dressing over salad and gently toss to mix. Serve immediately.

NOTE: Avocados and sunflower seeds are rich in mono- and polyunsaturated fats. They may be omitted from this recipe to reduce fat to 12 g per serving.

PER SERVING 477 calories, 19g protein, 22g fat, 58g carbohydrates, 18g fiber, 438mg sodium, 41% vitamin A, 87% vitamin C, 18% calcium

STIR-FRIED TOFU WITH CHILES, GARLIC, AND VEGETABLES

Serves 4

Pressing the water out of the tofu helps it achieve a nice crisp texture in the wok. Of course, if you don't have time you can skip this step. Tofu is available in a wide variety of flavors, including lemon garlic and five-spice. For a change of pace, consider using any of the seasoned varieties available in supermarkets and natural food stores. This stir-fry is delicious as is, or served with steamed rice.

1 16-ounce package firm light tofu,
  drained
3 tablespoons Asian sesame oil
2 fresh chiles, such as jalapenos,
  stemmed, seeded,
  and chopped
6 scallions, trimmed and thinly sliced
6 medium garlic cloves, minced
1 1/2 teaspoons plus 2 tablespoons soy
  sauce
1 medium head bok choy, shredded
(about 4 cups)
1 15-ounce can baby corn, drained
1 medium red bell pepper, stemmed,
  seeded, and thinly sliced

1. Press tofu between two cutting boards; tip boards over sink edge and let excess liquid drain off for about 30 minutes. Cut pressed tofu into 1/2-inch cubes.

2. Heat 1 1/2 tablespoons oil in wok over high heat. When hot, add tofu and stir-fry for 5 minutes, or until golden brown. Add chiles, scallions, and garlic and stir-fry for 3 minutes. Stir in 1 1/2 teaspoons soy sauce. Transfer to bowl and keep warm.

3. Heat remaining 1 1/2 tablespoons oil in same wok over high heat. When hot, add bok choy, baby corn, and red pepper. Stir-fry until vegetables are al dente, about 5 minutes. Stir in remaining 2 tablespoons soy sauce.

4. Portion vegetables onto plates and top with tofu mixture. Serve immediately.

PER SERVING 222 calories, 7g protein, 11g fat, 28g carbohydrates, 8g fiber, 414mg sodium, 35% vitamin A, 139% vitamin C, 11% calcium

WINTER BEAN BOWL WITH LEMON AND MINT

Serves 4

Sweet, emerald green soybeans are an ideal addition to this salad, giving you the benefits of soy in its least refined form. You can find them frozen in the pod in most Asian grocery stores where they may be called edamame. They are also sold canned or dried (which you soak and cook like dried beans) in most natural food stores.

1/2 pound green beans, ends trimmed
  and cut into 1-inch pieces
  (about 4 cups)
2 cups cooked mung beans or one
  19-ounce can, drained and rinsed
2 cups cooked soybeans or one
19-ounce can, drained and rinsed
1/4 cup chopped fresh mint leaves
1 teaspoon grated lemon zest
2 tablespoons lemon juice
2 1/2 teaspoons Dijon mustard
1 medium garlic clove, minced
2 tablespoons flaxseed oil or
  extra-virgin olive oil
  Salt and ground black pepper

1. Bring an inch or two of water to boil in medium saucepan. Arrange green beans in steamer basket and lower basket into saucepan. Steam green beans until tender, about 8 minutes. Refresh under cold water. Pat dry and add to salad bowl, along with mung beans, soybeans, and mint.

2. Combine lemon zest and juice, mustard, and garlic in small bowl. Slowly whisk in oil. Pour dressing over beans and gently toss to combine. Season with salt and pepper to taste. Serve immediately.

PER SERVING 355 calories, 23g protein, 16g fat, 36g carbohydrates, 17g fiber, 357mg sodium, 9% vitamin A, 35% vitamin C, 16% calcium

SPICY CHICKPEA PATTIES WITH TROPICAL SALSA

Serves 4

Since not all chiles are created equal, take care when choosing your form of fire. Jalapenos tend to be the mildest, while habaneros will likely send you running for cover. These patties are best eaten hot, as they can crumble when refrigerated.

3 fresh chiles, stemmed, seeded,
  and minced
2 medium garlic cloves, minced
4 cups cooked chickpeas or two
  19-ounce cans, drained and rinsed
1/2 small red bell pepper, stemmed,
  seeded, and minced
1/3 cup chopped fresh cilantro leaves
2 teaspoons ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon salt
2/3 cup fresh whole grain breadcrumbs
1 kiwi fruit, peeled and diced
1 ripe papaya, peeled, seeded,
  and diced
1/2 cup diced pineapple
2 teaspoons lime juice
1 tablespoon extra-virgin olive oil

1. Combine chiles and garlic in large bowl; transfer 1/2 teaspoon of the mixture to medium bowl.

2. Add chickpeas, red pepper, 2 tablespoons cilantro, cumin, turmeric, and salt to the large bowl. Using a potato masher or fork, mash mixture until it forms a coarse paste, about 2 minutes. Stir in breadcrumbs.

3. Add kiwi fruit, papaya, pineapple, lime juice, and remaining cilantro to the medium bowl with remaining chile-garlic mixture. Toss to combine.

4. Using your hands, shape chickpea mixture into 8 patties. Heat oil in large nonstick skillet over medium heat. When hot, add patties and cook for approximately 4 minutes on each side, or until golden and heated through. To serve, place two patties on each plate and serve with a portion of salsa. Serve immediately.

PER SERVING 396 calories, 17g protein, 9g fat, 66g carbohydrates, 13g fiber, 214mg sodium, 9% vitamin A, 157% vitamin C, 13% calcium

LINGUINE WITH TOMATO SAUCE, ESCAROLE, AND BLACK OLIVES

Serves 4

This is a very quick dish that could easily become a part of your busy weeknight recipe repertoire. Any tender leafy green can be substituted for the escarole, including chicory, spinach, beet greens, or Swiss chard. While the carrot may seem like an odd addition, it helps soften the acidic bite of the tomatoes.

1 tablespoon plus 1 1/2 teaspoons
  extra-virgin olive oil
3/4 pound escarole, tough stems
  removed and coarsely chopped
1 medium onion, chopped
1 medium carrot, peeled and grated
4 cups chopped vine-ripened
  tomatoes or two 15-ounce cans
  whole peeled tomatoes with juice
1/3 cup pitted and sliced kalamata
  olives
3 medium garlic cloves, minced
1/4 cup chopped fresh parsley leaves
  Salt and ground black pepper
1 pound whole wheat linguine
  or spaghetti

1. Bring 4 quarts of water to boil in large pot for cooking pasta.

2. Place 1 tablespoon oil in large nonstick skillet over medium-high heat. When hot, add escarole, onion, and carrot. Saute until vegetables are soft, about 8 minutes. Stir in tomatoes, olives, and garlic. Reduce heat to low and simmer until sauce thickens, about 12 minutes. Swirl in parsley and remaining 1 1/2 teaspoons oil. Season with salt and pepper to taste.

3. While sauce is simmering, add pasta and salt to taste to boiling water. Cook until al dente. Drain and toss pasta with sauce. Serve immediately.

PER SERVING 560 calories, 18g protein, 10g fat, 102g carbohydrates, 9g fiber, 405mg sodium, 82% vitamin A, 81% vitamin C, 10% calcium

WARM LENTIL AND VEGETABLE SALAD WITH TOASTED WALNUTS AND DILL

Serves 4

This salad makes a terrific centerpiece for a meal that could begin with a winter squash bisque and end with a warm fruit crisp. For a quick lunch, pile the salad into a pita pocket, or fold it into a tortilla wrap with some mixed salad greens. Don't forget to toast the nuts to bring out their flavor. Place the nuts in a dry skillet set over medium heat and toast them until fragrant, shaking pan occasionally, about 5 minutes.

3 cups water
1 cup brown lentils, picked over to
  remove pebbles and rinsed
20 medium Brussels sprouts, stem ends trimmed and halved
1 medium sweet potato, diced
  (peeling is optional)
1 small red onion, chopped
  (about 1/2 cup)
1/4 cup rice wine vinegar
2 medium garlic cloves, minced
2 tablespoons flaxseed oil or
  extra-virgin olive oil
1/2 cup chopped walnuts, toasted
1/3 cup chopped fresh dill leaves
  Salt and ground black pepper

1. Combine water, lentils, Brussels sprouts, sweet potato, and half of onion in large saucepan. Bring just to a boil. Reduce heat to low, partially cover, and simmer for 20 minutes, or until lentils and vegetables are tender. Drain and transfer to salad bowl.

2. Combine vinegar and garlic in small bowl. Slowly whisk in oil until thickened. Pour over lentil mixture and toss to combine. Add remaining onion, walnuts, and dill and toss again. Season with salt and pepper to taste. Serve warm.

PER SERVING 353 calories, 15g protein, 17g fat, 41g carbohydrates, 14g fiber, 297mg sodium, 74% vitamin A, 126% vitamin C, 9% calcium

Victoria Abbott Riccardi is a food writer based in Boston. She studied French cooking at Le Cordon Bleu and Japanese cooking in Kyoto, Japan.

COPYRIGHT 1999 Weider Publications
COPYRIGHT 2000 Gale Group