How much do daily habits like diet and exercise affect your risk for cancer? Much more than you might think. Research has shown that poor diet and not being active are 2 key factors that can increase a person’s cancer risk. The good news is that you can do something about this.
Slow Cooker Chicken Tortilla Soup
This popular slow-cooker dish is easy to make and requires no pre-cooking or browning. This all-in-one soup is perfect for a chilly fall day and will make plenty of leftovers.
- 1 pound shredded, cooked chicken
- 1 (15 ounce) can whole peeled tomatoes, mashed
- 1 (10 ounce) can enchilada sauce
- 1 medium onion, chopped
- 1 (4 ounce) can chopped green chile peppers
- 2 cloves garlic, minced
- 2 cups water
- 1 (14.5 ounce) can chicken broth
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 bay leaf
- 1 (10 ounce) package frozen corn
- 1 tablespoon chopped cilantro
- 7 corn tortillas
- vegetable oil
- Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
- Preheat oven to 400 degrees F (200 degrees C).
- Lightly brush both sides of tortillas with oil. Cut tortillas into strips, then spread on a baking sheet.
- Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup.
Makes 8 servings
Nutrition Per Serving: 262 calories, 10.8g total fat, 45 mg cholesterol, 893 mg sodium, 24.7 g carbohydrates, 18 g protein
Honey Garlic Shrimp Stir Fry
This honey garlic shrimp stir fry is shrimp and broccoli tossed in a super easy sweet and savory sauce. A healthier dinner option that everyone will love! Feel free to add snow peas, carrots, mushrooms, and brown rice if desired.
- 1¼ lbs large shrimp (peeled and deveined)
- 2½ cups broccoli florets
- 2 teaspoons vegetable oil (divided use)
- 4 cloves garlic minced
- ¼ cup water
- ¼ cup low sodium soy sauce
- 3 tablespoons honey
- 2 teaspoons corn starch
- salt and pepper to taste
- Heat 1 teaspoon of oil in a large pan over medium high heat.
- Add the broccoli and cook for 4-5 minutes or until tender. Remove the broccoli from the pan; place it on a plate and cover to keep warm.
- Wipe the pan clean with a paper towel and turn the heat to high.
- Add the remaining teaspoon of oil to the pan.
- Season the shrimp with salt and pepper to taste and add them to the pan. Cook for 3-4 minutes, stirring occasionally, until pink and opaque.
- Add the garlic to the pan and cook for 30 seconds. Add the broccoli back into the pan.
- In a bowl whisk together the water, honey and soy sauce.
- In a small bowl mix the cornstarch with a tablespoon of cold water.
- Pour the soy sauce mixture over the shrimp and vegetables; cook for 30 seconds.
- Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
Makes 4 servings
Nutrition per serving: 242 calories, 20g carbohydrate, 31g protein, 4g fat, 653mg sodium, 1g fiber, 14g sugar
Quinoa Spinach Scramble
Looking for some protein at breakfast? This quinoa and spinach dish is packed with protein and will keep you satisfied. The spinach and bell pepper add a serving of vegetables and you can pair this with a citrus fruit (like an orange) to help absorb the calcium and iron from the spinach.
- 1/2 cup (85g) quinoa
- 1 large egg
- 3 large egg whites
- 2 tablespoons shredded Parmesan cheese
- 1 teaspoon dried thyme
- 1/2 large red bell pepper, chopped
- 2 cups (60g) fresh spinach, chopped
- 1 stalk green onion, chopped
- In a small pot, bring 3/4 cups water to a boil over high heat. Add the quinoa and return to the boil, then cover and reduce to low. Cook for 15 minutes, then uncover and fluff, all the water should be absorbed. Let cool, uncovered.
- In a medium bowl, whisk the egg and egg whites until mixed, then stir in Parmesan cheese and thyme. Stir in the cooled quinoa. Reserve.
- Coat a large sauté pan with a spritz of olive oil then set over medium-high heat; add the bell pepper, spinach and green onion. Stir for 2 minutes, until the peppers soften. Add the quinoa mixture and stir, reduce the heat to medium. Scrape the pan as you scramble the mixture. Cook until the eggs are done and the mixture looks dry, about 3 minutes.
Makes 2 Servings
Nutrition per serving: 258 calories, 7g total fat, 230mg sodium, 32g carbohydrates, 5g fiber, 3g sugar, 18g protein
This zucchini lasagna is layers of thinly sliced zucchini with three types of cheese and a meat sauce, all baked to golden brown perfection. A hearty low carb meal option that's perfect for feeding a crowd! Use low-fat cheese if you want to reduce the fat content.
- 3 large zucchini
- 1 teaspoon olive oil
- 1 pound ground beef (I use 93% lean)
- ½ cup onion finely chopped
- 2 teaspoons garlic minced
- 24-ounce jar marinara sauce
- 16 ounces ricotta cheese
- ½ teaspoon Italian seasoning
- 1 egg
- ½ cup grated low-fat parmesan cheese
- 2 cups shredded low-fat mozzarella cheese
- 1 tablespoon parsley chopped
- salt and pepper to taste
- Cut the zucchini into 1/8 inch slices. Sprinkle salt over the zucchini slices, then lay them out on a layer of paper towels to drain. Let sit for at least 10 minutes. Pat the tops of the zucchini slices with paper towels until dry. While zucchini is resting, prepare the sauce.
- Heat the olive oil in a large pan over medium heat.
- Add the ground beef and season with salt and pepper to taste. Cook for 5-6 minutes, breaking the meat up with a spatula, until beef is browned and cooked through.
- Add the onion and cook for another 3-4 minutes or until softened. Add the garlic and cook for 30 seconds. Add the marinara sauce and bring to a simmer; cook for 5 minutes.
- Place the ricotta cheese, Italian seasoning, egg, parmesan cheese, salt and pepper in a bowl. Mix until well combined.
- Preheat the oven to 375 degrees F. Coat a 2 or 3 quart baking dish with cooking spray. Place 1/4 of the sauce in the bottom of the dish. Add 1/3 of the zucchini slices on top. Spread 1/3 of the ricotta mixture over the zucchini then top with 1/3 of the mozzarella cheese. Repeat the layers, ending with the mozzarella cheese.
- Cover and bake for 30 minutes. Uncover and bake for an additional 20 minutes. Sprinkle with parsley, then let stand for 5-7 minutes.
Makes 8 servings
Nutrition per serving: 368 calories, 12g carbohydrate, 30g protein, 23g fat, 820mg sodium
Rice Pilaf with Cranberries and Pecans
This rice pilaf is made with a wild rice blend, apples, dried cranberries, pecans and fresh herbs. It's a colorful and hearty addition to any meal and is perfect for Fall.
- 1 cup wild rice blend
- 2 cups chicken broth
- 4 tablespoons butter
- ½ cup onion finely diced
- 2 Granny Smith apples finely diced
- ½ cup dried cranberries
- ½ cup pecans chopped
- 1 teaspoon fresh rosemary leaves minced
- 2 tablespoons fresh parsley leaves chopped
- salt and pepper to taste
- Combine the wild rice blend and chicken broth in a pot. Cook the rice according to package directions.
- While the rice is cooking, melt the butter in a large skillet over medium heat.
- Add the onion and cook for 4-5 minutes or until softened.
- Add the apples and cook for another 3-4 minutes or until softened.
- Pour the cooked rice into the pan with the onions and apples, then stir to combine.
- Add the dried cranberries, pecans, rosemary and parsley to the pan. Stir until thoroughly mixed. Season to taste with salt and pepper, then serve.
Makes 6 Servings
Nutrition per serving: 291 calories, 39g carbohydrates, 5g protein, 14g fat, 357mg sodium
Healthier Pumpkin Bread
This delicious pumpkin bread made with pumpkin puree and yogurt is moist with a little bit of spice. Perfect for this time of year!
- 2½ cups whole wheat flour
- 1 cup all-purpose flour
- 2 tsp baking soda
- 1 tsp baking powder
- ¼ tsp salt
- 1 tbsp pumpkin pie spice
- 1 (15 ounce) can pumpkin puree (not the pumpkin pie filling)
- 3 eggs
- ¾ cup sugar
- ¾ cup plain Greek yogurt
- ¾ cup water
- 2 tsp vanilla extract
- Preheat the oven to 350 degrees. Grease a loaf pan with cooking spray.
- In a large bowl, sift together whole wheat flour, all-purpose flour, baking soda, baking powder, salt, and pumpkin pie spice.
- In another large bowl, whisk together the pumpkin, eggs, sugar, Greek yogurt, water, and vanilla.
- Add the wet ingredients to the dry ingredients and stir until combined.
- Bake for 1 hour. Remove from oven and let sit for an additional 15 minutes before removing from the pan.
Makes 12 servings
Nutrition per serving: 222 calories, 1.9g fat, 44.5 g carbohydrates, 7g protein