Vanderbilt-Ingram Cancer Center

This is not only good for you but also good in you—making it a healthy comfort food.

Yield: 10 servings
Serving size: 1 square

Ingredients:
1 cup cornmeal
1 cup flour
1/4 cup white sugar
1 tsp baking powder
1 cup 1% fat buttermilk
1 egg, whole
1/4 cup tub margarine
1 tsp vegetable oil (to grease baking pan)

Directions:
1. Preheat oven to 350 °F.
2. Mix together cornmeal, flour, sugar, and baking powder.
3. In another bowl, combine buttermilk and egg. Beat lightly.
4. Slowly add buttermilk and egg mixture to dry ingredients.
5. Add margarine, and mix by hand or with mixer for 1 minute.
6. Bake for 20–25 minutes in an 8- by 8-inch, greased baking dish. Cool. Cut into 10 squares.

Nutritional Information (per serving):
Calories: 178
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 22 mg
Sodium: 94 mg
Total fiber: 1 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 132 mg

Is it pilaf? Is it pasta? This dish is both—and healthy and tasty too.

Yield: 6 servings
Serving size: 2/3 cup

Ingredients:
2 Tbsp olive oil
1/2 cup vermicelli, finely broken, uncooked
2 Tbsp onion, diced
1 cup long grain white rice, uncooked
1 1/4 cup chicken stock, hot
1 1/4 cup water, hot
1/4 tsp ground white pepper
1 bay leaf
2 Tbsp Parmesan cheese, grated

Directions:
1. In large skillet, heat oil. Sauté vermicelli and onion until golden brown (about 2–4 minutes) over medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer for 15–20 minutes. Fluff with fork. Cover and let stand for 5–20 minutes. Remove bay leaf.
3. Sprinkle with cheese, and serve immediately.

Nutritional Information (per serving):
Calories: 208
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 2 mg
Sodium: 140 mg
Total fiber: 1 g
Protein: 5 g
Carbohydrates: 33 g
Potassium: 90 mg

Drain the marinade before serving this dish in order to lower the fat and sodium—but keep all the great taste.

Yield: 18 servings
Serving Size: 1/2 cup

Ingredients:
1 lb uncooked small seashell pasta
(9 cups cooked)
2 Tbsp vegetable oil
3/4 cup sugar
1/2 cup cider vinegar
1/2 cup wine vinegar
1/2 cup water
3 Tbsp prepared mustard
to taste black pepper
1 jar (2 oz) sliced pimentos
2 small cucumbers
2 small onions, thinly sliced
18 leaves lettuce

Directions:
1. Cook pasta in unsalted water, drain, rinse with cold water, and drain again. Stir in oil.
2. Transfer to 4-quart bowl. In blender, place sugar, vinegars, water, prepared mustard, salt, pepper, and pimento. Process at low speed for 15–20 seconds, or just enough so flecks of pimento can be seen. Pour over pasta.
3. Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well.
4. Marinate, covered, in refrigerator for 24 hours. Stir occasionally.
5. Drain, and serve on lettuce.

Nutritional Information (per serving):
Calories: 158
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 35 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 31 g
Potassium: 150 mg

Simple and simply delicious—here’s a healthy sauce to serve with spaghetti or other pasta.
Yield: 6 servings
Serving size: 3/4 cup

Ingredients:
2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
11/4 C zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 can (8 oz) tomato sauce
1 can (6 oz) tomato paste*
2 medium tomatoes, chopped
1 cup water
*Reduce sodium by using 6-oz can of no salt added tomato paste.
New sodium content for each serving is 260 mg.

Directions:
1. In medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
2. Add remaining ingredients and simmer, covered, for 45 minutes. Serve over spaghetti.

Nutritional Information (per serving):
Calories: 102
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 459 mg
Total fiber: 5 g
Protein: 3 g
Carbohydrates: 14 g
Potassium: 623 mg

Here’s a one-dish meal that tastes even better than it sounds.
Yield: 6 servings
Serving size: 7 oz

Ingredients:
1 lb top round beef
1 Tbsp paprika
11/2 tsp oregano
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 cup onion, finely chopped
2 cup beef broth
2 cloves large garlic, minced
2 large carrots, peeled, cut into very thin, 21/2-inch strips
2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed, coarsely torn as needed nonstick cooking spray

Directions:
1. Partially freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture.
3. Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for 5 minutes. Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir in carrots, lay greens over top, and cook covered until carrots are tender, about 15 minutes.
4. Serve in large serving bowl with crusty bread for dunking.

Nutritional Information (per serving):
Calories: 340
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 64 mg
Sodium: 109 mg
Total fiber: 8 g
Protein: 30 g
Carbohydrates: 45 g
Potassium: 1,278 mg

Surprise your taste buds with this flavorful dish — esta terrifica!
Yield: 8 servings
Serving size: 1 cup

Ingredients:
1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 tsp dried red pepper (optional)
1/2 tsp oregano
1 tsp olive oil
1 tsp salt
1 tsp brown sugar
1/2 cup vinegar
1/2 cup water

Directions:
1. Blanch cabbage with boiling water for 1 minute. Discard water.
2. Place cabbage in large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
3. Place in refrigerator for at least 2 hours before serving.

Nutritional Information (per serving):
Calories: 41
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Total fiber: 2 g
Protein: 2 g
Carbohydrates: 7 g
Potassium: 325 mg

Find french fries hard to resist? Here’s a version to give in to.

Yield: 5 servings
Serving size: 1 cup

Ingredients:
4 (2 lb) large potatoes
8 cup ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil

Directions:
1. Scrub potatoes and cut into 1/2-inch strips.
2. Place potato strips into ice water, cover, and chill for 1 hour or longer.
3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475 °F oven for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15–20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

Nutritional information (per serving):
Calories: 238
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 163 mg
Total fiber: 5 g
Protein: 5 g
Carbohydrates: 48 g
Potassium: 796 mg

This heart healthy sauce uses lemon juice and herbs for a tangy taste.
Yield: 6 servings
Serving size: 1/2 cup

Ingredients:
1/2 head small cauliflower, cut into florets
2 cups broccoli, cut into florets
2 Tbsp Lemon juice
1 Tbspolive oil
1 clove garlic, minced
2 tspfresh parsley, chopped

Directions:
1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In small saucepan, mix the lemon juice, oil and garlic, and cook over low heat for 2 or 3 minutes.
3. Put vegetables in serving dish. Pour lemon sauce over them. Garnish with parsley.

Nutritional Information (per serving):
Calories: 22
Total fat: 2g
Saturated fat: less than 1g
Cholesterol: 0mg
Sodium: 7mg
Total fiber: 1g
Protein: 1g
Carbohydrates: 2g
Potassium: 49mg

Don’t forget to remove the skin and fat to keep this zesty dish heart healthy.
Yield: 8 servings
Serving size: 1 chicken part with sauce

Ingredients:
3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar
black pepper to taste
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 cup chicken stock or broth, fat skimmed from top

Directions:
1. Place chicken in 13-by 9-by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 °F for 1 hour or until done. While cooking, baste occasionally.

Nutritional Information (per serving):
Calories: 176
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 68 mg
Sodium: 240 mg
Total fiber: 1 g
Protein: 24 g
Carbohydrates: 7 g
Potassium: 360 mg

Fish and clam juice give this soup a hearty taste of the sea.
Yield: 8 servings
Serving size: 1 cup

Ingredients:
2 lbs. Varied fish fillets (such as haddock, perch, flounder, cod, sole), cut into 1-inch cubes
2 tbsp Olive oil
1 clove Garlic, minced
3 Carrots, cut in thin strips
2 cups Celery, sliced
1/2 cup Onion, chopped
1/4 cup Green peppers, chopped
1 can (28 oz) Whole tomatoes, cut up, with liquid
1 cup Clam juice
1/4 tsp Dried thyme, crushed
1/4 tsp Dried basil, crushed
1/8 tsp Black pepper
1/4 cup Fresh parsley, minced

Directions:
1. Heat oil in large saucepan. Sauté garlic,carrots, celery, onion, and green pepper in oil for 3 minutes.
2. Add remaining ingredients, except parsley and fish. Cover and simmer for 10-15 minutes or until vegetables are fork tender.
3. Add fish and parsley. Simmer covered for 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.

Nutritional Information (per serving):
Calories: 170
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 56 mg
Sodium: 380 mg
Total fiber: 3 g
Protein: 22 g
Carbohydrates: 9 g
Potassium: 710 mg