Vanderbilt-Ingram Cancer Center

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

Try this healthier, mouth-watering take on a classic favorite.
Yield: 8 servings  Serving size: 1 square

Ingredients:

1/2 tsp ground cinnamon
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 cup peach nectar
1/4 cup pineapple or peach juice (can use juice from canned peaches)
2 cans (16 oz each) peaches, packed in juice, drained, (or 1 3/4 lb fresh), sliced
1 Tbsp tub margarine
1 cup dry pancake mix
2/3 cup all-purpose flour
1/2 cup sugar
2/3 cup evaporated skim milk
As needed, nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar

Directions:

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture. Reduce heat and simmer for 5-10 minutes.
3. In another saucepan, melt margarine and set aside.
4. Lightly spray 8-inch square glass dish with cooking spray. Pour in peach mixture.
5. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk. Quickly spoon this mixture over peach mixture.
6. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
7. Bake at 400º F for 15-20 minutes, or until golden brown. Cool and cut into 8 squares.

Nutrition Information:

Each serving provides:
Calories: 271
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 263 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 54 g
Potassium: 284 mg

Colcannon is a traditional Irish food made from mashed potatoes, kale, or cabbage, butter, salt, and pepper. It can contain other ingredients such as milk, cream, leeks, onions, chives, garlic, boiled ham or Irish bacon. At one time it was a cheap, year-round staple food.

(Serves 4)

Ingredients:

2 medium potatoes, scrubbed
1 cup kale, stems removed and coarsely chopped
2/3 cup low-fat soymilk
3 tablespoons thinly sliced scallions
salt and pepper to taste

Directions:

Cut potatoes into large chunks. Add to a medium saucepan with enough water to cover the potatoes. Bring to a boil, reduce heat cook until tender when pierced with a fork-about 20 minutes.

Meanwhile, add about one inch of water to a medium saucepan. Insert steamer basket, bring to a boil then reduce heat to simmer. Add kale, cover, and steam for about 4 minutes. Remove kale and place in a mixing bowl.

Once potatoes are cooked, peel and add to kale.

In a small skillet, heat the soymilk and scallions, and simmer 5 minutes. Add to potatoes and kale and mash together. Add salt and pepper to taste. Serve hot.

Nutrition information (per approximately 2/3 cup serving):
87 calories
2.4 g protein
18.3 g carbohydrate
0.5 g fat
5.5% of calories from fat
0 mg cholesterol
30.7 mg of sodium

Sweet potatoes and bananas combine to make this flavorful, lowfat custard.
Yield: 6 servings
Serving size: 1/2 cup

Ingredients:
1 c sweet potato, cooked, mashed
1/2 c banana (about 2 small), mashed
1 c evaporated skim milk
2 Tbsp packed brown sugar
2 egg yolks (or 1/3 cup egg substitute), beaten
1/2 tsp salt
1/4 c raisins
1 Tbsp sugar
1 tsp ground cinnamon
As needed, nonstick cooking spray

Directions:
1. In medium bowl, stir together sweet potato and banana. Add milk, blending well.
2. Add brown sugar, egg yolks, and salt, mixing thoroughly.
3. Spray 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.
4. Combine raisins, sugar, and cinnamon. Sprinkle over top of sweet potato mixture.
5. Bake in preheated 325º F oven for 40-45 minutes, or until knife inserted near center comes out clean.

Nutritional Information (per serving):
Calories: 160
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 72 mg*
Sodium: 255 mg
Total fiber: 2 g
Protein: 5 g
Carbohydrates: 32 g
Potassium: 488 mg

*If using egg substitute, cholesterol will be lower.