Benefis Healthcare Sletten Cancer Institute | Programs & Services: Recipes

Recipes

Many of you who attended our "Eat to Beat Colon Cancer" community education event in March asked us for the featured recipes. Because this event was so well received, we will host another similar event next year, again featuring Certified Executive Chef Brian E. Bagley of Great Falls.

Check back for details of the event, as well as more healthy recipes you can prepare at home to help you and your family stay healthy!

Apple Cranberry Salad

3	Apples, red and green, cored and chopped into 3” pieces
1 cup	Celery, sliced on bias
3/4 cup	Cranberries, sweetened dried
1/2 cup	Hazelnuts, toasted and coarsely chopped
1/2 cup	Yogurt, plain, low fat
3 Tbsp.	Orange juice concentrate, thawed
1/4 tsp.	Salt

Blend apples, celery, cranberries and hazelnuts in a large bowl, set aside. Mix yogurt, orange juice concentrate and salt until blended. Pour over apple mixture and mix until blended. Makes 6-8 servings.

Nutritional analysis per serving:
Calories 150 (29% calories from fat), Protein 2 g, Carbohydrate 26 g,
Fiber 4 g, Fat 5 g, Saturated fat 0.5 g, Cholesterol -
0 mg, Sodium 110 mg

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Classic Stir Fry

The keys to a successful stir-fry are noted in the instructions below: Use a very high heat, avoid crowding the pan by cooking ingredients in batches, if necessary, and start with the vegetables that take the longest to cook.
Ingredients:

4 Tbsp.	reduced-sodium soy sauce, divided
2 Tbsp.	water or fat-free, reduced-sodium chicken broth
2 tsp.	sugar, divided
1/2 tsp.	minced scallion
2 Tbsp.	Mirin (Japanese cooking rice wine), or Japanese sake, or broth plus 1 pinch sugar, divided
1/4 tsp.	minced fresh ginger
1 cup	thinly-sliced chicken, meat or fish
1 tsp.	cornstarch
2-3 Tbsp.	peanut or canola oil, divided
1 cup	cut-up green vegetable, such as string beans, snow peas, broccoli
1 cup	cut-up red or orange vegetable, such as bell pepper, carrot, red onion
1 cup	cut-up light-colored vegetable, such as onion, bok choy, zucchini
3 cups	steamed rice (preferably brown)

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Whole Wheat Blueberry Muffins

Nonstick cooking spray
1 cup	whole wheat flour
3/4 cup	all-purpose flour
1/2 cup	firmly packed light brown sugar
1 Tbsp. plus 1 tsp.	baking powder
1 tsp.	ground cinnamon
1/2 tsp.	ground allspice
1/2 tsp.	salt
1 cup	lowfat buttermilk
2 Tbsp.	canola oil
2 Tbsp.	unsweetened applesauce
1 egg	lightly beaten
1 cup	fresh or frozen blueberries

Preheat oven to 400 degrees. Lightly spray muffin tin with cooking spay. In large bowl, combine flours, brown sugar, baking powder, cinnamon and allspice. In another bowl, whisk together buttermilk, oil, applesauce and egg. Make well in center of dry ingredients. Pour in buttermilk mixture, stirring until just combined (do not overmix). Stir in blueberries. Spoon batter evenly into prepared muffin cups. Bake until tops are golden, 20-25 minutes. Transfer pan to wire rack to cool slightly. Transfer muffins to cooling rack. Serve warm.

Makes 12 muffins. Per muffin: 112 calories, 3 g total fat (<1 g saturated fat), 19 g carbohydrates, 3 g. protein, 2 g dietary fiber, 262 mg sodium.

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If you have any questions about Sletten Cancer Institute, please email SCI Marketing & Public Relations. We want to hear from you!