Cancer-Fighting Cookbook (14 page)

1. Preheat oven to 350°F.
   

2. In a large skillet, brown beef, stirring to break up beef, until partially cooked. Add onion and garlic; cook and stir until beef is done and vegetables are tender. Drain thoroughly.
   

3. Add 1 cup beef stock, wine, and tomato paste and stir until tomato paste is blended. Add bulgur, cinnamon, nutmeg, allspice, salt, and pepper and bring to a boil. Reduce heat and simmer for 20 minutes.
   

4. Bring a large pot of salted water to a boil.
   

5. In a medium saucepan, combine arrowroot and remaining 1 cup beef broth; stir to blend.
   

6. Add evaporated milk and bring to a boil over medium heat. Cook and stir with wire whisk until thickened, about 5–6 minutes. Remove from heat and stir in ½ cup Parmesan cheese and the cottage cheese.
   

7. Cook pasta until al dente; drain and add to cheese mixture.
   

8. Spray 9″ × 13″ glass baking dish with nonstick cooking spray. Layer half of the pasta mixture and half of the meat mixture in pan. Repeat layers, then sprinkle with remaining ¼ cup Parmesan cheese.
   

9. Bake for 45–50 minutes or until casserole is bubbling and cheese is melted and beginning to brown. Let stand for 10 minutes, then serve.
   

PER SERVING
Calories: 450 | Fat: 11g | Sodium: 640mg | Carbohydrates: 52g | Fiber: 4g | Protein: 35g

Stroganoff is the perfect recipe for entertaining. Serve it with a spinach salad, some dinner rolls warm from the oven, and an apple pie.

1. Trim excess fat from the steak and slice against the grain into ¼″ strips.
   

2. In a large skillet, heat olive oil over medium heat. Add onion and mushrooms; cook and stir until tender, about 5 minutes.
   

3. Add beef and cook, stirring frequently, until browned, about 4 minutes longer.
   

4. Meanwhile, in small bowl combine tomato paste, water, basil, arrowroot, yogurt, and stock and mix with wire whisk until blended.
   

5. Add to skillet and bring to a simmer. Simmer for 3–4 minutes or until sauce thickens. Serve immediately over hot cooked noodles.
   

PER SERVING
Calories: 320 | Fat: 13g | Sodium: 135mg | Carbohydrates: 28g | Fiber: 2g | Protein: 23

Tomato Paste

Tomato paste is an excellent ingredient to add lots of flavor to a dish without extra fat. If you can find tomato paste in a tube, just store it in the refrigerator and use it as you need it. If you can only find it in a can, remove the paste from the can and freeze it in a small freezer bag and cut off the amount you need.

Cabbage is delicious when lightly cooked. It adds color, crunch, and fiber to this simple dish.

1. Trim excess fat from steak and cut into 1/8″ × 3″ strips against the grain.
   

2. In a small bowl, combine orange juice, hoisin sauce, rice vinegar, arrowroot, and pepper and mix well. Set aside.
   

3. In a large skillet, heat vegetable oil over medium high heat. Add gingerroot and onion; cook and stir for 3–4 minutes until onion is crisp-tender.
   

4. Add beef and cook for 2–3 minutes or until browned. Remove beef and onion from skillet with slotted spoon. Set aside.
   

5. Add cabbage, carrots, and green onion to skillet; stirfry for 3 minutes.
   

6. Stir orange juice mixture and add to skillet along with beef. Stir-fry until sauce thickens slightly and beef and vegetables are tender. Serve immediately over hot cooked rice.
   

PER SERVING
Calories: 270 | Fat: 11g | Sodium: 230mg | Carbohydrates: 22g | Fiber: 4g | Protein: 22g

You can marinate the beef for up to 4 hours in the refrigerator. Don't marinate longer than that or the texture may soften too much.

1. In a medium bowl, combine lemon juice, olive oil, tarragon, Tabasco, salt, pepper, and garlic; mix well.
   

2. Trim excess fat from steak and cut into 1″ cubes. Add to lemon mixture and toss to coat; let stand for 20 minutes at room temperature.
   

3. Prepare and preheat grill.
   

4. Thread marinated beef, bell pepper strips, and zucchini slices on metal skewers.
   

5. Cook 6″ from medium coals for 6–8 minutes, turning once and brushing with any remaining lemon juice mixture, until beef is desired doneness and vegetables are tender. Serve immediately.
   

PER SERVING
Calories: 250 | Fat: 13g | Sodium: 230mg | Carbohydrates: 6g | Fiber: 2g | Protein: 27g

The essential oils in citrus peels add lots of flavor and provide highly beneficial nutritional properties thought to help reduce inflammation and possibly fight cancer. This recipe is very high in vitamin C as well as low in fat.

1. Thinly peel skin from oranges in wide strips, taking care not to include white pith. Julienne zest into thin strips.
   

2. Squeeze orange juice and combine with soy sauce, vinegar, arrowroot, and agave syrup in small bowl.
   

3. Trim excess fat from beef and cut across the grain into 1/8″ × 3″ slices.
   

4. Heat half of the sesame oil in large wok or skillet over medium-high heat. Add garlic and ginger root; stir-fry for 2 minutes.
   

5. Add beef; stir-fry for 3–4 minutes until browned. Remove beef from wok with slotted spoon and set aside.
   

6. Add remaining oil to wok and add broccoli. Stir-fry for 1 minute, then add water. Cover and simmer, stirring occasionally, until water evaporates and broccoli is tender.
   

7. Add bell pepper and onion to wok; stir-fry for 2 minutes.
   

8. Return beef to skillet along with orange juice mixture. Stir-fry until sauce has thickened, about 2–3 minutes. Serve immediately over hot cooked rice.
   

PER SERVING

Calories: 290 | Fat: 15g | Sodium: 580mg | Carbohydrates: 21g | Fiber: 8g | Protein: 22g

This dish should be served immediately after it is cooked to prevent the beef from toughening up. Serve it with cellophane noodles.

1. Heat nonstick skillet to medium-high and spray with cooking spray. Add beef and garlic to skillet. Cook on medium-high heat for 5 minutes, stirring often.
   

2. Add remaining ingredients to skillet. Lower heat to medium and cook for 10 minutes, stirring often.
   

PER SERVING
Calories: 271 | Fat: 15g | Sodium: 790mg | Carbohydrates: 8g | Fiber: 2g | Protein: 25g

Beef for Stir-Fry

For stir-frying, cut beef into ¼″ strips about 3″ long. Cut against the grain for the most tender results. Make sure you trim off any excess fat before you begin. Beef sliced this thin must be cooked quickly; do not overbrown in the first step.

This simple one-dish meal is a good choice for a busy weeknight dinner.

1. In a large nonstick skillet, cook the beef over medium heat until browned, about 5 minutes. Drain off any fat.
   

2. Add the onion, garlic, and jalapeño pepper and continue to cook until vegetables are tender, about 7 minutes longer. Drain again.
   

3. Add the rice, corn, barbecue sauce, ketchup, salt, and pepper and mix well.
   

4. Cook over low heat, stirring frequently, until food is hot. Serve immediately.
   

PER SERVING
Calories: 250 | Fat: 3.5g | Sodium: 410mg | Carbohydrates: 44g | Fiber: 4g | Protein: 13g

Mustard and sour cream coat pork tenderloin to keep in moisture while it slowly roasts to perfection.

1. Preheat oven to 325ºF. In glass baking dish, combine red wine, agave syrup, and olive oil. Add pork tenderloin; turn to coat. Cover and refrigerate for 8 hours.
   

2. Let pork stand at room temperature for 20 minutes. Roast for 30 minutes, basting with the marinade.
   

3. In small bowl, combine sour cream, mustard, and chives. Spread over the tenderloin.
   

4. Continue roasting for 25–35 minutes or until pork registers 160ºF. Let stand for 5 minutes, and slice to serve.
   

PER SERVING
Calories: 170 | Fat: 8g | Sodium: 240mg | Carbohydrates: 3g | Fiber: 0g | Protein: 21g

Medallions are simply thin pieces of tender, lean meat. They must be cooked quickly so they stay tender and juicy.

1. Place pork chops between 2 sheets of waxed paper. Gently pound with a meat mallet or rolling pin to 1/8″ thickness. Sprinkle with salt and pepper and set aside.
   

2. In a large saucepan, heat 1 tablespoon olive oil over medium heat. Add mushrooms, carrot, green onion, and celery; cook and stir until tender, about 5 minutes.
   

3. Drain and remove to medium bowl; stir in lemon juice, thyme, and tomato.
   

4. Divide vegetable mixture among pork. Roll up, folding in sides, and secure with toothpicks or kitchen string. Sprinkle with 2 tablespoons arrowroot.
   

5. In same skillet, heat remaining 1 tablespoon olive oil. Brown the pork bundles for 3–4 minutes. Pour stock over pork, cover pan, and simmer until tender, about 10–15 minutes.
   

6. In a small bowl, combine remaining 1 tablespoon arrowroot and milk, mix well.
   

7. Remove pork from skillet and place on heated serving platter.
   

8. Add arrowroot mixture to skillet; cook and stir over medium heat until thickened and bubbly, about 5–6 minutes.
   

9. Remove toothpicks or string; slice pork into 1″ slices. Arrange on serving platter; pour sauce over medallions. Serve immediately.
   

PER SERVING
Calories: 320 | Fat: 19g | Sodium: 300mg | Carbohydrates: 12g | Fiber: <1g | Protein: 24g

This elegant dish is perfect for company. Serve with a spinach salad and cooked carrots.

1. Using a sharp knife, cut the tenderloin in half lengthwise; do not cut all the way through. Open the meat like a book, and pound with meat mallet to a 10″ × 6″ rectangle that is about 1/3″ thick. Set aside.
   

2. In a small bowl, combine apricots with stock; let stand for 5 minutes.
   

3. In a medium skillet, heat olive oil over medium heat. Add onion and celery; cook until tender, about 5 minutes. Remove pan from heat and add apricot mixture and cinnamon. Then add the bread crumbs, tossing to moisten.
   

4. Spread stuffing over pork. Roll up jelly-roll style, starting from the short edge. Secure with toothpicks or tie with kitchen string at 1″ intervals. Cut into 6 slices.
   

5. Preheat broiler. Place meat slices on broiler pan. Broil 6″ from the heat for 10 minutes, then carefully turn and broil for 8–12 minutes longer until pork is cooked and tender. Remove string or toothpicks.
   

6. While meat is broiling, combine arrowroot, nutmeg, and nectar in medium skillet; bring to a boil over medium-high heat. Boil until thickened and reduced, about 6–7 minutes. Pour over meat and serve immediately.