If you read our last blog post, you should have a nice list of great recipes to make for lunch. After trying out those recipes, you might want to think about dinnertime and how you can continue to prevent breast cancer through your diet.
Below we outline four more excellent cancer-preventive recipes you can follow for your dinner. You’ve got to keep your family fed and you might as well make sure their meals are both delicious and healthy!
1) Thai Garlic & Pepper Chicken
Pink Ribbon Cooking has an excellent recipe you can use to cook delicious Thai-style chicken. Be sure to add a veggie platter to this meal and possibly boil some white rice to have on the side.
1 pound chicken breast, sliced thinly across the breast
½ cup garlic cloves, peeled, smashed
1 ½ teaspoon white pepper, ground
3 teaspoons fish sauce
4 tablespoons coconut oil, canola oil or peanut oil
2-3 tablespoons water
1 cup cilantro leaves
- In a large skillet, set over medium high heat, heat the oil until hot. Add the garlic, stirring constantly so it doesn’t burn. When slightly golden brown, add the chicken. Cook until slightly golden brown, stirring every so often.
- When the chicken is cooked through add fish sauce and pepper. Mix well to combine. Cook for another minute or two. If the pan gets too dry add some water, a tablespoon at a time until the liquid lightly coats the chicken.
- Serve on steamed jasmine rice and garnish with the fresh cilantro leaves and a lime wedge or two (optional).
2) Lentil Dal
Lentils or beans are also very healthy for you. Lentils have some cancer-preventive properties like antioxidants so be sure to add this recipe to your nightly meals. Feel free to add a simple salad to this dinner too! Check out the Pink Ribbon Cooking recipe below.
½ lb. brown lentils (about 1 1/8 cups), washed and picked over
1 small onion, cut in half
2 garlic cloves, cut in half
1 bay leaf
4 cups water (more if necessary)
2 tablespoons canola or peanut oil
1 teaspoon cumin seeds, lightly toasted and ground
½ teaspoon chili powder
½ teaspoon turmeric
1 to 2 teaspoons curry powder, to taste
Salt, preferably kosher salt, to taste
½ cup plain low-fat yogurt
Chopped cilantro for garnish
1. Combine the lentils, onion, garlic, bay leaf, and water in a medium pot. Bring to a boil, then reduce the heat, cover and simmer 30 minutes. Add salt to taste (under-salt slightly because you will be reducing the liquid), and continue to simmer for another 15 minutes, until the lentils are falling apart tender and fragrant. Remove the onion and garlic and discard.
2. Heat the oil in a large, heavy nonstick skillet over medium-high heat. Add the spices and stir as they cook for about 30 seconds. Add the lentils with their liquid and cook, stirring and mashing with the back of a wooden spoon, until the mixture thickens. Add salt to taste. Once the mixture has reduced to the desired consistency spoon onto plates and top each serving with a generous spoonful of yogurt and a sprinkling of chopped cilantro.
3) Orange-Sesame Salmon with Quinoa & Broccolini
Both citrus fruit like oranges as well as fish like salmon are known to prevent breast cancer, according to Eating Well. In fact, research shows that taking fish-oil supplements for 10 years can reduce your risk of ductal carcinoma, which is the most typical type of breast cancer women are diagnosed with.
The reasoning behind this is due to the omega-3 fats in fish oil, which decreases inflammation. So be sure to add salmon, sardines or tuna to your diet to prevent breast cancer. Add the Eating Well recipe below to your dinner in order to stay healthy and cancer-free! And if you prefer, you can switch the quinoa with rice or couscous!
1 cup quinoa
½ cup orange juice plus ⅓ cup, divided
2 scallions, sliced
1 bunch broccolini, trimmed
1 tablespoon extra-virgin olive oil
½ teaspoon ground pepper, divided
3 teaspoons toasted sesame oil, divided
¼ teaspoon garlic powder
4 4-ounce portions wild salmon
1 teaspoon black sesame seeds
1 tablespoon minced fresh ginger
1 tablespoon reduced-sodium tamari
1 teaspoon cornstarch
- Prepare quinoa according to package directions, substituting ½ cup orange juice for ½ cup water. Remove from heat and stir in scallions. Cover to keep warm.
- Preheat oven to 450°F. Line a rimmed baking sheet with foil.
- Toss broccolini with oil and ¼ teaspoon each salt and pepper in a large bowl. Transfer to the prepared baking sheet. Roast for 8 minutes.
- Meanwhile, combine 2 teaspoons sesame oil, garlic powder and the remaining ¼ teaspoon each salt and pepper in a small bowl. Brush the mixture on salmon.
- Push the broccolini to one side of the pan and place the salmon on the other side. Bake until the salmon is just cooked through, 5 to 8 minutes. Sprinkle the salmon with sesame seeds.
- Whisk the remaining ⅓ cup orange juice, 1 teaspoon sesame oil, ginger, tamari and cornstarch in a small microwave-safe bowl. Microwave on High for 1 minute. Divide the quinoa, broccolini and salmon among 4 plates. Drizzle with 2 tablespoons sauce each.
4) Roasted Vegetables & Black Bean Tacos
A higher intake of fiber could help you reduce your breast cancer risk as well, according to a report published in the American Journal of Clinical Nutrition. For every 10 grams of fiber added to a woman’s daily diet, breast cancer risk is reduced by 7 percent. This would mean at least ½ of a cup of beans.
Other legumes are great for you as well, such as lentils and peas. This recipe also calls for adding roasted root vegetables to your meal. Some typical root vegetables you can use include carrots, yams, potatoes, and onions. Check out this great recipe below!
1 cup roasted root vegetables (see associated recipe)
½ cup cooked or canned black beans, rinsed
2 teaspoons extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon chili powder
½ teaspoon ground coriander
¼ teaspoon kosher salt
¼ teaspoon ground pepper
4 corn tortillas, lightly toasted or warmed
½ avocado, cut into 8 slices
1 lime, cut into wedges
Chopped fresh cilantro & salsa for garnish
- Combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt and pepper in a saucepan. Cover and cook over medium-low heat until heated through, 6 to 8 minutes.
- Divide the mixture among the tortillas. Top with avocado. Serve with lime wedges. Garnish with cilantro, if desired.