Food
Foods
That Fight
Cancer
From American Insitute for Cancer Reseach
Brown Rice Pilaf with Sage,
Walnuts and Dried Fruit
1 medium onion, chopped
1 medium stalk celery, ends trimmed and chopped
2 cups uncooked brown rice
2 1/2 cups water
2 cups fat-free, reduced-sodium chicken or vegetable
broth
1/4 cup dark raisins
1/4 cup chopped dried apricots
1/4 cup chopped walnuts (optional)
1 tsp. dried sage
2 Tbsp. chopped fresh sage
Spray large skillet with canola oil cooking spray. Heat
skillet over medium heat. Saute onion and celery until ten-
der, about 5 minutes. Add brown rice, and saute for 5 min-
utes. Add water, broth, raisins and apricots; heat to boiling.
Reduce heat to low, cover and simmer until rice is tender
and liquid is absorbed, about 50 minutes. Stir in walnuts if
desired, sage, salt and pepper. Transfer to serving dish.
Garnish with fresh sage and serve immediately.
Makes 8 servings.
Per serving: 213 calories, 1 g total fat (<1 g saturated
fat), 45 g carbohydrates, 5 g protein, 4 g dietary fiber, 150
mg sodium.
Two-Potato Salad
1 lb. 3/4-inch diced boiling potatoes, preferably yellow-
fleshed
(peeled)
1 1b. 3/4-inch diced sweet potatoes (peeled)
1/4 cup Dijon mustard
3 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
2/3 cup minced shallots
1 Tbsp. minced fresh rosemary leaves
1 Tbsp. minced fresh thyme leaves
4 cups loosely-packed washed spinach leaves torn
into bite-size pieces*
Salt and freshly ground black pepper to taste
Place boiling potatoes and sweet potatoes in separate pots
with enough cold water to cover. Cover with tight-fitting
lids and bring to boil. Reduce heat to simmer and cook until
just barely tender. (Potatoes will continue cooking after
removed from pot.)
Meanwhile, make dressing by mixing mustard and vine-
gar in bowl, and gradually whisking in oil until smooth and
well combined. Mix in shallots and herbs. Season to taste
with salt and pepper, as desired.
When potatoes are not quite completely tender when
pierced with a fork, drain and transfer to large bowl. Mix in
half the dressing (about 1/4 cup) and set aside to allow pota-
toes to absorb flavors while cooling.
When they reach room temperature, lightly mix in
spinach and remaining dressing. Adjust seasoning with
additional salt and pepper, as desired.
*Baby spinach leaves can be used as is.
Makes 12 1/2-cup servings.
Per serving: 116 calories, 5 g. total fat (less than 1 g. sat-
urated fat), 16 g. carbohydrate, 2 g. protein, 3 g. dietary
fiber, 151 mg. sodium.
Page 10 The Portland Skanner January 11, 2012