For Immediate Release: October 12, 2006
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e.Newsletter
October 2006
Healthy Choices

Menus for the New American Plate

These menus are all composed of dishes that are simple to make. Look in AICR’s Recipe Corner at www.aicr.org, in the New American Plate series of brochures from AICR (also available on-line) and The New American Plate Cookbook sold at major bookstores or online booksellers.

Menu 1. Breakfast 1 serving whole-grain cereal with berries, fat-free or lowfat milk or yogurt, 6 oz. orange juice Lunch 5-minute microwave-baked sweet potato, steamed broccoli, 1 Tablespoons salsa, 1 oz. cheddar cheese, 1 apple or other piece of fruit Dinner 1 serving Oven Roasted Fish Mediterranean Style, 1/4 cantaloupe topped with 1/2 cup fresh or frozen and thawed strawberries

Menu 2. Breakfast 2 Tablespoons low-fat cottage or ricotta cheese and 1 tsp. all-fruit preserves spread on 8-inch whole-wheat tortilla and rolled up, 6 oz. reduced-sodium vegetable juice Lunch Romaine, tomato and chickpea salad with quartered hard-boiled egg, lite vinaigrette dressing, 1 slice whole-grain bread, 1 cup red grapes Dinner 1 cup minestrone soup, 1 serving Veggie-Turkey Loaf, 1 small whole-grain roll, steamed broccoli drizzled with olive oil, 1/2 cup mango sorbet with 1/2 cup mixed berries (frozen and thawed if fresh are not in season)

Menu 3. Breakfast 1 whole-grain mini bagel (or half regular size bagel), 2 oz. canned and drained salmon mixed with 1 oz. low-fat cream cheese or Neufchatel cheese, slice of honeydew melon Lunch 1 large whole-wheat pita bread with 2 tablespoons hummus, grated carrot, sliced tomato and zucchini and green pepper strips, 1 cup cherries (frozen and thawed if fresh are not in season) Dinner 3 oz. herb-roasted skinless chicken breast, 1 serving Cider-Glazed Sweet Potatoes with Cranberries, steamed baby Brussels sprouts, 1 fresh pear or 1 cup pears canned in juice

Menu 4. Breakfast 2 eggs scrambled in 1 tsp. canola oil in nonstick pan, 2 slices whole-grain toast with all-fruit preserves, 1/2 grapefruit Lunch 1 serving Boston Bean Soup, 3 low-fat whole-grain crackers made with 0 trans fat, raw vegetables (cauliflower, red pepper, celery and carrots) with salsa dip, 1 cup fresh blueberries (or frozen and thawed) Dinner 1 serving Penne and Tuna, red leaf lettuce salad with artichoke hearts, red onion and mushrooms, iced tea, 1 seasonal fruit (peach, pear, or kiwi)

Menu 5. Breakfast 1 cup oatmeal with raisins and cinnamon, topped with chopped apple, 6 oz. orange juice, 1/2 cup vanilla low-fat yogurt Lunch 3 oz. meatloaf sandwich on whole-wheat bread with mustard and sliced onion, garden salad with low-fat vinaigrette, 1 cup fresh fruit salad Dinner 1 serving Classic Stir-Fry served over brown rice (included in recipe), 1/2 cup pineapple chunks canned in juice

Menu 6. Breakfast 1 Tbsp. peanut butter on whole-grain bread with all-fruit preserves OR 6 oz. low-fat yogurt mixed with fresh berries or peaches canned in juice; 6 oz. 100 percent apple juice. Lunch 3 oz. sliced white meat turkey on whole-grain bread with sliced tomato, 2 slices of avocado and sliced red onion, small slice angel cake topped with 1/2 cup raspberries (frozen and thawed if fresh not available) Dinner 1 cup roasted zucchini, carrots, onion and asparagus lightly drizzled with balsamic vinegar, 1/2 cup cooked whole grains (try barley, bulgur, kasha or millet), 1 serving Apple and Pork Stir-Fry with Ginger.

Menu 7. Breakfast Small low-fat muffin, 1/2 cup cottage cheese mixed with ? cup dried fruit, 6 oz. 100 percent fruit juice Lunch 1 serving Easy Lentil Soup, whole-grain pita bread, green salad with watercress or endive and low-fat vinaigrette dressing, fresh fruit (1 cup chopped fruit, berries, or 1 whole apple or pear) Dinner 1 serving Superbowl Chili Mac, 1 cup cole slaw, 1/2 cup cherries (frozen then thawed) with 1/2 cup low-fat frozen vanilla yogurt