Still planning that special meal for the important woman in your life? AICR is ready to help with a few easy to prepare and healthy gourmet recipes.
Check out our Apple and Leek Frittata, delicate in flavor, but strong on cancer-protective substances such as phenols (in apples) and allium compounds (in leeks).
The Meringue Tartlets with Strawberries are topped with a bit of dark chocolate that contain heart-healthy flavonoids that may also protect against cancer.
Finally, have you ever tried Spring Pea, Asparagus, and Mint Salad? This simple recipe blends 4 different greens for a unique salad that’s packed with flavor and nutrition. Asparagus and green peas both contain fiber and folate, two nutrients studied for their cancer-fighting properties.
And don’t forget the best gift of all – clean up the kitchen afterwards!
Apple and Leek Frittata
- 4 large eggs
- 4 large egg whites
- Canola oil spray
- 1 sweet apple (such as Fuji), peeled, cored and diced
- 1 leek, tough outer leaves removed, thinly sliced
- Salt and freshly ground black pepper, to taste
- 1 tsp. minced fresh rosemary
- 1 Tbsp. minced fresh chives
In mixing bowl, whisk together eggs and egg whites then set aside. Heat large nonstick skillet coated with canola oil spray over medium-high heat. Add apples and leeks and sauté for about 5 minutes, until apple is tender but not too soft. Pour eggs over apple and leek mixture. Season to taste with salt and pepper. Sprinkle mixture with fresh rosemary and chives. Cover and cook over low heat just until eggs are set. Gently slide frittata onto serving plate. Cut into 4 pieces and serve.
Makes 4 servings.
Per serving: 124 calories, 5 g. total fat (2 g. saturated fat),
10 g. carbohydrates, 10 g. protein, 2 g. dietary fiber, 122 mg. sodium.
Meringue Tartlets with Strawberries and Shaved Chocolate
To make successful meringues, be sure to start with clean, dry, grease-free equipment. If you prefer, trade strawberries for fresh or frozen sliced peaches.
- 2 cups sliced or chopped fresh strawberries
- 1/4 cup sugar plus 1 Tbsp. sugar, divided
- 4 large egg whites, at room temperature
- Dash of cream of tartar
- Dash of salt
- 2 Tbsp. plus 2 tsp. shaved good-quality dark chocolate
Preheat oven to 250 degrees. Mix strawberries with 1 Tbsp. of sugar. Refrigerate strawberries until ready to use.
With electric mixer at medium speed, beat egg whites with cream of tartar and salt for about 1 minute, until eggs are frothy. At high speed, add sugar, 1 Tbsp. at a time, beating for 3 to 5 minutes, or until stiff, glossy peaks form. Top baking sheet with parchment paper. Drop meringue onto baking sheet in eight 3 to 4 inch rounds, smoothing edges if possible. Bake for 1 hour. Turn oven off, but leave meringues in overnight. Do not open oven door. (Meringue is always best baked on a low humidity day.)
When ready to serve, gently peel meringues off parchment paper. Top each meringue with an equal amount of strawberries. Garnish each meringue with an equal amount of shaved chocolate. Serve immediately.
Makes 8 servings.
Per serving: 68 calories, 1 g. total fat (less than 1 g. saturated fat), 13 g. carbohydrates,
2 g. protein, 1 g. dietary fiber, 65 mg. sodium.