Jeanne Besser - The Great American Eat-Right Cookbook: 140 Great-Tasting, Good-for-You Recipes

Published by
American Cancer Society
250 Williams Street NW
Atlanta, GA 30303-1002 USA

Copyright 2007 American Cancer Society

All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any form or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the publisher.

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Library of Congress Cataloging-in-Publication Data

Besser, Jeanne.

The great American eat-right cookbook / Jeanne Besser and Colleen Doyle.

p. cm.

ISBN-13: 978-0-944235-93-5 (hardcover)
ISBN-10: 0-944235-93-X (hardcover)

1. Quick and easy cookery. 2. Low-fat dietRecipes. 3. Low-calorie dietRecipes. I. Doyle, Colleen. II. Title.

TX833.5.B4877155 2007
641.555dc22

2007021930

Printed in the United States of America

PHOTOGRAPHY: Holly Sasnett, Atlanta, GA
COVER PHOTOGRAPH: Holly Sasnett, Atlanta, GA
FOOD STYLING: Jeanne Besser, Atlanta, GA
NUTRITIONAL ANALYSIS: Madelyn L. Wheeler, MS, RD, Zionsville, IN
DESIGN: Jill Dible, Atlanta, GA

AMERICAN CANCER SOCIETY
EDITOR: Jill Russell
MANAGING EDITOR: Rebecca Teaff
BOOK PUBLISHING MANAGER: Candace Magee
DIRECTOR, BOOK PUBLISHING: Len Boswell
STRATEGIC DIRECTOR, CONTENT: Chuck Westbrook

Quantity discounts on bulk purchases of this book are available. Book excerpts can also be created to fit specific needs. For information, please contact the American Cancer Society, Health Promotions Publishing, 250 Williams Street NW, Atlanta, GA 30303-1002, or send an e-mail to .

For more information about cancer, contact your American Cancer Society at 1-800-ACS-2345 or www.cancer.org.

COVER: Poached Salmon With Mango Salsa. For recipe, see page .

BACK COVER: Oven-Baked Potato Chips and Deconstructed Apple Crisp.
For recipes, see pages .

ABOUT THE NUTRITION INFORMATION: The nutrition information shown for each recipe represents one serving. Optional ingredients and ingredients listed without measurement (such as salt and pepper, unless a specific measurement is given) are not represented in the analysis. When two choices are given, the first was used in the analysis.

Eating more healthfully is something many of us aspire to and something that can seem daunting. Time is at a premium, old habits can be hard to break and, frankly, everyone wants food that tastes good. Without a roadmap, it can be difficult to make healthy choices.

But we have good news. While eating right can be a challenge, with a wide variety of quick, tasty, and healthy recipes for everything from breakfasts to desserts, it doesnt have to be. Grab your mixer and pull out your measuring cups. You want to eat right, and we want to help.

Welcome to The Great American Eat-Right Cookbook. This collection of delicious recipes is designed to motivate, captivate, encourage, and inspire. From familiar weeknight standbys and guest-worthy entrees to quick and easy snacks and sumptuous sweets, each turn of the page offers a recipe that is sure to please. Whether you are just learning your way around the kitchen or have a bit more culinary experience, these approachable, can-do recipeswith helpful tips along the waywill help you turn out dishes savored by family and friends alike.

Were all busy. Hectic schedules, work, family, and the obligations of everyday life can combine to make a fast meal a necessity. Most of the recipes in the following pages can be made quickly and contain ingredients you already have in your cupboard. Keeping healthy basics on handcanned beans, frozen fruits and vegetables, canned no-salt-added vegetables, and whole wheat pastas and flour, to name a fewcan make a huge difference. See How to Stock Your Kitchen to Promote Healthy Eating on pages for more help in planning ahead so you can make a great meal fast.

These recipes also pack a nutritious punch. You will discover the wonders of good-for-you recipes that include more of the things you wantfruits, vegetables, whole grainsand less of the things you dontsaturated fat, sodium, and sugar.

But lets face it: flavor matters. There are lots of ways to make dishes better for you, but if they dont taste good, it doesnt matter how healthy they arethey wont be eaten. Throughout the book, these recipes get an extra kick from fresh herbs, abundant spices, flavored vinegars, and more unusual ingredients like chili paste and chutney. The flavorful additions youll find throughout the book, even ones you might think would be forbidden in a healthy diet (in moderation, of course!), make a healthy meal one worth craving.

, for specific tips on making over almost any recipe.

At the bottom of each recipe, youll find nutrition information. Use this information to make healthy, informed, and balanced choices throughout the day. Keep that word in mindbalance. Its okay to have a few bites of something sweetjust dont have ten bites. Its okay to have some fat in your diet, especially healthy fats. The goal should not be to deprive yourself, but to eat a healthy and well-balanced diet. And because its important to watch how much you eatand not just what you eatthese recipes have built-in portion control: the number of servings per recipe reflects appropriate portion sizes, making it easier for you to keep calories under control.

We all want to lower our risk of cancer, heart disease, and diabetes. Here are the most important ways to improve your health and reduce your risk for all these chronic diseases: dont smoke, watch your weight, stay active, and make healthy food choices. The American Cancer Society Guidelines on Nutrition and Physical Activity on page provide important information on the choices everyone can make to improve their overall health.

Small steps matter. Each step you take toward better health is an important and positive one. Try to eat one cup more of fruits and vegetables each day. Choose whole grains over refined grains when possible. Limit the amount of processed and red meats you eat. Choose foods and beverages in amounts that will help you achieve and maintain a healthy weight.

Our hope is that these recipes will inspire you to get cooking, motivate you to make healthier choices, and encourage you to try something new: a new recipe, a new food, a new preparation method. We encourage you to make a commitment to yourself and make the choice to eat right. Challenge yourself to experiment with new and different ingredients. Challenge yourself to try a new recipe each week. Challenge yourself to add your own unique twist to the recipes in these pages to make them your own. And challenge yourself each day to take a step toward better health.