When Is A Pilaf More Than A Pilaf? When It's A One-Dish Meal.American Institute for Cancer Research With slight adjustments, the pilaf can be transformed into a one-dish meal that helps lower the risk of cancer and promote weight loss. Pilafs of other countries, which often contain a wide variety of vegetables, fruits and nuts as well as meat, can serve as a model for a new, more health-protective American pilaf. According to Melanie Polk, Director of Nutrition Education at the American Institute for Cancer Research (AICR), "The pilaf is usually prepared as an occasional alternative to the usual potatoes or pasta that accompanies meat at a meal. But with some improvements, the pilaf can be turned into a great-tasting and fast one-dish meal that packs a lot of health benefits. By using a large proportion of vegetables, fruit, beans and nuts, with a smaller proportion of meat, the new pilaf can help families achieve a healthier eating style."  The New Pilaf Entrée Helps Transition to a Healthier Approach to Eating "The pilaf is an excellent way to transition away from the high-fat, less healthy, meat-dominated entrée so common today," says Polk. The new pilaf, with its 1/3 - 2/3 proportion of animal meats to grains and other plant-based foods, plus its high-fiber, low-fat content, represents the ideal diet for reducing the risk of cancer and other chronic health problems. These proportions are described in AICR's new brochure, The New American Plate, which introduces a fresh approach to eating. By following its guidelines, consumers can easily transition to a diet that helps reduce the risk of cancer and achieve a longer, healthier life. This approach to eating was endorsed by an AICR panel of experts who examined 247 studies on the link between cancer and eating fruits and vegetables. An impressive 78 percent of those studies showed vegetables and fruits to be cancer protective. This benefit is in part attributed to their rich supply of vitamins, minerals and phytochemicals (anti-cancer substances found only in plant foods) that protect the body's cells from damage by cancer-causing agents. An Old-World Dish Adapts to New Homelands The pilaf, which originated in the Middle East over 700 years ago, is cooked so the rice grains are fluffy but separate. In Persia and other parts of the East, according to The Oxford Companion to Food, rice was often combined with fruits like quince, sour cherry and pomegranate. The pilaf contains meat as well as vegetables in Central Asia, fish in Turkey and, in India, curry and strong spices. Rice is not always the grain of choice. In Syria and Armenia, bulgur is used instead. Elsewhere, couscous, quinoa and kasha, or buckwheat groats, is the main ingredient. In the New World, the pilaf underwent changes in both character and ingredients. Perhaps the most well-known American pilaf is Hoppin' John, which combines rice with black-eyed peas, vegetables, plus some form of pork for flavor. Believed to have been first cooked by African slaves recreating a native dish, it soon became popular throughout the Old South. Traditionally served on New Year's Day, Hoppin' John is said to bring good luck to whoever gets the silver coin hidden within. Healthy Hoppin' John 8 oz. (about 1 1/4 cups) dried black-eyed peas, rinsed and drained Cover peas with cold water and boil rapidly 1 minute. Remove from heat, cover and let stand at least 1 1/2 hours or overnight. Drain and rinse peas. Return peas to pot and add 3 cups water, onions, garlic, thyme, red pepper, bay leaf and enough instant broth mix to make 3 cups broth, according to package instructions. Simmer until peas are tender, 20 to 30 minutes. Drain peas, reserving liquid, and season with salt and pepper. Let liquid stand to let sediment settle. Transfer liquid to 4-cup measuring container and add enough prepared broth to make a total of 3 cups. Preheat oven to 325 degrees. Meanwhile, in a non-stick skillet sprayed with canola oil, slowly cook diced bacon until fat is rendered and bacon crisps. Remove bacon. Add rice to fat and stir over medium heat until rice turns golden and translucent. Place stock, rice and bacon in an ovenproof dish. Bring to a boil, cover and immediately place in oven. Bake until rice is tender, adding more stock if needed. Meanwhile, heat oil in a non-stick skillet. Add peppers and sauté until tender-crisp. Remove and set aside until ready to add to baked rice. When rice is tender, stir in peas, peppers and ham. Cover and return to oven for 5 minutes or until peas are completely heated through. Remove from oven. Toss lightly with fork to fluff rice. Sprinkle with parsley and serve. NOTE: Instant ham or pork broth mix is available in large supermarkets, often found in the Hispanic food section. A ham bone or ham hock can be used instead. Makes 6-8 servings containing 271 calories and 8 grams of fat. Pilaf's Dried Fruits and Nuts Help Maximize Cancer Protection Dried fruits and nuts, which are found in Middle Eastern pilafs, are rich in anti-cancer substances. Apricots are especially rich in beta carotene, which is linked to decreased risk of lung and oral cancers and may also play a role in slowing the progression of cancer. Cherries, which are rich in antioxidants, also contain perillyl alcohol, a natural compound that works to inhibit growth of tumors. Peanuts also contain perillyl alcohol. Many nuts, like almonds and pecans, are rich in the antioxidant Vitamin E. Walnuts contain phytosterols, plant compounds that show anticancer activity in lab and animal studies. Exotic Pilafs Are Adopted for American Kitchens In place of fruits unique to Middle East pilafs, golden raisins, dried apricots, currants, cranberries, or cherries can be used. Toasted almonds, walnuts, or pecans all work well in a pilaf. Many pilafs in the Middle East and North Africa use couscous as the base, which can be easily prepared in an "instant" process of steeping it in boiling water. Lamb and Couscous Pilaf with Dried Fruits and Nuts 1/2 tsp. ground cumin Mix together cumin, cinnamon, half the coriander (1/2 tsp.) and salt. Rub into the lamb. Let stand 30-60 minutes. Bring water to a boil in a saucepan. Meanwhile, heat 1 Tbsp. oil in a skillet over medium heat. Add couscous and stir, cooking for 1-2 minutes or until grains turn translucent and shiny. Remove from heat. Add remaining coriander (1/2 tsp.), apricots and raisins, mixing well. Pour in 2 cups of the boiling water, stirring briskly. Immediately cover with tight-fitting lid. Let stand 7 minutes. Toast nuts in a heavy skillet over medium heat, stirring, until lightly toasted, about 4 minutes. Transfer nuts to a small bowl. Stir couscous with fork to fluff grains. Add remaining boiling water. Place peas to top of couscous. Cover and let stand 5 minutes more. Cut lamb into thin, bite-size pieces. Heat 1 Tbsp. oil in a skillet over medium-high. Add lamb and sauté until lightly browned. Transfer meat with slotted spoon to paper toweling and keep warm until the couscous is finished. Stir couscous to fluff grains, adding salt and pepper to taste. Mix in lamb and nuts. Sprinkle mint over top and serve. Makes 6-8 servings, each containing 328 calories and 9 grams of fat. Variety Is Central to a Cancer-Protective Diet Beyond their separate cancer-fighting powers, phytochemicals in combined form, as in the new pilaf, offer an extra dimension of health protection. Scientists are just beginning to understand precisely how each phytochemical works to combat cancer. But they do know that phytochemicals, in combination with vitamins and minerals, regulate and enhance each other in ways that cumulatively strengthen our defenses against cancer and other chronic diseases. According to Polk, vegetables like onion, corn, carrots, broccoli and bell peppers work especially well in pilafs. Each is unique in its array of phytochemicals that, like highly-specialized technicians, offer targeted anti-cancer actions. Onions, for example, are the richest source of quercetin, which, among many functions, appears to block carcinogens as well as slow the growth and spread of cancer cells. Carrots are a major source of carotenoids, powerful antioxidants linked to reduced risk of lung cancer and slowed spread of cancer cells. Broccoli is loaded with several phytochemicals, including indoles, which may help protect against estrogen-related cancers. As a group, rice contains antioxidants called phenolic compounds, which seem to interrupt cancer development. But different varieties vary in the cancer-protective substances they contain. Wild rice, for example, contains the phytochemical called phytic acid, which, in lab and animal studies, appears to slow formation of cancers as well as help control blood sugar, cholesterol and triglycerides. This New American Pilaf features a mix of domestic rices. New American Pilaf 1/2 tsp. ground ginger Mix spices together with 1 tsp. oil. Rub mixture into chicken. Let stand 30 minutes. In a medium skillet, heat 1 Tbsp. oil over medium heat. Add shallots and gently cook until translucent. Add pecan rice and stir until grains are translucent and shiny. Add broth, as called for in package instructions. Cook until rice is almost tender and liquid is nearly completely absorbed. Remove from heat. Repeat above process using 1 Tbsp. oil, onions, Black Japonica rice and water. Heat grape juice until warm. Add cherries and cranberries and let stand about 20 minutes or until fruit is plump. Drain fruit, place in medium bowl and set aside, reserving juice for another use. Toast nuts in a skillet over medium heat, stirring constantly, to bring out their flavor. Remove from the pan promptly and set aside. Cut chicken into bite-size pieces, as for stir-fry. Heat 1 Tbsp. oil in a skillet. Add chicken and sauté, stirring constantly, until lightly browned. Remove from pan. Heat 1 Tbsp. oil in skillet until hot. Add bell pepper and sauté until tender-crisp. Remove from pan. Place carrots in pan with enough broth to barely cover them. Cover and simmer gently until tender, about 10 minutes. Drain carrots, reserving liquid. When both rices are almost completely cooked, combine them in a large saucepan. Mix in fruit, chicken, bell peppers and carrots. Cook over low heat until rice is completely tender, adding some of the broth used to cook carrots if necessary. Stir to fluff grains. Turn pilaf into serving dish. Sprinkle top with toasted nuts. Note: Louisiana pecan rice has a delicate, pecan flavor (but no nuts). Available in large supermarkets or specialty food stores, it can be replaced by brown rice. Black Japonica rice can be found in specialty or natural foods stores; wild rice can be substituted. Leftover cooked poultry or meat, cut into bite-size pieces and re-heated, can be substituted for the chicken. Makes 8 servings, each containing 307 calories and 7 grams of fat. In addition to the recipes given, others are found in the free brochure, The NewAmerican Plate, which describes in detail how to transition to a cancer-protective diet. The brochure can be obtained by calling AICR at 1-800-843-8114, extension 27, between 9 am and 5 pm ET, Monday through Friday.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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