Revamped stews pack extra cancer-protective health benefitsAmerican Institute for Cancer Research "Many vegetables offer the 'mouth feel' we associate with meat," says Melanie Polk, AICR Director of Nutrition Education. "Starchy vegetables like potatoes, yams, squash, corn and hominy provide full-flavored, 'stick-to-your-ribs' heft. Lentils and beans give stews added texture and fiber." Thus, Polk concludes, both a meatless stew and stews with modest amounts of meat are more than feasible. They are a delight.  That's why the cancer prevention experts at AICR like stews. They can easily be adapted to meet the proportions that can reduce the risk of cancer: two-thirds (or more) vegetables, fruits, whole grains and beans and one-third (or less) animal protein. These proportions are explained in AICR's brochure, The New American Plate (see Editor's Note), and endorsed by a panel of leading scientists who examined 247 studies on the link between cancer and eating fruits and vegetables. An impressive 78 percent showed vegetables and fruits to be cancer protective. This benefit is attributed to their rich supply of vitamins, minerals and phytochemicals, the compounds that are found only in plant foods and that help protect cells in the body against cancer. Persian Beef Stew contains one pound of beef to serve six people. That's less than three ounces of meat per serving, an amount sufficient to add rich flavor without sacrificing good health. The meat is used more as a condiment than a major ingredient. Furthermore, the lower percentage of meat leaves room for the greater percentage of fruits and vegetables that bolster health. Although the thought of combining both fruits and vegetables in a meat stew may sound strange to some, many cuisines feature dishes containing both. The Persian Beef Stew below capitalizes on the complementary flavors of apples, onions, potatoes and split peas. The spices and other flavor enhancers act to meld them with that of the meat, creating a unified, rich taste. Persian Beef Stew 2/3 cup yellow split peas Place split peas in a bowl. Cover them with water. Set aside to soak for 1 hour. Heat oil in a large, non-stick skillet over medium-high heat. Sauté the onions until they soften, about 3 minutes. Add meat. Cook until meat and onions are lightly browned, about 6 minutes, turning meat once, so both sides are colored. Stir in cinnamon, nutmeg, salt and pepper. Add 2 cups water. Reduce heat, cover pan and simmer 30 minutes. Drain split peas. Add them to the pan, along with the apples, and potatoes. When stew returns to a boil, cover and cook 15 minutes. Mix in lemon juice and honey. Cover and cook until peas are done but still hold their shape (not mushy), 15 to 20 minutes. Serve immediately. Or, cool, uncovered, and refrigerate in a covered container. Reheat, covered, in a 350 degree oven, adding 1/2 cup water, if necessary, to prevent burning. Makes 6 servings, each containing 314 calories and 7 grams of fat. Most ethnic groups have their own versions of stew, and in most instances the amount of meat included can be reduced without forfeiting good taste. Jambalaya, a Creole New Orleans dish with roots in France, can be made with less than a pound of chicken. It can also be made with none. Chicken and Mushroom Jambalaya 2 Tbsp. Canola oil Heat oil in a large Dutch oven over medium-high heat. Sauté onion, peppers and garlic until soft, about 4 minutes. Place flour in a paper bag. Add chicken and shake to coat pieces with flour. Add chicken to skillet. Discard bag and excess flour. Cook until chicken pieces are white and flour has colored in places, about 4 minutes, stirring to turn chicken. Stir in rice. Add tomatoes, broth, thyme, salt, cayenne and black pepper. Bring liquid to a boil, reduce the heat, cover, and simmer 30 minutes. When rice mixture has cooked 30 minutes, add mushrooms, arranging them on top of rice mixture. Pour in 2 cups water. Cover, leaving lid slightly ajar. Cook until rice is done, about 30 minutes. Stir in scallions. Let sit 5 minutes for rice to settle. Serve immediately. Makes 6 servings, each containing 428 calories and 7 grams of fat. Sliced mushrooms add a meaty texture to this recipe, so the chicken can be eliminated by substituting an additional pound of Portobello mushrooms. To make a full-flavored, meatless version of the same Jambalaya, just take the following steps for a jambalaya that makes 6 servings, each containing 357 calories and 7 grams of fat: - Replace chicken with a second 6-ounce pack of sliced Portobello mushrooms and reduce flour to 2 tablespoons. - Begin by dividing mushrooms into four batches and searing them over high heat until brown. Remove each batch when browned and set aside. - Sauté onion, peppers and garlic as indicated above. - Stir in flour and cook 1 minute, stirring occasionally. - Continue with recipe. At the point where mushrooms are added, arrange all of them on top of the rice mixture. - Continue recipe with adding of 2 cups water. For those who would like to reduce the amount of meat in their diet in order to lower their risk of cancer and other chronic diseases, the ultimate stew is not only meat free but also contains a wide variety of vegetables. Many scientists believe that the phytochemicals in plant foods actually enhance each other's protective capacity. For example, studies show that the anti-cancer actions of natural compounds found in garlic (called allyl sulfides) are significantly enhanced in the presence of selenium and vitamin A, and selenium and vitamin E together help convert phytochemicals called carotenoids to vitamin A, another cancer fighter. Gvetch (pronounced guh-VETCH), is a Romanian stew that is always made with a wide variety of vegetables - at least nine and often fourteen. Gvetch gets its name from a Turkish clay pot, or güveç, that was traditionally used to bake this dish. Although it may contain meat, this version of Gvetch is meatless - and also fat-free. Preparing Gvetch requires nothing more than chopping vegetables and simmering until done. As with most stews, this one improves each time it is reheated. Romanian Gvetch 1/2 Spanish onion, diced In a large Dutch oven, layer vegetables and seasonings in the following order: onion, garlic, white potatoes, sweet potatoes, cabbage, mushrooms, bay leaf, carrots, celery, green pepper, cauliflower, eggplant, lima beans, parsley and string beans. Arrange tomatoes on top. Pour in tomato juice. Cover pot and bring to a boil over medium-high heat. Reduce heat and simmer until vegetables are tender but still hold their shape, about 30 minutes. Uncover and season to taste with salt and pepper. Cool at least 20 minutes before serving. Or, cool completely and refrigerate. Reheat the Gvetch before serving. This dish improves with sitting. Makes 12 servings, each containing 83 calories and less than 1 gram of fat.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
 |
Email Article To A Friend |  |
Link to us! |
