By American Cancer Society
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Extra resources for The American Cancer Society's Healthy Eating Cookbook: A Celebration of Food, Friendship, and Healthy Living
Per serving: 126 calories; 2 grams of fat Oriental Shrimp 4 cups water 2 stalks celery with leaves 1 thick slice onion 1 clove garlic, halved 1 bay leaf 1 pound large fresh shrimp in shells 1/4 pound fresh snow peas Combine 4 cups of water, celery, onion, garlic, and bay leaf in a large saucepan. Bring to a boil, reduce heat, and simmer for 5 minutes. Add shrimp and simmer for 3 to 5 minutes or until shrimp turn pink. Place shrimp in a colander, drain and rinse with cold running water. Shell and devein shrimp.
Drain, saving liquid. Melt margarine in a larger saucepan over low heat and add onion and sauté until soft. Add flour and continue to cook for several seconds, stirring constantly. Stir in reserved liquid and cook until thickened. Add milk, broccoli, salt, black pepper, paprika, celery seed, and cayenne pepper, mixing well. Heat to serving temperature over low heat. Makes 6 servings. Approx. per serving: 101 calories; 3 grams of fat Fresh Spring Vegetable Soup 8 small new red potatoes, cut in half 1 small bag baby carrots, ends removed 2 bunches radishes, stems removed 1 cup asparagus tips 1 cup tender green beans, cut in half 1 bunch green onions, washed, peeled, and chopped 3 pounds fresh tomatoes, chopped 4 cloves garlic, chopped 2 tablespoons butter 1/4 cup chopped fresh dill 1 teaspoon salt 1 teaspoon pepper 4 cups vegetable broth, either homemade or canned Heat butter in large pan and add garlic, green onions, and dill.
Step 3: Cut back on high-fat meats. Replace red meat with leaner cuts or meats that are lower in fat. For example, if a recipe calls for ground beef, use extra-lean ground beef, ground sirloin, or ground turkey breast mixed with lean ground beef. Watch your portion size. Aim for three ounces (the size of a deck of cards). Keep in mind that healthy eating is only part of the recipe for a healthy lifestyle. Try to be physically active for at least 30 minutes on five or more days per week—walking, swimming, gardening, even dancing counts.
The American Cancer Society's Healthy Eating Cookbook: A Celebration of Food, Friendship, and Healthy Living by American Cancer Society