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Three healthy recipes you can make for dinner this week!

According to the American Cancer Society, choosing a healthy diet is one way we can decrease our risk of cancer.

Eat at least five servings of vegetables and fruits each day. These foods are packed with vitamins, minerals, and antioxidants that lower risk of many cancers, including cancers of the lung, mouth, esophagus, stomach, and colon.

Here are three recipes you can easily make for dinner. Here’s a tip, put the chicken in the oven then get your rear in gear with a 30 minute walk or run. Before you know it, it’ll be time to start the broccoli.

Enjoy!

1. Broccoli Sautéed in Wine and Garlic

Yield: Makes 6 servings

Ingredients:

  • 6 tablespoons extra-virgin olive oil
  • 4 cloves garlic, thinly sliced
  • 3 pounds broccoli, cut into spears
  • 1 cup Frascati or other dry white wine (optional)
  • 1 tablespoon hot red pepper flakes (optional)
  • grated zest of 1 lemon (optional)
  • grated zest of 1 orange (optional)

Preparation:

In a 10- to 12-inch sauté pan, heat the olive oil with the garlic over medium-high heat until just sizzling. Add the broccoli and cook, tossing frequently and gradually adding the wine to keep the garlic from browning until the stalks are tender 8 to 10 minutes. Add the red pepper flakes and zests, and tossing well, serve immediately. Read More

2. Brown Rice and Barley

Yield: Makes 8 servings

Ingredients:

  • 2 cups short-or medium-grain brown rice
  • 1/2 cup pearl barley
  • 3 1/2 cups water

Preparation:

Rinse rice and barley in a medium-mesh sieve, then drain and transfer to a 4- to 5-quart heavy pot. Add water (31/2 cups) and bring to a rolling boil. Reduce heat to low and cook, covered, 45 minutes. Remove from heat and let stand, covered, 10 minutes, then stir from top to bottom with a rubber spatula. Read More

3. Julia’s Roast Chicken with Lemon and Herbs

Yield: Makes 4 servings

Ingredients:

  • 1 fine, fresh 3 1/2 pound chicken
  • Salt and pepper
  • 6 fresh sage leaves (or 4 sprigs of fresh tarragon or 1/2 teaspoon dried herbes de Provence)
  • 1 large lemon, cut in 1/4-inch slices
  • 2 tablespoons unsalted butter at room temperature
  • 2/3 cup mixed roughly chopped carrots and onions

Preparation:

Preparing the chicken:

Set the rack on the lower middle level and preheat the oven to 425°F.

Rinse the chicken thoroughly, inside and out, under hot water, then dry it with paper towels. Remove any lumps of fat from inside the cavity near the tail opening.

Salt and pepper the cavity and stuff it with the sage leaves and 3 or 4 thick slices of lemon; give the slices a squeeze as you put them in. Massage the butter over the entire chicken skin, including undersides, then salt generously.

Tie the ends of the drumsticks together with twine. Arrange the chicken breast-up on the rack in the roasting pan and tuck the flap of neck skin underneath. Squeeze the juice of the remaining lemon pieces over the top.

Roasting the chicken:

Set the roasting pan in the oven. After 15 minutes, lower heat to 350°F. When the chicken is beginning to brown rapidly, baste with accumulated pan juices. Roast for an hour, adding the onions and carrots after 30 minutes and basting several times. Very carefully test for doneness, checking for easy movement in the leg joint and clear color in the juices. Return it to the oven if there is any sign of pinkness. (A small chicken will roast in about 1 1/4 hours, a larger one may take 1 1/2 hours or more.) When done, remove the chicken from the rack and set it on a board to rest for 15 minutes before carving. This allows the juices to retreat back into the flesh. Read More