Breast Cancer: Care Close to Home
To support cancer care and learn about other ways to support health and wellness programs in the West Valley, please call 623-832-5330. Sun Health Foundation supports new oncology services in Sun City Reba Mason rarely lets life get her down. But the long drive between her home in Surprise and the Banner MD Anderson Cancer […]
Orange Soy Salmon and Vegetables
INGREDIENTS 2 skinless salmon fillets (5Â ounces each), 1-inch thick 1 bag (6 oz.) baby spinach 1 cup matchstick-cut carrots 8 oz. sugar snap peas 1 bunch green onions, sliced or whole Grated peel and juice of 1/2 orange 1-1/2 tbsp. low sodium soy sauce 1 tbsp. hoisin sauce 1 tsp. grated fresh ginger 1 […]
Quinoa Tabouli
INGREDIENTS 1 cup quinoa, rinsed well 5 cups water 1 gallon of ice water in large bowl for ice water bath 1/2 tsp. Kosher salt 1/4 cup fresh lemon juice 1/4 cup extra-virgin olive oil Salt & fresh ground black pepper 1 cucumber, peeled, seeded and cut into 1/4-inch dice 2 Roma tomatoes, cut in […]
Flank Steak with Quinoa Pilaf
INGREDIENTS 1 Tbsp. olive oil 1 med. onion, chopped 1 1/4 cups uncooked quinoa, rinsed for 1 minute under cold running water 2 1/4 cups low-sodium, fat-free chicken broth 1 1/4 lbs. flank steak, trimmed of visible fat 1/4 tsp. freshly ground black pepper 1/2 tsp. kosher salt 1/4 cup coarsely chopped raw cashews 1/3 […]
Navy Bean, Artichoke & Sun-Dried Tomato Dip
INGREDIENTS 1 cup dried navy beans, covered with water 2 tablespoons olive oil 1 large or 2 small onions, chopped 4 cloves garlic, minced 2 teaspoons sugar or see box on page 8 for sugar substitutes 2 tablespoons freshly squeezed lemon juice 1 tablespoon fresh chopped basil 1 15-oz. can artichoke hearts, drained and chopped ¼ cup […]
Filet Mignon with roasted cauliflower and fingerling potatoes
Protein Prepare a 5-oz. serving of filet mignon to your liking. Season to taste. Vegetable Roast a serving of cauliflower florets in 1 tsp. of olive oil. Season with a dash of curry powder and salt and pepper to taste. Carbohydrate Cut a serving of fingerling potatoes in half, lengthwise. Sauté in 1 tsp. of olive […]
Breakfast Burrito
INGREDIENTS 2 teaspoons canola oil 1/2 small, diced red onion 1 diced red bell pepper 1 cup drained, rinsed canned black beans 1/4 teaspoon chili flakes Salt and freshly ground black pepper, to taste 4 eggs 4 egg whites Light cooking spray 1/3 cup shredded pepper Jack cheese or any light, shredded cheese 4 10-inch […]
Roasted Asparagus and Spinach Salad with Avocado
INGREDIENTS 8 oz. asparagus, trimmed of any thick, woody sections 1/2 tablespoon olive oil Salt and pepper to taste 8 oz. washed, dried, trimmed baby spinach ¾ cup cherry tomatoes, cut into halves or quarters ½ cup diced red onion 1 tablespoon chopped fresh basil 1 avocado 1/3-to-1/2 cup balsamic vinaigrette, or dressing of your […]
Beet Salad with Goat Cheese
INGREDIENTS 3 cups roughly chopped baby greens or spring mix 4 medium beets, scrubbed, trimmed and cut in half 1/2 cup blueberries 1/3 cup chopped walnuts 1/4 cup crumbled goat cheese 3 tablespoons maple syrup, or to taste 1/2 cup frozen orange juice concentrate 1/4 cup balsamic vinegar 1/2 cup extra-virgin olive oil Salt and […]
Seared salmon with mango-pineapple salsa and grilled romaine
Seared salmon 4 oz. salmon filet <1/8 tsp. kosher salt In a saute pan, heat the olive oil. Season the fish with salt and pepper. Sear the fish skin-side up until it becomes golden in color, turn over and cook the skin until crisp and the internal temperature reaches 145 degrees F. Serve hot. Mango-pineapple […]
