UPDATED CASSEROLES MAKE LIFE EASIER
from the American Institute for Cancer Research

November marks the start of the winter holiday season, with all that entails in special dishes and festive entertaining. If stepped-up demands increase the pressure to come up with meals in precious little time, the new, updated casserole is made for you.

The baked casserole has been a long-time favorite of busy cooks. Since it's a one-pot meal in itself, it can reduce preparation time. You can use staple ingredients already on hand when unexpected company stays for dinner. And a casserole is a homey, communal and comforting way to share a meal – something everyone appreciates.

Thanks to chefs and other food experts who continually update their repertoire, the casserole now enjoys a "retro" popularity that makes it a perfect dish for special occasions as well as everyday meals. The gooey sauces of yesteryear have been replaced with a light yet full-flavored texture and more sophisticated seasonings. Today's casserole also has more health benefits since it allows a greater variety and healthier proportion of plant-based foods.

The American Institute for Cancer Research (AICR) recommends eating smaller proportions of animal protein and a greater proportion of plant-based foods like vegetables, whole grains and beans, which are often the mainstay of casseroles. And we know in our hearts what surveys have shown: Most of us don't eat as many vegetables as we should.

The mix-and-match flexibility of the casserole makes it easy to follow the experts' advice. Replacing some of the meat with an equal amount of veggies or beans, for example, is an easy, fail-safe adjustment that works for just about any casserole. For more ideas on healthful casseroles and other one-pot dishes, call AICR for its free brochure, One-Pot Meals, at 1-800-843-8114, extension 45, between 9 a.m. and 5 p.m. ET, Monday through Friday.

This casserole is an updated version of an old favorite that will get a thumbs-up from both health experts and the pickiest of palates. Harried cooks will love it too.

Spanish Chicken and Rice Casserole

In a 2-quart casserole, combine rice, onion and oil. Mix in tomatoes, 1 cup broth, paprika, oregano, ground pepper, roasted peppers, chicken and bay leaf. Cover casserole and bake 30 minutes.

Stir in peas and add an additional 1/4 cup broth, if needed, to keep rice from sticking. Bake until rice is tender and chicken is cooked through.

Remove bay leaf, add salt and pepper to taste, if desired, and serve.

Makes 6 servings.

Per serving: 313 calories, 5 g. total fat (less than 1 g. saturated fat), 41 g. carbohydrate, 27 g. protein, 412 g. dietary fiber, 412 mg. sodium.

CRAZY FOR CRANBERRIES
from the
American Institute for Cancer Research

Many of us look forward to the appearance of fresh cranberries to make our favorite cranberry sauce for Thanksgiving feasts. But apart from the holidays, we tend to forget these shiny, scarlet gems and the many ways they can be used. While they're at their peak, why not add sparkle to other winter meals with these festive berries?

Adding cranberries to your repertoire will brighten up your dishes, open you up to new taste experiences and improve your health as well. Studies show that eating a variety of colorful fruits and vegetables every day is key to better health. Cranberries are rich in fiber, vitamin C, flavonoids and other substances that help protect against health problems like urinary tract infections, and chronic diseases like cancer.

Fresh cranberries are usually sold in 12-ounce bags, which makes about three cups when chopped. Select bags with cranberries that look plump and unblemished. You can refrigerate bagged cranberries, tightly wrapped, for two months or freeze them, unopened, for up to nine months. (If a recipe calls for frozen cranberries, thaw the fruit just before using, to retain crispiness.) Before cooking, rinse cranberries in cold water and remove stems and any bruised fruit.

Once cooked with some sugar to offset their tartness, cranberries can be added to many dishes, from quick breads, salads, salsas and chutneys, to soups, grain-based entrées and desserts. Just a handful will add texture and a bright accent to an otherwise bland or uninteresting dish.

Add a half-cup of chopped cranberries to your favorite banana bread or apple muffin recipe. Sprinkle some over your leafy green salad, or toss a handful into a pilaf or stuffing. Before baking apples, fill the cored center with cranberries, then sprinkle with sugar and cinnamon.

This artful fruit compote is colorful and versatile. It can be served "as is" for family meals; as a topping on angel food, sponge, or pound cake for company; or for those favorite winter comfort foods, rice and tapioca pudding.

Fruit Compote

Add cranberries and simmer, stirring occasionally, until cranberries pop. Stir in orange and apple. Remove from heat and allow to cool down. Serve warm or at room temperature.

Makes 6 servings.

Per serving: 161 calories, less than 1 g. total fat (0 g. saturated fat), 42 g. carbohydrate, 1 g. protein, 4 g. dietary fiber, 5 mg. sodium.

A SPECIAL THANKSGIVING DESSERT
from the
American Institute for Cancer Research

Most of us think of soufflés as delicacies only three-star chefs can prepare. But you don't have to be a culinary expert to make these luscious, impressive creations. Elegant and light but rich tasting, soufflés can also be deceptively easy and quick to prepare – with the right recipe.

Surprise guests at your Thanksgiving feast by serving a heavenly raspberry soufflé laced with custard sauce. They'll be so dazzled by the airy, creamy texture of this sensuous soufflé they won't miss the pumpkin pie. And you can take secret pleasure in knowing you've helped their waistlines and their health by serving a low-fat, low-calorie alternative to more traditional Thanksgiving desserts.

Whether savory or sweet, a soufflé is made up of two parts: a creamy base that gives the dish its basic flavors, and egg whites that have been stiffly beaten. The secrets of a successful soufflé are in careful preparation and attention to details. These simple rules will help your soufflés rise perfectly to the challenge:

• Use egg whites at room temperature.
• Make sure bowls, beaters and spatula are absolutely clean and grease-free.
• Use straight-sided, porcelain soufflé dishes or ramekins.
• Grease the soufflé dishes generously.
• Bake soufflés in the center of the oven.
• Once they are done, serve soufflé immediately, while high and puffy.

Holiday Soufflé

In medium non-stick saucepan, whisk together 1/4 cup milk and cornstarch. Add remaining milk. Cook over medium heat until thickened, whisking constantly, about 1 minute. Stir in preserves, vanilla and juice concentrate until preserves dissolve. Remove from heat. Cover surface of custard sauce with plastic wrap and cool to lukewarm.

About 20 minutes before serving time, beat egg whites in large bowl until frothy. Add salt and continue beating until soft peaks form. While beating, slowly sprinkle in 2 tablespoons sugar. Continue beating until stiff peaks form. Gently mix 1/3 whites into raspberry mixture, then scrape it into the bowl of remaining whites. Fold in with rubber spatula until almost completely combined. Gently divide mixture among prepared dishes, filling each three-quarters full.

Set dishes on baking sheet and place on rack in center of oven. Bake 15 to 18 minutes, or until centers of soufflés are soft but not liquid and tops are lightly browned.

Remove soufflés from oven. Place each on a dessert plate. Cut into centers of each soufflé and spoon or pour on some custard sauce. Serve immediately.

Makes 4 servings.
Per serving: 228 calories, less than 1 g. total fat (less than 1 g. saturated fat), 53 g. carbohydrate, 5 g. protein, 3 g. dietary fiber, 79 mg. sodium.

LEAN ON LENTILS FOR BETTER HEALTH
from the
American Institute for Cancer Research

Lentils don't have to be the mush you remember being served in high school lunches. When cooked right, lentils are chewy yet tender, with the kind of mouth-feel and flavor we expect from comfort foods. So banish any unpleasant memories and take advantage of this highly versatile food.

Everyone who cooks with lentils appreciate their many benefits. For starters, lentils cook quickly because, unlike dried beans, they don't require soaking. They are also highly flexible in the way they can be used, from salads, dips and soups, to stews and toppings for whole grains like rice or couscous.

Health experts love lentils because they are rich in vitamins, minerals and the phytochemicals that help protect your body from cancer and other chronic diseases. Popular in many parts of Europe, India and the Middle East, this fiber-packed legume has long been used to inexpensively extend dishes with hearty bulk. But leave it to the French to raise lentils to a high culinary level – their small, green variety is considered a delicacy in France.

Many types of lentils are grown throughout the world. Brown lentils are the ones most commonly seen in American supermarkets, although red and yellow lentils can also be found, especially in specialty markets. Stored airtight at room temperature, they will keep up to a year.

Cooking them couldn't be simpler. First pick through them to remove debris and any broken or discolored lentils. Rinse them under cold water and place them in a pan along with a bay leaf and enough water or broth to cover by one inch. Cover and bring to a boil, then reduce the heat to low and simmer 10 to 20 minutes, adding more liquid as necessary, until they are just tender. Season to taste with salt and pepper.

For a hot entrée, combine cooked lentils with a variety of chopped cooked vegetables and serve over cooked bulghur or rice. Or try this lentil salad, which will delight you with its style and pizzazz.

Crunchy Lentil Salad

Drain in colander. Transfer to large bowl. Mix in corn, celery, parsley and onion. Let cool. Meanwhile, in small bowl whisk together vinegar, oil, marjoram and zest.

When lentil mixture is at room temperature, drizzle dressing over top and toss lightly to mix in. Add salt and pepper to taste, if desired.

Serve warm or at room temperature. Store in refrigerator, tightly covered.

Makes 6 servings.

Per serving: 230 calories, 6 g. total fat (less than 1 g. saturated fat), 37 g. carbohydrate, 12 g. protein, 12 g. dietary fiber, 279 mg. sodium.

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