Answers For Friends' Food Questions

by Dana Jacobi, for The American Institute for Cancer Research

Friends frequently call me with food questions. They ask about everything, from the best way to cook fresh corn, to what a wild fruit picked along the dunes on Cape Cod might be.

For corn, I advise them to steam it in the husk until hot but still crunchy, about 5 minutes. The fruit, about the size of a black grape, turned out to be beach plum. I suggested they do as most New England cooks do and use this puckery-tart wild fruit to make jam.

Lately, more serious questions have come up. After a friend’s brother-in-law had a heart attack, we discussed ways he could be encouraged to eat more healthfully after decades spent consuming mainly junk food. Fred refused the bland food his wife preferred. Fred’s wife liked making one-pot dishes, and recipes that were ready in 45 minutes. Since she worked full-time, she also needed dishes that she could prepare on the weekend and would keep for several days so that dinner would be ready to heat and serve during the week.

First, we focused on important basic food groups Fred had ignored, like legumes and whole grains. Substituting appealing lean chicken and turkey entrées for fast-food fried chicken and meatball sandwiches was another key issue.

Since Fred likes spicy food and his wife does not, they were pleased with my suggestion to eat simple grilled fish twice a week, along with brown rice, and steamed broccoli or corn, all of which he could douse liberally with fat-free salsa. I also recommended making minestrone and other vegetable soups combining beans, rice, or other whole grains and a cup of cooked vegetables (which equals two servings) in one dish.

Skillet dinners like this Mexican-style Chicken with Red Beans has been another good-tasting, efficient way to help Fred eat more legumes. For variety, the red beans can be replaced with black or pinto beans, and you can make it hot as you wish using red pepper flakes.

Chicken with Red Beans - Makes 4 servings.

* 1 Tbsp. canola oil, plus 1 tsp.
* 1 lb. skinless and boneless chicken breast, cut in 8 pieces
* 1 medium onion, chopped
* 1 medium green bell pepper, seeded and chopped
* 1 garlic clove, chopped
* 1 can (15 oz.) diced tomatoes
* 1 can (15 oz.) red beans, rinsed and drained
* 1/2 cup chopped cilantro leaves
* 1 tsp. sweet Spanish or Hungarian paprika
* 1/2 tsp. dried oregano or epazote*
* Salt and freshly ground black pepper

Heat 1 tablespoon of the oil in a medium skillet over medium-high heat. Brown the chicken pieces, 6 minutes. Turn and brown them on the other side, about 5 minutes. Transfer the chicken to a plate.

Add the remaining teaspoon of oil to the pan. Sauté the onions, pepper, and garlic until the onion is soft, 5 minutes. Add the tomatoes, with their liquid, and the beans. Mix in the cilantro, paprika and oregano. Return the chicken to the pan. Reduce the heat and simmer, uncovered, until the chicken is cooked through, about 20 minutes. Season to taste with salt and pepper. Serve, accompanied by cooked brown rice and steamed or sautéed spinach, if desired.

*Epazote is a strongly pungent Latin American herb (also called wormweed, pigweed or Mexican tea) that is sometimes found in the Hispanic or foreign foods sections of supermarkets, or in Hispanic grocery stores, usually in its dried form. Epazote is popular in many bean dishes because it is believed to reduce gas.

Per main serving: 295 calories, 6 g. total fat (less than 1 g. saturated fat), 26 g. carbohydrate, 33 g. protein, 9 g. dietary fiber, 552 mg. sodium.