Healthy Recipes

The American Institute for Cancer Research (AICR) is a proud partner with Careers through Culinary Arts Program (C-CAP), which provides scholarships, education and career opportunity in the culinary arts to underserved youth. The AICR/C-CAP Recipe Contests asks high school seniors across the country bring AICR’s recommendations to life. The winning recipes each year receive scholarships totaling $10,000 from AICR. 

The Challenge this year was to create a Healthy small plate/appetizer.

1st Place: SEARED SCALLOPS WITH BEET PUREE & ARUGULA SALAD

Makes 6 servings

Per serving: 200 calories, 10 g total fat, (1.5 g saturated fat), 20 g carbohydrate,
9 g protein, 5 g dietary fiber, 188 mg sodium.

• 2 large yellow beets, stems and leaves removed, peeled and quartered
• 4 Tbsp. extra virgin olive oil, divided
• Salt and freshly ground black pepper, to taste.
• 1 large orange, zest and juice
• 2½ Tbsp. white wine vinegar
• 1/2 cup non-fat, plain Greek yogurt
• 2 Tbsp. lemon juice
• 4-6 medium beet leaves, washed and sliced lengthwise, 1/4-inch
• 3 cups arugula
• 1/2 cup pomegranate seeds or 1/4 cup dried cranberries
• 12 large, sea scallops, rinsed and patted dry

1. Preheat oven to 350 degrees F. In medium bowl, toss beets with 2 teaspoons olive oil and season with salt and pepper. Place in shallow roasting pan, cover with foil and roast for 40-45 minutes or until tender when pierced with fork. Set aside four quarters of beets for use in salad.
2. In blender, combine 1/4 cup orange juice, orange zest and vinegar and pulse to combine. With blender on low speed, slowly add 2 tablespoons olive oil until well blended. Season vinaigrette to taste with salt and pepper and set aside.
3. When remaining beets are cool enough to handle, chop into large pieces. Place beet pieces in blender with yogurt, lemon juice and 1 tablespoon of water. Blend until smooth, stirring with rubber spatula as needed. Place purée and 1 teaspoon olive oil in small saucepan over low heat until mixture is warm. Set aside.
4. Slice remaining beets into thin julienne slices. In large bowl, combine slices with beet leaves, arugula and pomegranate seeds. Toss salad with vinaigrette.
5. In large skillet or sauté pan heat 1 tablespoon olive oil over medium high heat. Lightly season scallops with salt and pepper and add to hot skillet. Sear scallops for 2-3 minutes on each side, until almost firm to the touch.
6. On each of 6 small plates, place 2-3 tablespoons of warm beet puree on one side and top with 2 scallops. Place 1/2 cup salad next to scallops and serve.
7. *Dry scallops are shucked and stored in a container with no water or preservatives.

2nd place: GREEK VEGGIE SLIDERS

Makes 6 servings

Per serving: 132 calories, 3 g total fat, (<1g saturated fat), 23 g carbohydrate,
6 g protein, 5 g dietary fiber, 244 mg sodium.

• 4 1 lb. eggplant, diced small
• 3 medium carrots, diced small
• 1 large green bell pepper, diced small
• 1 cup finely diced onion
• 1 Tbsp. minced chives
• 1 Tbsp. minced flat-leaf parsley
• 1 tsp. dried thyme
• 1 tsp. dried dill
• 1½ tsp. garlic powder
• 1/2 tsp. salt
• 1/2 tsp. black pepper
• 6 oz. plain, non-fat Greek yogurt
• 1/2 cup peeled, seeded, diced cucumber
• 1/2 medium lemon, juiced
• 1/4 tsp. lemon zest
• 1/2 tsp. dried dill or 1 Tbsp. minced fresh dill
• 2 medium red potatoes, cooked, peeled and mashed
• 1 Tbsp. canola oil
• 12 butter lettuce leaves

1. Preheat oven to 400 degrees F.
2. Combine eggplant, carrots, peppers and onion with herbs, garlic powder, salt and pepper. Place mixture in single layer on baking sheet and roast until browned and tender, about 30 minutes.
3. While vegetables roast, make yogurt sauce. In small pan, mix together yogurt, cucumber, lemon juice, lemon zest and dill. Add salt and pepper to taste. Set aside
4. Add mashed potatoes to roasted vegetables and mix well. Using 1/4 cup vegetable mixture for each patty, form 12 patties and place on plate or cookie sheet. Place patties in freezer to chill for about 10 minutes.
5. In large skillet heat oil over medium heat. Cook patties 3-4 minutes on each side, until heated through.
6. Place each patty on lettuce leaf, add 2 teaspoons of yogurt sauce and wrap lettuce around patty. Serve with extra sauce.

We hope these recipes inspire you to try new, healthy meals at home!