

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
- 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.
- 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.
- 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.
- Slice remaining beets into thin julienne slices. In large bowl, combine slices with beet leaves, arugula and pomegranate seeds. Toss salad with vinaigrette.
- 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.
- 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.
- *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
- Preheat oven to 400 degrees F.
- 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.
- 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
- 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.
- In large skillet heat oil over medium heat. Cook patties 3-4 minutes on each side, until heated through.
- 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!