If you're thinking about hamburger steak with extra gravy or a chicken-chili plate for lunch, you may want to reconsider. That's because the American Institute for Cancer Research has some new recommendations. "The New American Plate" is the focus of today's KGMB9 and HMSA Sunny Side Up.

A traditional Western meal often starts with a large piece of meat on a plate, surrounded with side dishes, which are usually not very healthy. A healthier option is the Eastern way of thinking, which is to use meat as a side dish.

The American Institute for Cancer Research developed different approach to eating called the "New American Plate." For a nutritious meal, fill up half of your lunch or dinner plate with fruit or vegetables, one-fourth with whole grains or beans, and the remaining fourth with lean meats, fish or dairy.

Health Benefits:

1) Emphasizes the kinds of foods that can reduce your risk for disease, such as cancer, diabetes, and heart disease.
2) Provides a way to enjoy foods in sensible portions.
3) Helps promote a healthy weight.

Tips:

1) Make sure the plate isn't too big. The standard plate size is a 9-inch plate. (visual)
2) Protein: 3-ounces; size of your palm.
3) Starch: Half cup. Focus on whole grains, brown rice.
4) Fruits and vegetables: Fill up on leafy greens, eat a variety of colors.

Broccoli with Orange Herb Dressing

The colors of this dish are most vivid if it is served soon after preparation. Try this recipe with fresh green beans instead of broccoli, if desired.

2 cups broccoli florets
1⁄4 cup diced purple onion
1⁄4 cup diced yellow pepper
1⁄4 cup diced pimento peppers
1 Tbsp. extra virgin olive oil
1 Tbsp. frozen orange juice concentrate, thawed
1⁄2 Tbsp. rice vinegar
2 cloves minced garlic
1⁄2 Tbsp. minced fresh parsley
1⁄8 tsp. dried marjoram
Salt and freshly ground black pepper, to taste
Pinch of cayenne pepper

Steam broccoli 2 to 3 minutes, or until bright green and just tender. Transfer to medium bowl. Add onion, yellow pepper, and pimento. In small bowl, whisk togetherolive oil, orange juice concentrate, rice vinegar, garlic, parsley, marjoram, salt, pepper and cayenne. Toss with broccoli. Serve at room temperature or cold.

Makes 4 servings. Per serving: 57 calories, 4 g total fat (<1 g saturated fat), 6 g carbohydrate, 1 g protein, 1 g dietary fiber, 11 mg sodium.

Brown Rice with Pineapple and Shiitake Mushrooms

If desired, enhance the flavor of the pineapple by “caramelizing.” In a nonstick pan over high heat, stir well-drained pineapple until slightly golden (about 5-10 minutes).

1⁄2 cup long-grain brown rice or brown basmati rice
1 cup water
1 Tbsp. canola oil
1⁄2 medium red bell pepper, diced
8 shiitake mushrooms, stems removed, and diced
1 cup chopped green onions
1⁄2 cup crushed canned pineapple, drained

Bring water to a boil. Add brown rice, bring to boil again, then cover and reduce heat to low simmer. Cook rice for 45 minutes or until all water is absorbed. While rice is cooking, sauté red pepper and shiitake mushrooms in canola oil for 3 minutes. Add green onion and pineapple. Continue to sauté for 1 more minute. Using fork, add rice to vegetables in pan. Cook, breaking up rice and stirring, until well combined and hot. Serve immediately.

Makes 4 servings. Per serving: 166 calories, 4 g total fat (<1 g saturated fat), 30 g carbohydrate, 3 g protein, 3 g dietary fiber, 12 mg sodium.

Salmon and Sweet Potato Fishcakes

Fishcakes can be served on whole-wheat hamburger buns, with tomato slices and leafy greens and a dollop of sauce, or simply with a fresh green salad.

3⁄4 lb. sweet potatoes, peeled, sliced, steamed until tender, and cooled
3⁄4 lb. salmon filet, cooked and flaked with a fork
3 large whole scallions, very thinly sliced
1 tsp. dry mustard
Grated zest of ½ lime, plus juice
Salt and freshly ground black pepper, to taste
1⁄4–1⁄2 cup cornmeal, preferably stoneground
1⁄4 cup reduced-fat mayonnaise
2 Tbsp. Dijon mustard
2 tsp. chopped fresh rosemary
2 tsp. fresh lime juice

In medium bowl, coarsely mash sweet potatoes with fork.

Mix in salmon, scallions, mustard, zest and juice of 1⁄2 lime, plus salt and pepper to taste. Blend until well combined. Shape mixture into 8 cakes, about one-third cup each.
Arrange fishcakes on plate, cover and refrigerate 1-4 hours.
Spread cornmeal over small plate. Coat large nonstick skillet generously with cooking spray and heat until hot on medium-high heat. Meanwhile, dredge fishcakes in cornmeal, coating them well. Cook until golden brown, 3 to 5 minutes on each side.

In small bowl, combine mayonnaise, mustard, rosemary and lime juice. Serve with fishcakes.

Makes 4 servings. Per serving: 287 calories, 10 g total fat (1 g saturated fat), 29 g carbohydrate, 20 g protein, 4 g dietary fiber, 374 mg sodium.

Apple and Pork Stir-fry with Ginger

2 Tbsp. peach jam, preferably all-fruit
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. water
1⁄2 tsp. cornstarch
1 1⁄2 tsp. dark toasted sesame oil
1 Tbsp. finely minced fresh ginger root
1⁄2 pound (8 ounces) pork tenderloin, cut into thin strips
1 1⁄2 tsp. canola oil
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 can (8 ounces) sliced water chestnuts, drained
2 firm apples, such as Fuji or Gala, cut into one-inch pieces
1⁄2 cup scallions, thinly sliced
Freshly ground black pepper, to taste
2 cups steamed brown rice or whole-wheat angel hair pasta

In small bowl, combine jam, soy sauce, water and cornstarch. Set aside. In large nonstick skillet, heat sesame oil over medium high heat. Add ginger and pork and stir-fry until pork is browned and just cooked through, about 3-5 minutes. Transfer pork and gingerto bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper. Serve over brown rice or whole-wheat pasta.

Makes 4 servings. Per serving: 355 calories, 8 g total fat (2 g saturated fat), 55 g carbohydrates, 17 g protein, 10 g dietary fiber, 345 mg sodium.

From “New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life” by the American Institute for Cancer Research

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