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Recipe of the Week

December 6, 2016

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Garlic is a great source for Vitamin E and selenium, two antioxidants that will help protect cells from cancer-causing free radicals.

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Zucchini Scramble

Zucchini Scramble

This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas, or toasted French bread.

Makes 4 1-cup servings

Ingredients

1/2 cup water 
1 onion, chopped 
2 garlic cloves, minced 
2 medium zucchini, finely diced (about 2 cups) 
1/2 pound firm tofu, diced 
1 teaspoon chili powder 
1 to 2 tablespoons reduced-sodium soy sauce 
1/2 cup salsa (optional) 
4 English muffins, warm tortillas, or toasted French bread, for serving

Directions

Heat 1/2 cup of water in a large, nonstick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes. 

Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water to prevent sticking, if necessary. 

Stir in soy sauce. Top with salsa, if using. Serve with English muffins, warm tortillas, or toasted French bread.

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Per 1-cup serving: Calories: 70; Fat: 2.6 g; Saturated Fat: 0.5 g; Calories from Fat: 33.1%; Cholesterol: 0 mg; Protein: 5.9 g; Carbohydrates: 7.8 g; Sugar: 2.9 g; Fiber: 2.3 g; Sodium: 150 mg; Calcium: 136 mg; Iron: 1.5 mg; Vitamin C: 6.1 mg; Beta-Carotene: 496 mcg; Vitamin E: 0.3 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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