swanlogo2.jpg (2420 bytes)"Create a Meal" Family Meal

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Yet another example of how I feed my family and myself (when they would still like some meat and poultry yet I am much more vegetarian) without cooking two entirely separate meals.
  • 1 package Green Giant "Create a Meal" (found in the frozen foods section)
  • 8 oz. oven-roasted lemon pepper chicken, cut in strips (something like this can usually be found in the meat department, all ready to bake)
  • 4-5 oz. 5-spice tofu (previously baked) - cut into strips or diced
  • 3/4 c. canned black beans
  • 1 1/2 T. olive oil
  • 3 T. chopped fresh parsley (optional)
  • 3 T. chopped fresh rosemary (optional)


  • Add 1 T. olive oil to large baking dish (9 x 13).  Place 2/3 of vegetable mix in dish.  Add chicken strips and 1/2 c. of black beans
  • Add 1/2 T. olive oil to small baking dish (9x9 or smaller).  Place a 1/3 of vegetable mix in dish.  Add tofu and 1/4 c. black beans.
  • Open seasoning packet.  Use only 1/2 of the total package to cut down on sodium content.  Sprinkle 2/3 of the remaining seasoning on the chicken mixture and 1/3 on the tofu mixture.
  • If desired, add 2 T. each of parsley and rosemary to the chicken mixture and 1 T. each of the herbs to the tofu mixture.
  • Stir the contents of each dish and bake at 450 for 20-25 minutes, until chicken is thoroughly cooked.

Serve over pasta, with a green salad.
Chicken mixture serves 2-3, tofu mixture serves 1.


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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