Chunky Grape Salsa
Makes 2 1/2 cups salsa (serves 4)
1 medium navel orange, peeled and cut into 1/2-pieces
8 ounces seedless red grapes, stemmed and cut into quarters
1/2 cup chopped red pepper
1/4 cup chopped cilantro
1/4 cup chopped green onions
1 Tablespoon minced jalapenos (optional)
1/2 cup Welch's 100% Grape Juice made with Concord grapes
About 1 tbsp. fresh lime juice
1 8-ounce bag baked tortilla chips
In a medium bowl, mix the orange, grapes, red pepper, cilantro, green onions, and jalapeno if using. Stir in the grape juice and lime juice. Taste and adjust the seasoning with more lime juice, if needed.
Serve immediately with whole grain tortilla chips.
Nutrition Per Serving (without chips):
70 calories, 0g fat, 0g saturated fat, 1g protein, 19g carbohydrate, 0mg cholesterol, 5mg sodium, 2g fiber
*Kids will love having this fruity dip with their chips for an afternoon snack. This also makes a great accompaniment for fish or chicken.
Berrylicious Banana Smoothie
1 ¼ cup per serving – Makes 4 servings (210 calories per serving)
2 cups of Smart Balance skim milk
2 cups of crushed ice
3 large ripe bananas
6 oz of blueberry yogurt (or yogurt of your choice)
6 oz raspberries
8 oz strawberries
1) Gather ingredients and thoroughly rinse the raspberries and strawberries
2) Peel bananas and cut. Remove stem and leaves from strawberries and cut
3) Place all ingredients in the blender starting with liquid ingredients.
4) Mix ingredients on the puree setting of your blender.
5) Pour and serve! Garnish with a berry if desired
Calories 236 kcal
Fat 2 g
Saturated Fat 0 g
Trans Fatty Acid 0 g
Poly Fat 0 g
Mono Fat 0 g
Cholesterol 5 mg
Sodium 110 mg
Carbohydrates 49 g
Dietary Fiber 7 g
Total Sugars 32 g
Protein 9 g
Source: Smart Balance
Stars N Stripes Fruit Grill
Carambola, also known as star fruit, when sliced horizontally will form star shapes. Serve as a dessert to your favorite grilled chicken, pork, or beef recipe. Star fruit, also known as carambola, is fun in star shapes as garnish. Serve this colorful fruit grill with grilled chicken, pork or beef dishes.
2 tbsp. Meijer brown sugar
2 carambola, sliced 1/2 inch thick
1 tbsp. Tropicana orange juice
4 peaches or nectarines, pitted and halved
1 pineapple, peeled, cored, and sliced into 1-inch rings
1 cup raspberries or blueberries
(Prep Time:25 minutes, Total Time:29 minutes)
1. Coat grill rack with nonstick cooking spray. Preheat grill to medium heat (300° to 350°F). Place carambola, pineapple and peaches directly on grill 3 to 4 minutes, watching carefully to avoid burning. Turn and grill until golden brown.
2. Whisk together brown sugar and orange juice. Add berries.
3. Divide grilled fruit evenly between 4 dessert plates. Top each with berry mixture.
Idea: add a dollop of Greek yogurt on top of the fruit.
Nutritional information per serving (without yogurt): Calories 173, Fat 1g, Carbohydrate 43g, Fiber 7g, Sodium 4mg. Source: TryFoods, Inc.
Barilla® Whole Grain Rotini with Cherry Tomatoes, Mozzarella and Basil
1 box Barilla Whole Grain Rotini
1 pint Cherry Tomato, Halved
4 oz. Mozzarella Cheese, Diced
4 leaves Fresh Basil, Cut Into Strips
4 tbsp. Extra Virgin Olive Oil, Divided
1 clove Garlic, Pressed
To taste Salt
To taste Black Pepper, Freshly Ground
COOK Whole Grain Rotini according to package directions.
Meanwhile, HEAT 2 tablespoons olive oil in a large skillet over medium heat. Add garlic and sauté until slightly yellow, about 2 minutes.
REMOVE garlic from skillet.
ADD tomatoes to the skillet and sear until slightly blistered, about 3-4 minutes. Season with salt and pepper.
DRAIN pasta and add to the skillet. Remove skillet from heat. Mix well.
ADD cheese, basil and remaining olive oil to the pasta. Toss to combine.
Mon, July 18, 2011
by Healthy Living Dietitians filed under