Guest Column: Refreshing recipes with fresh produce
Published 4:01 pm Tuesday, June 21, 2016
Guest Column by Emily Schmidt
Albert Lea resident Emily Schmidt is a registered dietitian at Mayo Clinic Health System in Albert Lea. She enjoys writing, cooking and spending time with her son and family.
Summer is a great time to experiment with healthy and refreshing fruit and vegetable recipes. Utilizing fresh, seasonal produce also tends to be less expensive than using off-season foods. Make it a goal this season to try new ways of preparing and eating fruits and vegetables, especially those including ingredients you’ve never tried before.
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Cilantro Lime Chicken with Avocado Salsa
From CookingLight www.myrecipes.com/recipe/cilantro-lime-chicken-with-avocado-salsa
Yield: 4 servings (serving size: 1 chicken breast half, about 1/4 cup salsa)
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped
1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.
Total fat: 13.2 grams
Saturated fat: 2.4 grams
Monounsaturated fat: 7.5 grams
Polyunsaturated fat: 1.9 grams
Protein: 35.6 grams
Carbohydrates: 6.6 grams
Fiber: 3.6 grams
Cholesterol: 94 milligrams
Iron: 1.6 milligrams
Sodium: 383 milligrams
Calcium: 29 milligrams
Dietitian tips (from Emily): This is a great recipe to serve over brown rice. To reduce sodium content, omit salt or replace with a salt substitute such as Mrs. Dash salt-free seasoning blend. The avocado salsa could also serve as a great topping for salads, tacos or even served over brown rice as a side dish for a lean steak or other grilled meat.
with a Hint of Mint
Recipe from Oxmoor House www.myrecipes.com/recipe/watermelon-smoothie-mint
Yield: serves 1
2 cups (1-inch) cubed seedless watermelon
1/3 cup plain 2 percent reduced-fat Greek yogurt
2 tablespoons chopped mint
Place all ingredients in a blender; process until smooth.
Total fat: 2 grams
Saturated fat: 1.1 grams
Monounsaturated fat: 0.5 grams
Polyunsaturated fat: 0.2 grams
Protein: 8.3 grams
Carbohydrate: 26.4 grams
Fiber: 1.5 grams
Cholesterol: 5 milligrams
Iron: 0.9 milligrams
Sodium: 29 milligrams
Calcium: 79 milligrams
Dietitian tip (from Emily): Add a few ice cubes for an even cooler, more refreshing taste.