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.

 

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)

 

Ingredients

Chicken: 

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

Cooking spray

Salsa: 

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

 

Directions

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.

 

Nutritional information

Calories: 289 

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.

 

 

Watermelon Smoothie
with a Hint of Mint

Recipe from Oxmoor House www.myrecipes.com/recipe/watermelon-smoothie-mint

Yield: serves 1

 

Ingredients

2 cups (1-inch) cubed seedless watermelon

1/3 cup plain 2 percent reduced-fat Greek yogurt

2 tablespoons chopped mint

 

Directions

Place all ingredients in a blender; process until smooth.

 

Nutritional information

Calories 143 

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.