Dietitians Dish – June 17, 2024
Grapes for Good Health!
Grapes make a quick, convenient snack.
To store them longer, only rinse them when you’re ready to eat.
To store them longer, only rinse them when you’re ready to eat.
They offer many health benefits:
✓ Polyphenols for a healthy heart
✓ Resveratrol to fight insulin resistance
✓ Potassium to help blood pressure
✓ Vitamin K for strong bones
✓ Vitamin C for healthy teeth and gums
✓ Antioxidants to improve mental health
You can freeze grapes for a cool treat (they’re like bite-sized natural popsicles). Or, add fresh grapes to things like chicken salad and side salads.
These recipes offer quick, minimally cooked meals to beat the summer heat!
Heart Healthy Chicken Salad
Ingredients:
- 4 skinless, boneless chicken breasts (4 oz. each)
- 1/3 cup reduced-fat mayonnaise
- 2 Tbsp. fat-free sour cream
- 2 tsp. lemon juice
- 2 tsp. chopped fresh tarragon or 1 tsp. dried tarragon
- 1 Tbsp. chopped celery
- 1/2 cup seedless red grapes, quartered
- 1/4 cup chopped walnuts
- 2 scallions, chopped
- Black pepper to taste
- Red leaf lettuce leaves, for serving
Directions:
- Preheat grill to medium-high. Grill chicken for about 5 minutes on each side, or until cooked through. Let cool. With a knife, dice chicken breasts into bite-sized pieces.
- In a large bowl, combine chicken, mayonnaise, sour cream, lemon juice, grapes, walnuts, celery, scallions, tarragon, and black pepper.
- Toss gently. Serve on a bed of lettuce.
Recipe and image courtesy of healthecooks.com.
Tomato Peach Onion Burrata Salad
Ingredients:
- 1 Tbsp. olive oil
- 2 carrots peeled, chopped
- 1 small, sweet onion diced
- 1 cup frozen sweet corn
- 1-1/2 lbs. lean ground turkey
- 2 Tbsps. flour
- 1/2 tsp. salt
- 2 Tbsps. Worcestershire sauce
- 1 tsp. garlic powder
- 1 can (8 oz.) no-salt-added tomato sauce
- 16 oz. cauliflower, finely chopped
- 2 Tbsps. low-fat cream cheese
- 1 cup shredded low-fat Cheddar cheese, divided
Directions:
- Preheat oven to 400°F.
- Heat oil in nonstick skillet over medium heat. Add onion, carrots, and corn, and cook 5 minutes, or until softened. Add turkey and cook 5-7 minutes, or until cooked thoroughly. Add flour and salt, stir to coat. Add Worcestershire, garlic powder, tomato sauce and 1/2 cup water. Mix well and cook until heated through.
- Place cauliflower in large bowl and microwave on HIGH for 4 minutes, or until tender. Add cream cheese and 1/2 cup of shredded cheese, then mix with an electric hand mixer until smooth.
- Spoon turkey mixture into 11×8-inch baking dish. Top with mashed cauliflower and spread to evenly coat. Sprinkle with the remaining 1/2 cup of shredded cheese.
- Bake for 10 minutes, or until bubbly and the cheese melts.
Recipe (edited) and image courtesy of HealthyFamilyProject.com.