Recipes offer elegant and delicious ways of adding fresh fruit – with great flavors and wonderful antioxidant benefits – to your family’s dining experience.
Grape and Orange Chicken Salad in Lettuce Cups
Sonoma, California – Luscious fresh berries provide a tasty topping for golden light crepes in this springtime brunch or dessert dish. This simple but elegant recipe delights with sweet spoonfuls of either one type of berry or a delicious combination. Whether fragrant bright red raspberries or juicy ripe blueberries or both, layers of berries transform crepes into a visual masterpiece that tastes as good as it looks. Plus with the antioxidant activity of blueberries, this treat is good for your health. Click here to view professional chef Lisa Hemenway prepare this simple, healthy and fun recipe.
8 crepes (use your favorite recipe or store bought)
3 tablespoons butter
2 cups mixed fresh berries: blueberries, blackberries, raspberries, strawberries
2 oranges, zested and sectioned
1/ 4 cup sugar
Stack crepes on plate and cover with foil. Heat in 300 degree oven for 10 minutes along with 4 serving plates.
In large sauté pan melt butter. Add berries, orange zest, orange sections and sugar. Cover and sauté until berries are softened and heated through and sauce thickens, approximately 5 minutes.
To assemble, place crepe on warm plate. In one corner of crepe, spoon 1/4 cup fruit mixture. Fold in 1/2, then again into 1/4. Repeat process serving two per person. Keep prepared crepes warm while assembling.
Serve with vanilla yogurt or whipped cream if desired. Yields 4 breakfast or dessert servings.
Nutrients per serving: Calories, 361; calories from fat, 135; fat, 15 grams; saturated fat, 8 grams; cholesterol, 159 mg; sodium, 333 mg; dietary fiber, 4 grams; protein, 7 grams.
● Blueberries contain a natural chemical found in laboratory studies to prevent colon cancer.
● A half-cup of blueberries packs plenty of fiber, vitamin C, potassium and antioxidants into only 40 sweet calories.
● Blueberries contain more disease-fighting antioxidants than red wine or green tea.
● Half a cup of blueberries a day may help improve brain function plus help prevent Alzheimer's and dementia according to independent university studies.
● Blueberries not only lower risk of heart disease and cancer, they are anti-inflammatory.
● Some scientific evidence suggests that blueberries may be beneficial for the skin. New skin care treatments include blueberry extracts to help revitalize the skin and hasten healing.
● Blueberries are considered a "superfood" by leading nutrition and medical experts and a recommended diet staple for health, skin care and longevity.
● Blueberries are a rich source of plant compounds (phytonutrients), which may help prevent urinary tract infections and also improve short-term memory and promote healthy aging.
● For a super food snack, toss some fresh blueberries together with walnuts and toasted oats laced with honey. Take along in a container to work or school. Or enjoy at home layered with vanilla yogurt as a perfect parfait.
Certain foods, although delicious alone, are just magical in combination. Hot dogs and mustard. Bagels and cream cheese. Spaghetti and meatballs. Another of these fantastic combinations is grapes and cold chicken. Something special happens when the juicy sweet flesh of crisp, ripe, grapes melds in your mouth with solid chunks of cooked chilled chicken. It creates a satisfying taste sensation that makes this chicken salad dish perfect for luncheon or a light supper. Toasted walnuts, sliced celery and orange sections provide an additional tapestry of textures and flavors for this wonderful healthful salad dressed with tangy creamy Greek yogurt. French bread with sweet butter or perhaps even a beef consomme would make nice accompaniments.
2 cups diced cooked chicken
1 cup red or green seedless grapes, halved
1/2 cup thinly sliced celery
1/2 cup walnut halves, toasted and coarsely chopped
2 tablespoons thinly sliced scallion (green onion)
2 medium oranges, peeled, sectioned; reserve juice for dressing
1/2 cup low-fat Greek yogurt
3/4 teaspoon dried tarragon, crushed
1/4 teaspoon salt
4 lettuce leaf cups
In medium bowl, combine chicken, grapes, celery, walnuts, scallions and oranges.
In small bowl, combine yogurt, orange juice, tarragon and salt. Add yogurt mixture to chicken; toss to combine. Divide salad equally among lettuce cups. Yields 6 servings.
Nutrients per serving: Calories, 209; calories from fat, 81; fat, 9 grams; saturated fat, 2 grams; cholesterol, 42 mg; sodium, 148 mg; dietary fiber, 1 gram; protein, 18 grams.
Ample scientific evidences suggests that Americans increase their intake of fresh produce to ensure optimum health and reduce the risk of cancer and heart disease. Thanks to Chile, great-tasting fresh fruits are available year-round in the United States even in the winter months. Chile provides more than 25 varieties of fresh fruit to American consumers, and is a leader in encouraging increased fruit consumption for better health.
Additional recipes, images and videos featuring fresh fruits, courtesy of the Chilean Fresh Fruit Association, are available for easy download on the website.
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