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Feature Fruit Before Dessert! By Dana Jacobi, AICR
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Apricot & Ricotta Fruitful Sole & Nectarine Rémoulade Jamaican Pork Chops With Melon Salsa Pan-Seared Chicken In Prosciutto-Fig Sauce
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Trend-setting chefs are busy turning menus topsy-turvy,
serving brownies made with black bean purée and tarts featuring glazed cherry tomatoes
for dessert. Although some dishes are faddish, others feature familiar foods at unexpected
points in a meal or time of day and are worth trying.
With the persistence of the American
sweet tooth, plus the abundance of important nutrients and phytochemicals in fruits, it
makes good sense to experiment with eating fruit as more than desserts and snacks. AICR Dana Jacobi is the author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.
CINNAMON-APPLE FILLED
OMELET 3 tsp reduced fat margarine, divided In a medium skillet, melt 2 teaspoons margarine. Add apples and cook over medium heat, stirring occasionally, 5 minutes, or until almost tender. Stir in brown sugar and cinnamon and cook 1 minute; set aside. In another medium skillet, melt remaining 1 teaspoon margarine. In medium bowl, whisk together egg substitute, powdered sugar, and vanilla; pour into skillet. Cook on medium heat, lifting edges to allow uncooked portion to flow underneath. When egg mixture is almost set, spoon apple mixture over one-half of omelet. Cover for 1 minute. Fold other half over apples and slide onto serving plate. Dust lightly with additional cinnamon, if desired. Makes 2 Servings. Per Serving: 167 Cal; 3 g Total Fat; 25 g Carb; 00 mg Cholesterol; 232 mg Sodium; 10 g Protein; 1 g Fiber. Exchanges: 2 Very Lean Meat; 1 Fruit; 1 Fat.
ORANGE OAT MUFFINS Muffins: 2 oranges Oat Topping: 1/4 cup oats Grate orange zest from oranges; set orange zest aside. Slice off outer peel and cut oranges into 1/4-inch slices. Remove seeds if necessary. (Note: You should have 12 slices). Line muffin tin with muffin cups. Place one orange slice and 1 teaspoon honey onto bottom of each cup. In a large bowl, combine flour, oatmeal, sugar, baking powder, cinnamon, and salt. Stir in melted margarine, egg whites, skim milk, and orange zest. Mix just until combined. Spoon evenly into cups. Top with Oat Topping. To prepare Oat Topping: Combine oats, sugar and cinnamon in a small bowl. Proceed with directions in previous paragraph. Bake at 400°F for 20 minutes, or until golden brown. Let cool on wire rack 10 minutes then remove muffins and let cool completely before serving. Makes 12 Muffins. Per Muffin: 178 Cal; 3 g Total Fat; 35 g Carb; 00 mg Cholesterol; 190 mg Sodium; 4 g Protein; 2 g Fiber. Exchanges: 1-1/2 Bread; 1/2 Fat.
APRICOT & RICOTTA
STUFFED CELERY 2-1/2 cups (1-1/2-inch) celery pieces Cut a thin lengthwise slice from bottom of each celery piece to prevent tipping; set aside. Add apricots to food processor or blender; process until finely chopped. Set aside 1 tablespoon for garnish. Add cheese, sugar, orange peel and salt to apricots; process until smooth. Fill celery pieces with cheese mixture. Cover and refrigerate up to 3 hours before serving. Just before serving, sprinkle with reserved chopped apricots. Makes about 25 Appetizers. Per Appetizer: 10 Cal; < 1 g Total Fat; 1 g Carb; 2 mg
Cholesterol; 26 mg Sodium; 14 mg Calcium; 1 g Protein;
MANDARIN CREAM CHEESE
SPREAD 1 block (8-ounces) nonfat cream cheese, softened to room Place the cream cheese in a medium-sized bowl and beat with an electric mixer until smooth. Add the drained mandarin oranges, and beat until the oranges are broken down and mixed throughout. Stir in first the drained pineapple, and then the raisins and nuts. Cover and chill for 8 hours or overnight, or until the raisins are plumped and the spread has thickened. Stir the mixture and serve with whole grain crackers or bagel slices. Yield: 1-3/4 Cups. Per (1 Tbsp) Serving: 26 Cal; 1 g Total Fat; 4 g Carb; 00 mg Cholesterol; 39 mg Sodium; 1 g Protein; <0.5 g Fiber. Exchanges: FREE (up to 2 Tbsp).
SPICY SHRIMP GAZPACHO 2 cups chopped, peeled tomatoes **Caution: Hot peppers contain volatile oils that can burn eyes, lips, and sensitive skin. When o\working with chile peppers, wear plastic or rubber gloves to protect your skin. If your bare hands touch the peppers, wash your hands well with soap and water In a large bowl, stir together the tomatoes, tomato juice, peaches, broth, cucumber, green onions, cilantro, jalapeno peppers, lime juice, sugar, hot pepper sauce, and garlic. Cover and chill for 2 to 24 hours. Just before serving, stir in shrimp. Makes 4 Servings. Per Serving: 152 Cal; 1 g Total Fat; 20 g Carb; 124 mg Cholesterol; 334 mg Sodium; 16 g protein; 4 g Fiber. Exchanges: 2 Veg; 1/2 Fruit; 2 Very Lean Meat.
WATERMELON SALAD Juice of 1 lime (about 2 Tbsp.) In a small bowl, whisk together lime juice, ginger and honey
until honey dissolves. Season dressing to taste with salt and pepper. Dressing can be
covered and refrigerated up to 2 hours.
PEAR WALDORF SALAD 1 Tbsp light mayonnaise Combine first 4 ingredients in a small bowl; stir until smooth. Combine pears, grapes, walnuts and mayonnaise mixture in a large bowl; toss gently. Serve salad over arugula or mixed greens, if desired. Makes 4 Servings. Per (3/4-cup) Serving: 116 Cal; 4 g Total Fat (1 g Sat Fat); 22 g Carb; 4 mg Cholesterol; 114 mg Sodium; 20 mg Calcium; 1 g Protein; 3 g Dietary Fiber. Exchanges: 1 Fruit; 1 Fat.
AVOCADO & PEACH
SALAD 1/8 cup water *If Vidalia onions are not available, substitute another sweet onion such as Maui or Walla Walla In a measuring cup, whisk the water, orange juice concentrate, garlic, vinegar, oil, and vanilla together until well mixed. Prepare the salad by arranging layers of the arugula and tarragon, then the avocado, peach, and onions, and then drizzle the salad with the orange juice vinaigrette. Season with salt and pepper, if desired, and serve. Makes 4 Servings. Per Serving: 160 Cal; 11 g Total Fat (2 g Sat Fat); 15 g Carb; 00 mg Cholesterol; 11 mg Sodium; 2 g Protein; 4 g Dietary Fiber. Exchanges: 2 Fat; 1/2 Fruit; 1 Free Veg.
CHICKEN WALDORF
SALAD 12 ounces (2 cups) cooked, skinless, boneless chicken In a medium bowl, combine chicken, apples, dried cherries, pecans, and celery. For dressing, in a small bowl stir together mayonnaise dressing, sour cream, lemon juice, honey and crushed rosemary. Pour dressing over chicken mixture; toss gently to coat. If desired, cover and chill for up to 24 hours. Serve the chicken mixture on lettuce leaves. Makes 4 Servings. Per Serving: 336 Cal; 10 g Total Fat (1 g Sat Fat); 34 g Carb; 74 mg Cholesterol;n262 mg Sodium; 29 g Protein; 4 g Fiber. Exchanges: 2 Fruit; 4 Very Lean Meat; 2 Fat.
CRUNCHY APPLE STIR-FRY 1 cup thinly sliced carrots Stir-fry carrots, onion and basil in oil in nonstick skillet until carrots are tender. Stir in snow peas and water; stir-fry for 2 minutes. Remove from heat; stir in apple slices. Serve hot. Makes 4 Servings. Per Serving: 71 Cal; 2 g Total Fat (<1 g Sat Fat); 13 g
Carb; 00 mg Cholesterol; 12 mg Sodium; 37 mg Calcium;
FRUITFUL SOLE & NECTARINE
RÉMOULADE Rémoulade Sauce (recipe follows): 1 cup plain low-fat yogurt Fish: 4 sole fillets (1 pound) To prepare Rémoulade Sauce: Combine all ingredients thoroughly and refrigerate until needed. To prepare fish fillets: Roll up sole fillets and fasten with wooden toothpicks. (Note: If fillets are large, cut in half lengthwise before rolling). Stand rolled fillets on end, turban-fashion, in microwavable dish. Season with pepper and dill weed to taste. Add water to dish. Cover and microwave at HIGH (100% power) 3 to 4 minutes, or until fish flakes easily when tested with fork. Add nectarine slices to dish and microwave, covered, 1 minute more or until hot. Transfer fish and fruit to warm serving platter and remove picks. Serve with Rémoulade Sauce. Makes 4 Servings. Per Serving (with Sauce): 165 Cal; 3 g Total Fat (1 g Sat Fat); 13 g Carb; 57 mg Cholesterol; 208 mg Sodium; 126 mg Calcium; 23 g Protein; 1 g Dietary Fiber. Exchanges: 3 Very Lean Meat; 1 Fruit; 1/2 Fat.
JAMAICAN PORK CHOPS WITH
MELON SALSA 1 cup chopped honeydew melon For salsa: In a small bowl stir together honeydew melon, cantaloupe, mint, and honey. Cover and chill until ready to serve. Trim fat from chops. Rub jerk seasoning onto both sides of chops. Place chops on the rack of an uncovered grill, directly over medium coals. Grill for 12 to 15 minutes or until juices run clear (160°F), turning once. Serve the chops with salsa. If desired, garnish with additional mint. Makes 4 Servings. Per Serving (1 Chop and Salsa): 201 Cal; 5 g Total Fat (2 g Sat Fat); 12 g Carb; 62 mg Cholesterol; 354 mg Sodium; 25 g Protein; 1 g Fiber; 11 g Sugar. Exchanges: 3-1/2 Very Lean Meat; 1 Fruit; 1 Fat.
PAN-SEARED CHICKEN 2 (4-ounce) skinless, boneless chicken breast halves **Prosciutto is Italian-style ham that has been seasoned, salt-cured (not smoked), and air-dried. The meat is then pressed, so it has a firm, dense texture. Prosciutto is a little pricey but the flavor it adds is worth it. If you can't find it, you can substitute lean ham. Sprinkle chicken evenly with salt. Heat oil in a 10-inch nonstick skillet over medium-high heat. Add chicken to pan, and cook 2 to 3 minutes on each side until seared. Combine fig preserves and remaining ingredients. Add to chicken. Cover, reduce heat to medium, and cook 6 minutes or until chicken is done. uncover and cook 1 minute over medium-high heat until sauce is slightly thickened. Yield: 2 Servings. Sodium Alert! This recipe is not suitable for those on low salt meal plans. Per (1 chicken breast half and 1/4-cup sauce): 299 Cal; 5 g Total Fat (1 g Sat Fat); 31 g Carb; 73 mg Cholesterol; 622 mg Sodium; 15 mg Calcium; 30 g Protein; 00 g Dietary Fiber. Exchanges: 3 Lean Meat; 1 Starch; 1 Fruit; 1 Fat.
SALMON WITH
BLACKBERRY SAUCE 4 (6-ounce) fresh or frozen salmon or halibut steaks, cut Thaw fish, if frozen. For sauce: In a small saucepan, combine jam, onion, thyme, mustard, and garlic. Bring just to boiling, stirring frequently; reduce heat. Simmer, uncovered, about 10 minutes or until sauce is slightly thickened. Remove from heat. Cover and keep warm. Rinse fish; pat dry with paper towels. Coat the unheated rack of a broiler pan with cooking spray. Place fish on the prepared rack. Brush with about half of the melted margarine. Sprinkle with salt and, if desired, pepper. Broil about 4-inches from the heat for 8 to 12 minutes, or until fish flakes easily when tested with a fork, turning and brushing once with the remaining melted margarine. To serve, spoon about 2 tablespoons of the sauce onto each dinner plate. Top with fish. Serve with lemon wedges and fresh blackberries, if desired. Makes 4 Servings. Per Serving: 363 Cal; 12 g Total Fat (2 g Sat Fat); 28 g Carb; 88 mg Cholesterol; 346 mg Sodium; 34 g Protein; 1 g Fiber; 20 g Sugars. Exchanges: 2 Other Carb; 4-1/2 Lean Meat; 2 Fat.
LAMB WITH APRICOTS 3/4 cup dried apricots Marinate the apricots, orange zest and raisins in the cider and orange juice for several hours or overnight. Preheat the oven to 350°F. Spray the base of a large casserole pan with a thin layer of nonstick cooking spray, and brown the meat lightly. Add the onion, mushrooms, pepper and garlic and cook for 5 minutes. Add the stock, paprika, apricot mixture (including the marinade), bay leaves and Worcestershire sauce. Cover and cook in the oven for 1 hour. Remember to remove the bay leaves before serving. Makes 4 Servings. Per Serving: 330 Cal; 7 g Total Fat (2 g Sat Fat); 47 g Carb; 66 mg Cholesterol; 463 mg Sodium; 24 g Protein; 4 g Fiber. Exchanges: 2-1/2 Lean Meat; 1-1/2 Fruit; 4 Veg; 1 Fat.
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