View Mobile Site
 

Ask the Expert

Signal Photos

 

Pizzazz on a plate

Jazz up recipes with flavorful nutrition

Posted: March 2, 2011 1:55 a.m.
Updated: March 2, 2011 1:55 a.m.

Fresh grapefruit, avocado and radish salad

View More »
 

If you’re hungering for something new to eat, or it’s time to put some zip into the same old menus, take heart. These recipes bring two great ingredients together — Texas Rio Star Grapefruit and USA peanuts — perking up meal time with fresh and flavorful dishes.

Texas Rio Star grapefruit brings a mouthwatering burst of sun-kissed sweetness — the perfect fruit for brightening up winter days. With so many nutrients squeezed into such a versatile fruit, it adds plenty of zing to healthy eating.

Peanuts have a familiar taste that’s a favorite with kids and adults alike. When com­bined with new and different ingredients, this nutrient-packed addition makes new foods and flavors a family hit.

Want to add pizzazz to your plate? Find more delicious recipes and nutrition informa­tion at www.nationalpeanutboard.org and www.texasweet.com.

Crunchy peanut chicken strips with spinach salad

Prep time: 15 minutes
Cook time: about 30 minutes
Makes 4 to 6 servings

    1     cup finely crushed baked tortilla chips
    6     tablespoons peanut flour, divided (available at supermarkets and online)
    1/4     cup roasted, unsalted peanuts, finely chopped
    1     teaspoon Mexican seasoning blend
    3/4     teaspoon garlic powder
    1     pound chicken tenders, or boneless, skinless chicken breasts cut into 1-inch strips
    2     beaten egg whites
    Olive oil nonstick cooking spray

Peanut dressing:
    2     tablespoons creamy peanut butter
    2     tablespoons rice wine vinegar
    1     tablespoon soy sauce
    2     teaspoons toasted sesame oil
    1     teaspoon hot chili sauce (such as Sriracha)
    1     teaspoon honey
    1/4     cup canola or vegetable oil

Salad:
    5     cups baby spinach, washed and dried
    1     red bell pepper, sliced thin
    1/2     medium red onion, sliced thin

Preheat oven to 425 degrees. Stir together tortilla chips, 2 table­spoons peanut flour, chopped peanuts, Mexican seasoning and garlic powder in a shallow dish.
Dip chicken into remaining peanut flour, then in egg whites, then into tortilla chip mixture, pressing to evenly coat. Place on a baking sheet and sprinkle any remaining crumb mixture over chicken.
Coat liberally with cooking spray and bake for 20 to 25 minutes or until chicken is golden brown, coating with nonstick cooking spray several times during cooking.
While chicken is cooking, in large bowl, whisk together all dress­ing ingredients until smooth.
Gently toss spinach, red pepper and onion in dressing. To serve, divide dressed salad among plates and top with two to three chicken strips.

Nutritional analysis per serving: Calories: 500, Fat: 32g, Saturated Fat: 5g, Cholesterol: 30mg, Sodium: 770mg, Carbohydrates: 32g, Fiber: 6g, Sugar: 4g, Protein: 25g, Vitamin A: 25  percent, Vitamin C: 50 percent, Calcium: 6 percent, Iron: 15 percent

Grapefruit and peanut salad flatbread
Prep time: 20 minutes
Cook time: 8 to 10 minutes
Makes 8 servings

    1     pound whole wheat pizza dough (or ready-made whole wheat lavash, naan, or flatbread)
    Flour for dusting
    Olive oil cooking spray
    8     ounces fresh mozzarella cheese, sliced thin
    1     tablespoon extra virgin olive oil
    1     teaspoon aged balsamic vinegar
    3     cups baby arugula
    1/4     cup red onion, sliced thin
    1/4     cup snipped fresh basil
    1/8     teaspoon sea salt
    Freshly ground pepper to taste
    2     Texas Rio Star grapefruit, peeled and segmented
    1/4     cup roasted, salted peanuts, coarsely chopped

Preheat oven to 450 degrees and line 2 bak­ing sheets with parchment paper.
If using pizza dough, divide into 2 equal portions and roll each into a thin oval on a lightly floured board (about    9 x 13 inches).
Place on prepared baking sheets and spray with cooking spray. Top with equal amounts of cheese and bake for eight to 10 minutes or until crusts are golden brown.
In large bowl, whisk together olive oil and balsamic vinegar; add arugula, onion, and basil, tossing gently to coat. Season with salt and pepper.
Divide arugula mixture among flat­bread and top with grapefruit segments and peanuts; serve immediately.

Nutritional analysis per serving: Calories: 280, Fat: 13g, Saturated Fat: 4.5g, Cholesterol: 20mg, Sodium: 420mg, Carbohydrates: 33g, Fiber: 2g, Sugar: 3g, Protein: 12g, Vitamin A: 15 percent, Vitamin C: 45 percent, Calcium: 20 percent, Iron: 10 percent

Fresh grapefruit, avocado and radish salad
Prep time: 15 minutes
Makes 8 servings
Make sure all ingredients are chilled before assembling this salad.

    1 tablespoon freshly squeezed Texas Rio  Star grapefruit juice
    1     tablespoon extra virgin olive oil
    1/2     teaspoon granulated sugar
    1/4     teaspoon salt
    1/4     teaspoon pepper
    5     radishes, thinly sliced
    2     tablespoons minced red onion
    4     Texas Rio Star grapefruit, peeled, and segmented
    2     large firm but ripe avocados, peeled, pitted and sliced

In medium bowl, whisk together grape­fruit juice, olive oil, sugar, salt and pepper.
Add radish and onion, toss to coat and set aside.
On a large platter, layer grapefruit and avocado slices, top with radish mixture. Serve immediately.
Nutritional analysis per serving: Calories: 140, Fat: 9g, Saturated Fat: 1.5g, Cholesterol: 0mg, Sodium: 80mg, Carbohydrates: 17g, Fiber: 5g, Sugar: 1g, Protein: 2g, Vitamin A: 8 percent, Vitamin C: 90 percent, Calcium: 2 percent, Iron: 2 percent

Comments

Commenting not available.
Commenting is not available.

 
 

Powered By
Morris Technology
Please wait ...