The winter months don't have to limit the selection of mouthwatering fruit - thanks to the fuzzy, succulent, delicious kiwifruit, just bursting with nutrition and flavor. As beautiful as it is tasty, with its gorgeous, brown rind and luscious green-seeded fruit, the kiwifruit can add zest to any meal. To promote the nutritional benefits of fresh produce this winter, Weight Watchers(R) continues Pick of the Season, a public health initiative spotlighting seasonal fruit and vegetables, with recipes this quarter for kiwifruit, a produce selection that can delight any dish.
Kiwifruit packs a lot of punch. Do you know the amazing power of the kiwifruit? Two medium kiwifruit contain a whopping 235 percent of the recommended daily allowance for vitamin C and are also high in fiber, and a good source of potassium, and vitamin E. Kiwifruit makes a satisfying snack that can help fill you up because it's a high volume, low energy density fruit that's low in calories - just a mere 0.6 calories per gram and zero grams of saturated fat. So grab a spoon and scoop the sweetness of the kiwifruit.
Below are four recipes to share with your readers to highlight the delicious taste bursting from the kiwifruit: Mesclun, Kiwifruit, and Goat Cheese Salad, Shrimp and Kiwifruit Skewers, Beef Tenderloin with Kiwifruit Salsa, and Ice Cream Sandwich Fruit Tart.
EDITOR'S NOTES:
-- Local Weight Watchers spokespeople are available to discuss the importance of fruit and vegetables in diets and for in-studio food demos. Please call or email to arrange media interviews.
-- For your convenience, this release and photos of the recipes are also available electronically.
-- In the parentheses next to each of the recipe titles, Flex Plan indicates that this recipe is appropriate for those on the Flex Plan and POINTS(R) values for recipes are included. Core Plan indicates that this recipe is appropriate for those on the Core Plan and contains only foods from the Core Food List.
These recipes reflect the food values inherent to the Weight Watchers philosophy that eating should be satisfying as well as healthy. In fact, learning and sharing innovative ideas about healthy cooking and eating are part of the experience at weekly Weight Watchers meetings, where members help and support each other.
Pick of the Season - Kiwifruit Recipes:
Mesclun, Kiwifruit, and Goat Cheese Salad
Makes 4 servings
Ingredients
6 cups fresh mesclun (young mixed salad greens)
2 medium kiwifruit, pared, halved, and thinly sliced
1 cup strawberries, washed, hulled, and sliced
1/4 cup light raspberry vinaigrette dressing
1/2 cup crumbled goat cheese
2 tablespoons slivered almonds
Preparation
1. Place mesclun, kiwifruit, and strawberries in a large salad bowl.
2. Add dressing; toss well. Sprinkle with cheese and almonds; serve
immediately.
POINTS per serving: 3, 155 calories, 9.7g fat, 4g fiber
Shrimp and Kiwifruit Skewers
Makes 2 servings
Ingredients
2 tablespoons low-sodium soy sauce
1 tablespoon olive oil
1 tablespoon lemon juice
1/4 teaspoon dried basil leaves
1/4 teaspoon dried cilantro
Grated zest of 1 lemon
2 garlic cloves, crushed
12 large shrimp, peeled and deveined
4 medium kiwifruit, pared and quartered
Preparation
1. To prepare marinade, in large zip-top bag combine soy sauce, oil,
lemon juice, basil, cilantro, lemon zest, and garlic. Add shrimp;
seal bag and turn to coat.
2. Spray rack of barbecue grill with nonstick spray made for grilling;
preheat grill to medium following manufacturer's directions. Drain
shrimp; reserve marinade. Onto each of 4 metal skewers (or bamboo
skewers that were soaked in water for 1 hour), alternately thread 4
kiwifruit quarters and 3 shrimp.
3. Brush kiwifruit and shrimp with remaining marinade; place on
prepared grill rack. Grill, turning occasionally, until shrimp are
pink and cooked through, 6-8 minutes.
POINTS per serving: 5, 242 calories, 9g fat, 4.5g fiber
Beef Tenderloin with Kiwifruit Salsa
Makes 4 servings
Ingredients
4 medium kiwifruit, peeled and diced
1 snack-size container pineapple tidbits in juice, drained
1/2 cup diced red bell pepper
1/2 small jalapeno pepper, seeded and minced
1 tablespoon lime juice (no sugar added)
1 tablespoon sunflower oil
1 pound lean beef tenderloin, trimmed and cut into 4 steaks
Salt and pepper to taste
Preparation
1. To prepare salsa, in medium glass or ceramic bowl combine
kiwifruit, pineapple, red pepper, jalapeno pepper, lime juice, and
oil; refrigerate, covered, at least 30 minutes.
2. Meanwhile, sprinkle steaks with salt and pepper. Spray a large
nonstick skillet with nonstick spray and set over medium-high heat;
add steaks. Cook steaks 4 minutes; turn and cook until an
instant-read thermometer registers 160(degree)F for medium or cook
to desired doneness.
3. Serve steak topped with salsa.
POINTS value per serving: 5, 247 calories, 10g fat, 2g fiber
Ice Cream Sandwich Fruit Tart
Makes 2 servings
Ingredients
1 Weight Watchers Round Vanilla Ice Cream Sandwich*
3 medium strawberries, washed, hulled, and halved
1 medium peach, peeled, pitted, and thinly sliced
1 medium kiwifruit, peeled and diced
Preparation
1. Slice ice cream sandwich in half horizontally through ice cream,
making 2 open-face halves, each with a chocolate-wafer bottom.
Place each half on a plate, wafer-side down.
2. Arrange strawberries, peach, and kiwifruit on top of ice cream;
serve immediately.
*Available in the freezer case at most major supermarkets. To locate a store near you, call 1-800-331-0830.
POINTS per serving: 2, 124 calories, 1g fat, 3g fiber
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