Last month, Coastline’s dietitian Kim cooked up two low fat, antioxidant filled dishes that are also quick and easy to make. She started with a Shrimp & Grilled Corn Salad; shrimp is a great source of lean protein. Add in some corn, green onion, cilantro, and roasted bell pepper and you instantly have more flavor and antioxidants. Roasted bell pepper is a great source of vitamin C and corn is full of fiber. This is a great summer-time recipe as most of the these ingredients can be found at your local farmer’s markets or gardens!
Ingredients
- 6 ears shucked corn or 4 cups frozen corn, thawed
- 1 cup celery, finely chopped
- 1 cup bottled roasted red bell pepper, rinsed and drained
- 1/2 cup fresh cilantro, chopped
- 1/3 cup green onions, thinly sliced
- 12 ounces cooked shrimp, chopped (or lump crabmeat, shell pieces removed)
- 1/4 cup fresh lime juice
- 3 tbsp. ranch dressing (or mayo or plain yogurt)
- 1/2 tsp. freshly ground black pepper
- 3/8 tsp. salt
- 1/8 tsp. ground red pepper
- 12 Boston lettuce leaves
Preparation: Heat a large grill pan over medium-high heat. Place corn in pan; cook 8 minutes or until slightly charred, turning frequently. Cool slightly. Cut kernels from ears of corn; place in a large bowl. Add celery and next 4 ingredients (through crabmeat) to corn; toss gently to combine. Combine lime juice, ranch dressing, black pepper, salt, and ground red pepper in a small bowl, stirring well with a whisk. Pour dressing over shrimp mixture; toss gently to coat. Serve salad over lettuce leaves. (Recipe courtesy of Cooking Light, September 2010.)
The popular chicken salad is often made with heavy mayonnaise, making it a high-calorie, high-fat meal. However, this recipe lightens the classic with a mixture of low-fat yogurt and hummus, two great add-ins that together contribute calcium, protein, and fiber. This recipe also includes a multitude of chopped veggies to add some color, flavor, and nutrients. You can enjoy this chicken salad on its own or in between two slices of whole wheat bread or whole wheat pita. This versatile recipe can also be used with tuna for those who want to change up the flavor and get your daily dose of DHA.
Ingredients
- 1 12.4 oz. can chicken breast or tuna, drained or 1.5 cups chopped cooked chicken
- 1/4 cup red onion, finely chopped
- 1 tsp. fresh lemon juice
- 2 tbsp. Greek yogurt
- 1/4 cup hummus
- 1/4 cup kalamata olives, chopped
- 1/4 cup red bell pepper, chopped
- 1 tsp. fresh dill, chopped
- 1/4 cup crumbled feta cheese
Preparation: Break up chicken in a large bowl using a fork. Stir in onion, lemon juice, yogurt, hummus, olives, red bell pepper, and dill. Sprinkle with feta cheese, serve, and enjoy. (Recipe courtesy of allrecipes.com.)
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