(Family Features) Establishing a regular pattern of healthy snacks and meals made from fresh, whole foods is essential to promoting good health. Fresh grapes always make a great snack because they are tasty, healthy and portable. Yet grapes can also be used as an ingredient to make good-for-you dishes that are just as satisfying as they are healthy.
According to an IFIC Food and Health survey, consumers are looking more and more to foods for health benefits, with cardiovascular health topping the list as the leading benefit sought. Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. Plus, they are naturally fat-free, cholesterol-free and low in sodium. Pairing heart-healthy grapes with other healthy ingredients – including fish, legumes, whole grains and vegetables – offers a vast array of options for nutritious make-at-home dishes.
In this recipe for Chicken Larb with Grapes, grapes add a juicy burst of flavor, vibrant color and crunch to deliver wholesome meals with bold flavors and fresh textures.
For more meal inspiration for healthy eating, visit GrapesfromCalifornia.com.
Chicken Larb with Grapes
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4
1/2 red onion, thinly sliced
2 cups halved red California grapes
2 tablespoons rice vinegar
2 tablespoons vegetable oil
1 pound ground chicken
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1-2 Thai chilies, thinly sliced
2 teaspoons fish sauce
3 tablespoons lime juice
1/4 cup coarsely chopped cilantro
3 tablespoons coarsely chopped mint leaves
4 cups steamed jasmine rice
2 cups shredded green cabbage
2 tablespoons chopped roasted and salted peanuts
In medium bowl, combine onion, grapes and rice vinegar; set aside.
In large skillet, heat oil over medium-high heat. Add chicken and cook, stirring frequently until just cooked through, about 6-7 minutes. Season chicken with salt and pepper. Stir in chilies, fish sauce, lime juice, cilantro and mint.
Divide rice between four serving dishes and top with chicken, cabbage, marinated onions and grapes; sprinkle with peanuts.
Nutritional information per serving: 540 calories; 26 g protein; 65 g carbohydrates; 19 g fat (32% calories from fat); 3.5 g saturated fat (6% calories from saturated fat); 100 mg cholesterol; 480 mg sodium; 3 g fiber.
Source: California Table Grape Commission
