Scince Investigatory Project
Spiced Turkey with Avocado-Grapefruit Relish
This fresh-tasting citrus relish will perk up even the most jaded appetite, and it goes well with chicken, fish or pork. Serve it with a simple salad of Boston lettuce, scallions and cilantro and whole-wheat Couscous.
Nutrition
Per serving: 340 calories; 16 g fat ( 2 g sat , 10 g mono ); 45 mg cholesterol; 23 g carbohydrates; 3 g added sugars; 31 g protein; 6 g fiber; 317 mg sodium; 560 mg potassium.
Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (50% dv), Foliate & Potassium (16% dv).
Carbohydrate Servings: 1
Exchanges: 1 fruit, 4 very lean meat, 3 fat
Avocado-Grapefruit Relish
• 1 large seedless grapefruit • 1/2 small avocado, peeled, pitted and diced • 1 small shallot, minced • 1 tablespoon chopped fresh cilantro • 1 teaspoon red-wine vinegar • 1 teaspoon honey
Spiced Chicken
• 1 tablespoon chili powder • 1/2 teaspoon five-spice powder • 1/8 teaspoon salt • 2 chicken cutlets, (8 ounces) • 1 tablespoon oil
Preparation
1. To prepare relish: Remove the peel and white pith from grapefruit with a sharp knife and discard. Cut the grapefruit segments from the surrounding membrane, letting them drop into a small bowl. Squeeze out remaining juice into the bowl and discard membrane. Add avocado, shallot, cilantro, vinegar and honey. Toss well to combine. 2. To prepare turkey: Combine chili powder, five-spice powder and salt on a plate. Dredge turkey in the spice mixture. 3. Heat oil in a medium skillet over medium-high heat. Add the turkey and cook until no longer pink in the middle, about 2 to 3 minutes per side. Serve the turkey with the avocado-grapefruit relish.
Overnight, No-Cook Refrigerator Oatmeal
This easy, no-cook "summer porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual
This fresh-tasting citrus relish will perk up even the most jaded appetite, and it goes well with chicken, fish or pork. Serve it with a simple salad of Boston lettuce, scallions and cilantro and whole-wheat Couscous.
Nutrition
Per serving: 340 calories; 16 g fat ( 2 g sat , 10 g mono ); 45 mg cholesterol; 23 g carbohydrates; 3 g added sugars; 31 g protein; 6 g fiber; 317 mg sodium; 560 mg potassium.
Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (50% dv), Foliate & Potassium (16% dv).
Carbohydrate Servings: 1
Exchanges: 1 fruit, 4 very lean meat, 3 fat
Avocado-Grapefruit Relish
• 1 large seedless grapefruit • 1/2 small avocado, peeled, pitted and diced • 1 small shallot, minced • 1 tablespoon chopped fresh cilantro • 1 teaspoon red-wine vinegar • 1 teaspoon honey
Spiced Chicken
• 1 tablespoon chili powder • 1/2 teaspoon five-spice powder • 1/8 teaspoon salt • 2 chicken cutlets, (8 ounces) • 1 tablespoon oil
Preparation
1. To prepare relish: Remove the peel and white pith from grapefruit with a sharp knife and discard. Cut the grapefruit segments from the surrounding membrane, letting them drop into a small bowl. Squeeze out remaining juice into the bowl and discard membrane. Add avocado, shallot, cilantro, vinegar and honey. Toss well to combine. 2. To prepare turkey: Combine chili powder, five-spice powder and salt on a plate. Dredge turkey in the spice mixture. 3. Heat oil in a medium skillet over medium-high heat. Add the turkey and cook until no longer pink in the middle, about 2 to 3 minutes per side. Serve the turkey with the avocado-grapefruit relish.
Overnight, No-Cook Refrigerator Oatmeal
This easy, no-cook "summer porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual