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Recipes for Foods to Help You Beat the Heat.


Chilled Salmon Salad

Ingredients
1 tablespoon (plus 1 tsp) olive oil
1 pound(s) skinless salmon fillet
Kosher salt and pepper
1 cup) couscous, preferably whole-wheat
1 small orange
1/4 cup snap peas, thinly sliced crosswise
1/2 small red onion, thinly sliced
1 cup fresh flat-leaf parsley, roughly chopped
1/4 cup fresh mint, torn

STEP 1
Heat 1 tsp of the oil in a large nonstick skillet over medium heat. Season the salmon with 1/4 tsp each salt and pepper, and cook until opaque throughout, 4 to 6 minutes per side. Transfer to a plate; refrigerate until cool, about 15 minutes.

STEP 2
Meanwhile, place the couscous in a large bowl. Add 1 cup hot tap water, cover and let sit for 5 minutes. Fluff with a fork.

STEP 3
Using a vegetable peeler, remove 3 strips of zest from the orange. Thinly slice the zest and add it to the couscous along with the snap peas, onion, parsley, mint, remaining Tbsp oil, 1/2 tsp salt and 1/4 tsp pepper.

STEP 4
Squeeze in 2 Tbsp orange juice and toss to combine.
Using a fork, flake the salmon into large pieces. Gently fold the salmon into the couscous.

Makes 4 servings

Nutrition Information
1 Serving (1 Serving)
Calories 424
Total Fat 13g (Saturated Fat 1-1/2g, Trans Fat 0g),
Cholesterol 72mg
Sodium 432mg
Total Carbohydrate 43g (Dietary Fiber 5g, Sugars 3g)
Protein 34g

Watermelon and Feta Salad with Arugula and Spinach

Ingredients
3 tablespoons extra-virgin olive oil
2 teaspoons white balsamic vinegar
1/2 teaspoon kosher salt
2 cups arugula
2 cups baby spinach leaves
1 cup thinly sliced red onion
1 cup grape tomatoes, halved
1/2 cup crumbled feta cheese
2 cups bite sized watermelon chunks 

STEP 1
Whisk the olive oil, white balsamic vinegar, and salt together in a small bowl; set aside.

STEP 2
Combine the arugula, spinach, onions, and tomatoes in a large salad bowl.

STEP 3
Drizzle the vinaigrette over the salad mixture; toss to coat. Add the feta cheese and watermelon to serve.

Makes 4 servings

Nutrition Information
1 Serving (1 Serving)
Calories 191
Total Fat 14.5g
Cholesterol 17mg
Sodium 469mg
Total Carbohydrate 12.4g (Dietary Fiber 5g, Sugars 3g)
Protein 4.6g

Grilled Chicken with Strawberry and Pineapple Salsa

Ingredients
1 teaspoon canola or corn oil

Salsa
2 slices fresh pineapple, each 1/2 inch thick, patted dry
1 cup whole strawberries (about 5 ounces), diced
1/4 cup finely chopped red onion
3 to 4 tablespoons chopped fresh mint leaves
1 to 2 teaspoons sugar
1/8 teaspoon crushed red pepper flakes
1 medium lemon

Chicken
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free steak seasoning blend
1/4 teaspoon salt

STEP 1
Preheat the grill on medium high. Brush a grill pan or grill rack with the oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.

STEP 2
Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.

STEP 3
Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.

Makes 4 servings

Nutritional Information
1 Serving (1 Serving)
Calories 191
Total Fat 3g
Cholesterol 66mg
Sodium 239mg
Total Carbohydrate 12.4g (Dietary Fiber 5g, Sugars 3g)
Protein 27 g