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Healthy recipes that help beat the heat

Healthy Recipes that Help Beat the Heat

October 07, 2018

Chilled Salmon Salad


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


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.


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.


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.


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


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


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


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


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

Makes 4 servings

Nutrition Information

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


1 teaspoon canola or corn oil


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


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


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.


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.


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

Dr. Adesina from Kelsey-Seybold Clinic

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