Wednesday, October 1, 2014
Inquirer Daily News

Healthy recipes using strawberries

This strawberry and chicken salad only takes 20 minutes to make! It combines strawberries with tangy vinaigrette, chicken, and blue cheese.
This strawberry and chicken salad only takes 20 minutes to make! It combines strawberries with tangy vinaigrette, chicken, and blue cheese. iStockphoto

With strawberry season upon us, May is a celebration of these sweet, antioxidant-rich berries.

What better way to celebrate National Strawberry Month than to cook up your own meals with this popular sweet – and slightly sour – fruit?

Instead of mixing these berries into breakfast or dessert, try including them in dinner menus each day next week that include this heart-shaped fruit. In salads, in sauce, and even on pizza, we’ve got you covered this week with some healthy and satisfying spring dinners.

Health benefits of strawberries are endless. They protect your heart by increasing HDL (the good cholesterol), lowering your blood pressure, and help guard you against cancer. They’re also packed with vitamins, fiber, and potassium.

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  • Monday: Chicken and strawberry salad

    This no-cook meal only takes 20 minutes to make! It combines strawberries with tangy vinaigrette, chicken, and blue cheese for a satisfying spring salad.

    Per serving: 333 calories, 16.4g fat, 14.8g carbohydrates, 32g protein, 3.5g fiber

    View recipe >

    Tuesday: Grilled duck with strawberry fig sauce

    This simple, yet elegant meal pairs strawberry-fig sauce with boneless duck breasts. This low-carb meal is less than 300 calories.

    Per serving: 298 calories, 16g fat, 7g carbohydrates, 26g protein, 1g fiber

    View recipe >

    Wednesday: Grilled chicken and strawberries with balsamic syrup

    The grilling gives the strawberries a slightly smoky flavor. The balsamic vinegar blends the meal together nicely and adds some zest to both the chicken and strawberries.

    Per serving: 220 calories, 6g fat, 11g carbohydrates, 29g protein, 2g fiber

    View recipe >

    Thursday: Strawberry feta quinoa salad

    This vegetarian dish combines quinoa, strawberries, feta cheese, walnuts, and honey for the perfect sweet, refreshing salad. You’ll get a lot of fiber from the quinoa, strawberries and walnuts in this tasty meal.

    Per serving: 358.4 calories, 18.2g fat, 41.2g carbohydrates, 10.3g protein, 4.7g fiber

    View recipe >

    Friday: Strawberry, pistachio and goat cheese pizza

    This variation is a nice alternative to your traditional cheese pizza. No sauce is needed for this dish with its abundance of ingredients: goat cheese, strawberries, watercress, lemon juice, and more!

    Per serving: 273 calories, 12.4g fat, 30.9 g carbohydrates, 10.7g protein, 1.9g fiber

    View recipe >

    Lauren Mennen Philly.com
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