Strawberries are a real stay-young gem. The nutrient is also linked with a lower risk for lung and other cancers.
Olive oil cooking spray
1 lb halibut fillets or steaks (or other firm white fish, such as cod or catfish)
½ tsp ground cumin
½ tsp salt (preferably kosher), divided
¼ tsp freshly ground black pepper, divided
8 small (6-inch) corn tortillas
2 pints strawberries, hulled and chopped
1 small green jalapeño chile, seeded and chopped
3 tbsp chopped fresh chives
1 tbsp fresh lemon juice
2 cups chopped napa cabbage
Heat oven to 450. Coat a rimmed baking sheet with cooking spray. Place fish on baking sheet, smooth side down (if fillets); coat with cooking spray; season with cumin, ¼ tsp salt and 1/8 tsp pepper. Stack tortillas, sprinkle with a few drops of water, and wrap tightly in foil. Cook fish and tortillas until fish is opaque and flakes easily with a fork but is still moist, and tortillas are hot, 10 to 15 minutes. In a bowl, combine strawberries, jalapeño, chives, lemon juice, remaining 1/4 tsp salt and remaining 1/8 tsp pepper; stir. Flake fish into big pieces; unwrap tortillas. Divide fish, strawberry salsa and cabbage evenly among tortillas. Fold and serve.
THE SKINNY: Serves 4, 219 calories per two tacos, 3 g fat (0 g saturated), 25 g carbs, 4 g fiber, 24 g protein
Pasta With Sausage and Red Grapes
Organic chemicals called polyphenols in Concord grapes may improve brain and motor function, possibly by reducing inflammation and oxidative stress that cause our cognitive abilities to decline as we age.
6 oz mild Italian sausage, cut into 1-inch chunks
1 tbsp extra-virgin olive oil
1 small red onion, halved and thinly sliced
2 cloves garlic, chopped
1 tbsp plus ¼ tsp salt (preferably kosher), divided
2 cups seedless red grapes
1 cup low-sodium chicken broth
¼ tsp red pepper flakes (or more to taste)
10 oz whole-wheat orecchiette (or other short-cut pasta, such as farfalle or penne)
2 tbsp grated Parmesan
¼ cup chopped fresh parsley (or ½ cup chopped fresh basil)
Set a large pot of water to boil. In a large skillet, cook sausage over medium heat, stirring and breaking up, until well browned, about 15 minutes. Transfer sausage to a paper towel. Add oil to skillet; return to medium heat. Cook onion and garlic with ¼ tsp salt, stirring occasionally, until soft and golden, two to three minutes. Add grapes, broth and pepper flakes; increase heat to medium-high and cook, stirring occasionally, until grapes soften or burst and liquid thickens, about 10 minutes. Return sausage to skillet and stir; turn off heat. When water boils, add remaining 1 tbsp salt and pasta; cook as directed on package. Drain pasta, add to skillet, and turn on heat to high. Cook, stirring, until sausage is hot and pasta is coated with sauce, 30 to 60 seconds. Divide pasta among four bowls; sprinkle each with Parmesan and parsley before serving.
THE SKINNY: Serves 4, 520 calories per serving, 19 g fat (5 g saturated), 71 g carbs, 9 g fiber, 19 g protein
Grilled Chicken and Peach Salad
Sodium is a known blood pressure booster; the potassium in peaches helps counter it, in part by encouraging kidneys to flush more sodium out of your system.
1 lb boneless, skinless chicken breasts
½ tsp salt (preferably kosher)
¼ tsp freshly ground black pepper
Olive oil cooking spray
1 lb peaches (3 or 4 small), halved and pitted
1 tbsp whole-grain mustard
1 tbsp white balsamic vinegar
1 tbsp extra-virgin olive oil
8 cups baby arugula (10-oz package)
Heat grill on high; set grill rack 4 to 6 inches above heat source. Season chicken with salt and pepper; coat with cooking spray. Grill chicken, turning once, until it reaches an internal temperature of 165, 5 to 8 minutes each side. Transfer chicken to a cutting board. Coat peaches with cooking spray; spread skin side up on grill grates; grill, turning once, until juicy but not mushy, 3 to 5 minutes per side. In a salad bowl, whisk mustard, vinegar, oil and 1 tbsp water. Toss with arugula. Divide arugula among 4 plates. Slice chicken and peaches; distribute evenly among plates.
THE SKINNY: Serves 4, 237 calories per serving, 8 g fat (1 g saturated), 16 g carbs, 3 g fiber, 27 g protein
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