When you think of summer, you can’t help but dream about days at the beach, hikes in the mountains, or BBQ’s with fresh fruits and veggies. June is National Fresh Fruit and Vegetable Month and the American Heart Association is encouraging Americans to add color to their meals throughout the month as part of their Healthy For Good™ movement. The movement is designed to inspire lasting change through small, simple steps in four key areas: Eat smart. Add color. Move more. Be well.
This June, add color to every meal and snack, because adding even one serving of color in the form of fruits and vegetables each day can help to build a healthier lifestyle! The American Heart Association recommends 4 servings of fruit and 5 serving of vegetables each day. Fruits and vegetables in all colors and forms – fresh, frozen, canned and dried—count toward the daily servings recommended.
Eating healthy and including fruits and vegetables in your diet is directly linked to living a longer, healthier life. A healthy diet can reduce the risk of premature death, heart disease, stroke, multiple forms of cancer, and conditions like diabetes and hypertension which are linked to lower quality of life. By adding just 2.5 cups of fruits and vegetables daily, you could be reducing your risk of heart attack and stroke.
Interested in making a heart-healthy dish with lots of fruit and veggies? Check out the recipe below for our grilled chicken with strawberry and pineapple salsa or visit www.heart.org/recipes for more ideas!
Grilled Chicken with Strawberry and Pineapple Salsa
Serves 4; 3 ounces chicken and 1/2 cup salsa per serving
Grilled pineapple and fresh mint and strawberries combine with tangy lemon and a bit of hot pepper flakes to make an interesting salsa for grilled chicken.
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.
NUTRITION ANALYSIS (per serving)
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 66 mg
Sodium 223 mg
Carbohydrates 14 g
Fiber 2 g
Sugars 10 g
Protein 27 g
Dietary Exchanges: 1 fruit, 3 very lean meat
This recipe is brought to you by the American Heart Association’s Face the Fats campaign. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at deliciousdecisions.org.