Take advantage of abundant fresh, seasonal produce this summer when it’s at its most delicious and nutritious. When summer recipes are fresh and delicious, it’s easy to fill your diet with low-calorie, antioxidant-rich fruits, vegetables and herbs. Perfectly ripe peaches boast beta carotene, bursting-with-flavor blueberries are rich in vitamin C and fresh-picked corn is full of folate. If you’re lucky enough to get produce fresh from your garden or find some at your local farmers’ market, all the better!
Tilapia Corn Chowder – This light soup is a great way to slip fresh corn (and tilapia, of course!) into your summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.
• 2 ounces bacon, (about 2 slices)
• 1 teaspoon canola oil
• 1 stalk celery, diced
• 1 leek, white part only, halved lengthwise, rinsed and thinly sliced
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 4 cups reduced-sodium chicken broth
• 8 ounces Yukon Gold potatoes, diced
• 2 cups fresh corn kernels, (about 4 ears)
• 1 1/2 pounds tilapia fillets, cut into bite-size pieces
• 1 teaspoon finely chopped fresh thyme
• 1 cup half-and-half
• 2 teaspoons lemon juice
• 2 tablespoons chopped fresh chives, (optional)
Preparation: Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels. Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more. Remove from the heat. Stir in half-and-half, lemon juice and the reserved bacon. Garnish with chives, if using.
Nutrition: Per serving: 288 calories; 10 g fat (4 g sat, 3 g mono); 78 mg cholesterol; 21 g carbohydrates; 31 g protein; 2 g fiber; 453 mg sodium; 598 mg potassium. Nutrition Bonus: Selenium (73% daily value), Vitamin C (25% dv), Potassium (17% dv), Folate (16% dv), Magnesium (15% dv).
Shingletown Medical Center Board Members and Staff wish you a “Happy” and “Cool” month of July!