Main page content
From grilled chicken with a fruity summer salsa to a fresh corn frittata, these healthy summer entrées will please your taste buds and help you beat the heat. For more summer recipe ideas, visit the complete collection from Cooking Light.
Lemon-Herb Chicken Skewers with Blueberry-Balsamic Salsa
Blueberries are the standout ingredient for the sweet and sour sauce that accompanies these grilled kebabs. We used cilantro, basil, and parsley, but you can omit the cilantro. You can also serve this salsa on small toasts spread with creamy Camembert or tangy goat cheese.
INGREDIENTS
1 garlic clove
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh basil
1/4 cup chopped fresh cilantro (optional)
2 tablespoons olive oil
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
1/2 teaspoon kosher salt, divided
4 skinless, boneless chicken thighs, each cut into 6 pieces (about 1 pound)
1 cup blueberries, divided
2 tablespoons balsamic vinegar
1/2 teaspoon honey
2 tablespoons finely chopped red onion
1 teaspoon minced jalapeño pepper
Cooking spray
DIRECTIONS
1) Drop garlic through food chute with food processor on; process until chopped. Add parsley and next 6 ingredients (through black pepper); process until finely chopped. Add 1/8 teaspoon salt; pulse to combine.
2) Combine herb mixture and chicken in a medium bowl; toss to combine. Cover and refrigerate 1 hour. Wipe out food processor.
3) Combine 1/2 cup blueberries, vinegar, and honey in a small saucepan over medium heat. Bring to a boil; reduce heat to low, and cook 10 minutes or until thickened, pressing with a spoon to break up blueberries.
4) Place blueberry mixture in a medium bowl. Add remaining 1/2 cup blueberries to food processor; pulse 5 times. Combine chopped blueberries, 1/8 teaspoon salt, onion, and jalapeño pepper with vinegar mixture.
5) Preheat grill to medium-high heat.
6) Thread 6 chicken pieces evenly onto each of 4 (8-inch) skewers. Sprinkle with remaining 1/4 teaspoon salt.
7) Place chicken on grill rack coated with cooking spray; grill 10 minutes, turning occasionally.
8) Serve with blueberry salsa.
Total Per Serving: Calories - 304, Carbs - 9g, Fat - 16.6g, Protein - 29g, Fiber - 1g, Sodium - 346mg.
Source: Cooking Light, June 2015
Corn Frittata with Pecorino-Romano Cheese
There isn't an herb that doesn't go well with crisp fresh corn--dill, basil, cilantro, lovage--but dark green Italian parsley is also good and bracing against the corn's sweetness. For an extra dose of smoky essence, sprinkle a pinch of smoked paprika over each serving.
INGREDIENTS
1 teaspoon olive oil
1 1/2 cups fresh corn kernels (about 2 ears)
1/3 cup diced shallots
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon smoked paprika (optional)
1/4 cup 1% low-fat milk
6 large eggs, lightly beaten
2 teaspoons butter
1 ounce pecorino Romano cheese, grated (about 1/4 cup)
2 tablespoons chopped fresh flat-leaf parsley
DIRECTIONS
1) Heat a medium ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add corn and shallots to pan; cook 3 minutes, stirring frequently. Stir in 1/4 teaspoon salt, 1/4 teaspoon pepper, and paprika, if desired.
2) Place corn mixture in a bowl; cool slightly. Wipe skillet clean with paper towels.
3) Place remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, milk, and eggs in a bowl; stir with a whisk until well combined.
4) Add corn mixture to egg mixture, stirring to combine.
5) Preheat broiler to high.
6) Return pan to medium heat. Add butter to pan; swirl until butter melts. Add egg mixture to pan. Cook 1 minute, without stirring. Gently slide pan back and forth to keep eggs from sticking.
7) Cover, reduce heat to low, and cook 4 minutes or until eggs are set and golden on the bottom. Sprinkle cheese evenly over eggs.
8) Broil 1 minute or until eggs are just set and cheese browns. Sprinkle evenly with parsley.
Total Per Serving: Calories - 227, Carbs - 14g, Fat - 13.4g, Protein - 14g, Fiber - 2g, Sodium - 520mg.
Source: Cooking Light, June 2014
