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Grape Kabobs
Makes 4 servings.
Prep: 12 min. Cooking: 110
min. Cooling: 25 min.
Ingredients
1
cup purple grapes, seedless
1 cup chopped pineapple
¼ cup apple juice
2 kiwifruits, peeled and cut into ½-inch thick
slices
¼ cup nonfat plain yogurt
2 small bananas, cut into ½-inch thick slices
1 Tbsp. orange juice
1 cup small strawberries, melon balls and
blackberries
For the dip, in a small saucepan, bring the
pineapple and apple juice to a boil. Reduce the
heat, cover and simmer for 10 minutes, stirring
occasionally. Let stand about 25 minutes or until
cool.
Transfer the pineapple mixture to a blender or
food processor. Add the yogurt and blend or
process until smooth. If desired, cover and chill
in the refrigerator before serving. Place the
bananas in a small bowl. Drizzle with the orange
juice, then gently toss until coated. Cut the kiwi
slices into quarters.
For the kabobs, thread the grapes, bananas, kiwi,
strawberries, melon balls and blackberries onto
4-inch bamboo skewers. Serve with the dip.
Nutrition facts per serving: Calories 123, Fat 0.8
g (8% of calories), Cholesterol 1 mg, Fiber 3.7 g,
Sodium 15 mg
Chicken and Grape
Pasta Pockets
Makes 4 servings.
Prep: No cooking
Ingredients
1½
cup Seedless grapes, halved
1 cup Diced cooked chicken
¼ cup Lowfat yogurt
1 Tbsp. Green onion, minced
1 tsp. Dijon-style mustard
Salt and pepper to taste
6–8 oz (16 to 18) jumbo shell macaroni cooked and
drained
Lettuce leaves
Bottled low-calorie dressing
Combine grapes, chicken, yogurt, celery, green
onion, mustard, salt and pepper; mix well. Stuff
mixture into cooked shells. Serve on lettuce
leaves with dressing.
Nutrition facts per serving: Calories 344, Fat 5 g
(percent of calories from fat: 12%), Cholesterol
31 mg, Fiber 1 g, Sodium 185 mg.
Pistachios, Fruits
and Fun
Makes 8 (1 cup)
servings.
Prep: No cooking
Ingredients
3
cups (1 basket) Fresh strawberries, hulled, halved
3½ cups Cantaloupe (medium), pared, seeded, and
cut up
2½ cups Seedless green grapes
1/3 cup Shelled natural pistachios (raw)
1/3 cup Frozen lemonade concentrate
2 Tbsp. Sugar
Combine fruit and pistachios in bowl. Stir
lemonade concentrate with sugar vigorously, pour
over fruit; toss gently to coat well. Refrigerate
until ready to serve, tossing now and then.
Nutrition analysis per serving: Calories 157, Fat
3 g (percent of calories from fat 20%),
Cholesterol 0 mg, Fiber 3 g, Sodium 14 mg.
Grape and Napa
Cabbage Stir-Fry
Makes 4 servings.
Prep: Quick <20 min.
Ingredients
1
cup Onion, sliced vertically
1 Tbsp. Olive oil
4 cup Napa cabbage, cut into 1/2" slices
2 cup Halved seedless grapes
4 Dried shitake mushrooms, rehydrated and cut into
½" slices
2 Tbsp. Basil (fresh), chopped (2 tsp. dried basil
may be substituted)
Salt and pepper to taste
¼ cup Water
1 tsp. Cornstarch
Sauté onion in oil until tender. Add cabbage,
grapes, mushrooms, basil, salt and pepper and
stir-fry until cabbage is crisp-tender. Combine
water and cornstarch; mix well and add to grape
mixture. Stir-fry about 1 minute or until sauce
thickens.
Nutrition facts per serving: Calories 127, Fat 4 g
(percent of calories from fat: 27%), Cholesterol 0
mg, Fiber 2 g, Sodium 49 mg.
Grape Volcano
Smoothie
Makes 1 servings.
(1 1/2 cups)
Prep: Quick
Ingredients
1/2 cup seedless green grapes
1/2 cup 1% Milk, (or skim)
1/2 cup Plain, low-fat yogurt
1 Tbsp. Brown sugar
1/8 tsp. Vanilla
2 Ice cubes, cracked
Put all ingredients in a blender. Blend at high
speed for 15 seconds.
Nutrition facts per serving: Calories 237, Protein
11 g, Carbohydrates 42 g, Fat: 4 g (percent of
calories from fat 14%), Cholesterol 12 mg, Fiber 1
g, Sodium 153 mg.
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