dd grapes to any meal as a side dish. They’re an original fast food so pack them before you leave home in your lunch or as a snack. Freeze grapes, let thaw for 15 minutes, and enjoy this refreshing treat.
Quick ‘N Fresh Ideas
No time to make a fancy dessert? Serve clusters of chilled grapes on a platter with several types of cheese. Let guests serve themselves.
A breakfast that’s guaranteed to wake up slow starters…heap light green honeydew melon halves with luscious red grapes and top with yogurt. A toasted muffin topped with fresh fruit makes this quick meal a nutritious morning starter.
For a delicious one-course summer dinner, add chilled grapes to your favorite pasta, chicken or seafood salad. Serve with crusty bread or roll.
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.