Winter Fruits: Cranberries

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Winter Fruits: Cranberries

Cranberries are good for more than just a tasty Thanksgiving side dish. In

addition to being a rich source of cancer-fighting phytochemicals, cranberries

can also prevent urinary tract infections. In fact, this age-old folk cure is

backed by solid scientific evidence; studies show a group of phytochemicals

unique to cranberries prevents harmful bacteria from sticking to the lining of

the urinary tract, thereby preventing these painful infections. You can enjoy

unsweetened cranberries starting in Phase 2 of The South Beach DietT.

Buying

Cranberries are available year-round but are typically cultivated between the

months of September and December. You can buy them fresh or frozen; make sure

they're firm with a bright-red color and no signs of discoloration.

Storing

Keep fresh cranberries in the refrigerator for up to two weeks, or freeze them

in an airtight bag or container for up to a year. (Freezing is an especially

convenient storage method for cranberries since they don't need to be thawed

before cooking.)

Preparing

Cranberries are too tart to be eaten raw, but become tangy-sweet when cooked.

They make a vibrant holiday relish and a great addition to salads or home-baked,

whole-grain breads. More delicious options: Add cranberries to homemade compotes

or applesauce. However you choose to use them, make sure there's a sweet element

in the recipe to offset their tartness.

Asian Chicken Salad Wraps

Serves 4

Prep time: 40 minutes

Ingredients

1/2 cup fresh lemon juice

1/3 cup fish sauce (see Ingredient Note)

1/4 cup sugar substitute

2 cloves garlic, minced

1/4 teaspoon crushed red pepper

8 6-inch flour tortillas

4 cups shredded romaine lettuce

3 cups shredded cooked chicken (3/4 pound)

1 large ripe tomato, cut into thin wedges

1 cup grated carrots (2 medium)

2/3 cup chopped scallions (1 bunch)

2/3 cup slivered fresh mint

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Instructions

1. Whisk lemon juice, fish sauce, sugar substitute, garlic and crushed red

pepper in a small bowl until sugar substitute is dissolved. Set aside.

2. Preheat oven to 325°F. Wrap tortillas in foil and heat in oven for 10 to 15

minutes, until softened and heated through. Keep warm.

3. Combine lettuce, chicken, tomato, carrots, scallions and mint in a large

bowl. Add 1/3 cup of the reserved dressing; toss to coat.

4. Set out chicken mixture, tortillas and remaining dressing for diners to

assemble wraps at the table. Serve immediately.

Tip:

To warm tortillas in a microwave, stack between two damp paper towels; microwave

on high for 30 to 60 seconds, or until heated through.

Ingredient Note

Fish sauce: A pungent, soy sauce-like condiment used throughout Southeast Asia,

made from fermented, salted fish. Available in large supermarkets and in Asian

markets.

Nutritional Information:

406 calories

8 total fat (2 g sat)

72 mg cholesterol

49 g carbohydrate

34 g protein

5 g fiber

996 mg sodium

Recipe reprinted with permission of EatingWell, The Magazine of Food & Health