Recipe corner: summer vegetable chicken and yogurt berry popsicles
This month's recipes feature a dish loaded with summer vegetables, many of which are grown locally here in Virginia, and a sweet treat full of fresh fruits. Whether you need an idea for a quick, healthy dinner or a fun, wholesome snack to cool down with, these recipes are sure to help you welcome the summer months.
Summer Vegetable Chicken
This one-dish dinner is great for any summer evening! You can prep the meal ahead of time and easily place it in the oven an hour before dinner is ready to be served. This dish is full of fresh summer vegetables which provide fiber and a variety of phytochemicals.
- 4 Tbsp. stone ground mustard
- 2 Tbsp. reduced-sodium soy sauce
- 4 skinless chicken breasts
- 2 small yellow squash, sliced 1 1/2-inch thick
- 2 small zucchini, sliced 1 1/2-inch thick
- 4 carrots, sliced in half lengthwise
- 4 celery stalks, sliced into 2-inch pieces
- 1 red onion, cut into 1-inch wedges
- 8 whole baby new red potatoes or 4 small red potatoes, halved
- 1 Tbsp. olive oil
- Salt and freshly ground black pepper
Preheat oven to 400 degrees. In a large mixing bowl whisk together mustard and soy sauce. Add chicken and coat well, then set aside. Slice vegetables and arrange them in a large baking pan. Brush vegetables with oil and season with salt and pepper to taste. Place chicken over vegetables. Brush chicken with remaining mustard sauce. Cover pan with foil and roast for approximately 50 minutes, or until chicken is cooked through and vegetables are tender. Remove foil, increase oven temperature to broil and roast another 5-8 minutes to brown vegetables and chicken.
Serve and enjoy!
Yogurt Berry Popsicles
This is a great recipe for the hot summer months! This colorful treat makes for a healthier, lower sugar version of the traditional popsicles that can be purchased in the store. The berries found in this recipe can help counter inflammation and act as antioxidants.
- 2 cups of mixed berries fresh or frozen (blueberries, blackberries and raspberries – any fruit works!)
- 1 Tbsp. honey
- 24 oz. vanilla Greek yogurt
- Popsicle mold (can use 3 oz. paper cups in pace of mold)
- Popsicle sticks (can us plastic spoons in place of sticks)
In a food processer or blender, puree the fruit and honey. In popsicle molds or paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place a popsicle stick or plastic spoon in each mold/cup. Then freeze until solid. When ready to serve, run a small amount of hot water over the outside of the mold to help remove the popsicles or tear the paper cup off of the popsicle and enjoy.
Recipes prepared by Allie Farley, M.S., R.D., registered dietitian at VCU Health, based on inspiration from AICR.org. Visit our Diet and Nutrition blog for more recipes and information about the role that diet plays in cancer.