Healthy Ingredient of the Week – Peaches

Peaches are a summer staple, and a very healthy one at that.  Peaches are a good source of Vitamins A and C and potassium.  They are also low in calories, high in fiber,  and have a lower sugar content and glycemic index than many other fruits – this means that a fresh peach will keep you feeling full and satisfied for a long time, while keeping your blood sugar stable and your calorie count low.  These properties make peaches well-suited for both sweet and savory dishes; one of each is featured below.

Healthy Peach Cobbler

6 medium peaches, sliced                                
 ⅓ cup, plus 1 tablespoon, sugar
1 tablespoon cornstarch                                  
1 teaspoon fresh lemon juice
½ teaspoon ground cinnamon                    
1 cup whole wheat flour
1 ½ teaspoons baking powder                     
½  teaspoon table salt
3 tablespoons  butter, slightly softened
½  cup Skim milk

1.  Preheat oven to 375°F.
2.  In a large saucepan, combine peaches, ⅓ cup of the sugar, cornstarch, lemon juice, and cinnamon; toss to coat peaches.
3.  Set pan over medium heat and bring to a boil.
4.  Cook until mixture thickens, about 1 minute.
5.  Remove from heat and transfer mixture to an 8-inch square baking pan.
6.  To make the topping:  in a large bowl, combine flour, remaining tablespoon of sugar, baking powder and salt.
7.  Work in butter with a fork until mixture resembles coarse crumbs.
8.  Add milk and stir until flour mixture is evenly moistened.
9.  Drop 8 tablespoons of topping mixture onto peach mixture.
10.  Bake until topping is golden brown and filling is bubbly, about 20 to 25 minutes.

Recipe adapted from Meals Matter

Savory Peach Chicken

1 tablespoon canola oil
4 skinless, boneless chicken breasts, about 1 1/4 pounds
½ teaspoon salt
¼ teaspoon pepper
2 tablespoons brown sugar
2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
¼ cup orange juice
1 teaspoon freshly grated ginger
2 cloves garlic, minced
½ cup low-sodium chicken broth
4 large firm-ripe peaches, cut into 1/4-inch slices, or 2 (10-ounce) packages frozen peaches, (about 4 1/2 cups)\
2 tablespoons sliced almonds

1.  Heat the oil in a large skillet over a medium-high heat. Season the chicken on both sides with salt and pepper, add to the skillet and cook until browned, about 2 minutes per side. When the chicken is browned, transfer to a plate and set aside.
2.  Meanwhile combine the brown sugar, soy sauce, rice vinegar and orange juice in a small bowl and set aside.
3.  Add the ginger and garlic to the pan and cook, stirring, for 30 seconds.
4.  Add the chicken broth, the soy sauce mixture, and the peaches to the pan. Turn the heat up to high and cook, uncovered, for about 6 minutes, stirring occasionally until the sauce is nicely thickened and the peaches soften.
5.  Add the chicken back to the pan with the sauce, turn the heat down to moderate-low, cover and cook for about 5 minutes, or until chicken is cooked through.
6.  In the meantime, toast the almonds in a dry skillet over a medium-high heat stirring frequently, until golden brown and fragrant, about 2 minutes.
6.  Serve the chicken topped with the sauce and sprinkled with the toasted almonds.  Serves 4.

Recipe from Ellie Krieger


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