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Fresh Spring Eating

Posted on by Meredith

Fatima Villalobos, MS, MEd

Spring has sprung!  What a beautiful sight it is to see; the colorful fruits and vegetables this bountiful season brings to our grocery stores and farmer’s markets.  While we can access canned, dried, and frozen vegetables every time of year, spring offers a new start, whether you’re trying to lose weight or just eat healthier; it is the best opportunity to dig into the fresh foods you love and get rid of the heaviness of winter.  I challenge you to be adventurous and try foods or dishes you normally wouldn’t eat.  Purple asparagus sounds enticing, or how about a strawberry and rhubarb pie this season?  Keep in mind that what is offered at markets varies depending on availability and where you live. What’s important is to always make sure you have a colorful plate of foods, ensuring a variety of nutrients reach your palate.

Below is a list of some vitamin-rich, and fiber-filled fresh foods that will be in season for the months of March, April & May.

Apricots Green Onions Oranges Radicchio Strawberries
Artichokes Honeydew Peas Red Leaf Lettuce Vidalia Onions
Asparagus Limes Pineapple Rhubarb Watercress
Cherries Mango Purple Asparagus Spring Baby Lettuce Zucchini

For a lighter dish this season I took my mom’s recipe for chicken chilaquiles and meshed it with one I found in the magazine Diabetic Living.  What I like about this recipe is that after I removed the heavy beans and substituted some of the cooked ingredients for the raw versions, the dish became a lot lighter, perfect for Spring!

I recommend using La Tortilla Factory’s Handmade Style Yellow Corn Tortillas since they are made with whole grain, keeping you more full longer and are low in calories.  Then, pair this dish with a side of mango salsa or spring salad to have a nice light meal!

Chicken-Chilaquiles (serves 4)

Ingredients:

  • 6  La Tortilla Factory Fiber & Flax Yellow Corn Tortillas, cut into wedges
  • 3/4 cup  salsa verde (canned or homemade)
  • 1  4 oz. can diced green chile peppers or fresh green peppers
  • ¼  cup water
  • ½ Tbsp  olive oil
  • 1 cup  cooked chicken breast, shredded
  • 4 oz   cheese (Monterey Jack or queso fresco)
  • ½ cup  quartered grape tomatoes (or any kind of tomato)
  • ½ cup  fresh cilantro leaves
  • 1/3 cup  diced red or green onion
  • 1 med  lime, cut into wedges (optional)

Directions:

  1. Preheat oven to 350 degrees F.  Arranged in a single layer on a baking sheet, bake tortilla wedges 15-20 minutes or until wedges begin to brown and curl.  Remove and let cool on baking sheet for 10 minutes so they become hard.  They should resemble chips.
  2. In a medium bowl, combine salsa verde, chile peppers, water and oil.
  3. On medium-high heat, place tortilla wedges in skillet and pour salsa mixture over wedges. Top mixture with chicken and bring to a boil. Reduce heat and simmer uncovered until tortillas are somewhat soft (about 3 minutes), but not soggy.
  4. Turn off the heat.  Sprinkle with cheese, tomatoes, cilantro and onion.  Cover and let stand 5 minutes so flavors can come together.
  5. Serve with lime wedges and a side salad or salsa.

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