The Diet Detective: Healthy Summer Recipes

Learn how to prepare a lightened-up version of a ceviche and other dishes.

Here are a few healthy recipes by some of the best chefs.

Almost Ceviche

Healthy Recipe by Cheryl Forberg, R.D., author of Flavor First: Cut Calories and Boost Flavor with 75 Delicious, All-Natural Recipes (Rodale, 2011)

Makes 4 servings

For the Roasted Tomatillo Salsa:

Ingredients

  • 1 pound tomatillos, husks removed, rinsed
  • 1 cup canned no-salt-added fire-roasted diced tomatoes
  • 1 red bell pepper, roasted, peeled and coarsely chopped
  • ? cup coarsely chopped cilantro
  • 1 tablespoon lime juice
  • 2 teaspoons chopped garlic
  • 1 teaspoon chipotle pur?e, optional (see recipe below)
  • ? teaspoon salt
Method
  • Preheat the broiler or grill. Broil or grill the tomatillos until their skins blister and just begin to char, about 5 minutes. Set aside to cool for about 10 minutes.
  • Combine the tomatillos, tomatoes, roasted pepper, cilantro, lime juice, garlic, chipotle pur?e (if desired) and ? teaspoon salt in a food processor. Pulse until the ingredients are finely chopped but not pur?ed. Season to taste with additional salt.

More: 6 Tips to Avoid Weight Gain This Summer

For the Chipotle Pur?e:
 
Ingredients

  • 1 (7-ouce) can chipotle chili peppers in adobo sauce
  • ? cup water

Method 

  • Pur?e the contents of the can and the water in a blender or food processor until smooth. Transfer to a glass jar and store in the refrigerator. The pur?e keeps refrigerated for 1 month or more.

More: Summer Weight-Loss Tips

For the Ceviche:
 
Ingredients

  • 8 ounces canned whole shrimp, drained
  • 1 ripe Hass avocado, diced
  • 1 cup diced cucumber (unpeeled)
  • ? medium red bell pepper, diced
  • 1-2 tablespoons chopped cilantro
  • 1/3 cup roasted tomatillo salsa (recipe above) or your favorite salsa
  • 2 teaspoons lime juice
  • 1 teaspoon chipotle pur?e (recipe above)
  • ? teaspoon salt, optional

More: 15 Foods for a Healthy Diet

Method

  • Combine the shrimp, avocado, cucumber, bell pepper and cilantro in a bowl and gently toss.
  • Combine the salsa, lime juice and chipotle pur?e in a small bowl. Stir well and add to the shrimp mixture. Season with salt, if desired. Toss gently. Serve immediately or refrigerate for up to 1 day.

Nutritional information (per 3 1/2 ounces): 120 calories; 9 g fat; 5 g carbs; 13 g protein; 2 g fiber; 300 mg sodium

More: The Diet Detective: 3 Foods to Add to Your Summer Shopping List

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