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Discover Tasty Dragon Fruit

AICR Test KitchenExotic dragon fruit may look ferocious with its red or yellow skin and pointy green shoots. But inside, its flesh is a sweet and tangy blend of pineapple and kiwifruit, with a kiwi-like texture.

Native to South America but grown widely in Asia, dragon fruit scores high for its vitamin C content. The red-fleshed fruits also contain lycopene, a phytochemical found in other red fruits and vegetables like tomatoes and watermelon, being studied for its potential to prevent prostate cancer.

You can use dragon fruit any way you'd use kiwi or pineapple:

  • chopped and mixed with lime juice and jalapeno peppers for a salsa
  • sliced or chopped as a garnish for fish or poultry
  • puréed and added into muffins or quick breads instead of unsweetened applesauce as a substitute for half the fat in regular recipes
  • blended with low-fat yogurt into a smoothie
  • blended with crushed ice for a low-calorie frozen treat

Or try our Tropical Dragon Fruit Salad for a light first course.

DragonfruitTropical Dragon Fruit Salad with Honey-Lime Dressing

  • 1 cup watermelon, cubed and seeded
  • 1 cup diced banana
  • 1/2 cup seedless green grapes
  • 1 cup chopped dragon fruit
  • 2 Tbsp. fresh lime juice, divided
  • 2 tsp. honey, divided
  • 1/3 cup plain nonfat yogurt
  • 4 cups packed salad greens, rinsed and torn
  • 1/2 papaya, peeled, seeded and cut into 8 thin wedges
  • 1/4 cup fresh mint leaves, chopped

In large bowl, toss watermelon, banana, grapes, dragon fruit, half the lime juice and half the honey until well mixed. Set aside. In small bowl, stir together yogurt and remaining lime juice and honey. Divide greens among four plates. Arrange fruit mixture on top, distributing evenly. Place two papaya slices at edge of each salad. Drizzle with yogurt dressing and top with mint.

Makes 4 servings. Per serving: 134 calories, 1 g total fat (<1 g saturated fat), 32 g carbohydrates, 3 g protein, 4 g dietary fiber, 24 mg sodium.

Published on June 5, 2013

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