April Super Food - Cilantro

For the month of April, we will be enjoying all that Cilantro has to offer.

  • Cilantro is also known as coriander and Chinese parsley. Cilantro has a citrus flavor that is perfect on soups, fish, meats, and salads. Cilantro is best raw, as cooking it will lose flavor
  • Did you know that a quarter of the world think cilantro tastes like dish soap? These people have a gene that picks up on elements in cilantro. These elements are also used in soaps and detergents.
  • Nutritionally, 3.5 ounces of cilantro provides 23 calories, 3 grams of carbohydrates, 0.5 grams of fat, 2 grams of protein, and 2.8 grams of fiber. Cilantro has lots of vitamin A, C, and K.

Recipes

Cilantro Lime Chicken

Nutritional information: 6 servings, 239 calories, 3.4 grams of carbohydrates, 22 grams of protein, 16 grams of fat, 340 mg of sodium, 0.92 grams of fiber

IngredientsCilantro lime chicken

  • 2 Tbsp. olive oil
  • 4 cloves of garlic, minced
  • ½ tsp. cumin
  • ½ tsp. salt
  • Pepper to taste
  • 2 limes
  • ½ bunch cilantro
  • 6 boneless, skinless chicken thighs

Directions

  1. Combine the olive oil, minced garlic, cumin, salt, and pepper to taste in a small bowl.
  2. Zest one of the limes and then squeeze the juice. You'll need 2-3 Tbsp. juice, so if needed, juice half of the second lime. Cut the remaining lime into wedges to garnish the chicken once cooked. Roughly chop the cilantro.
  3. Add 1 tsp. of the lime zest, 2-3 Tbsp. of the lime juice, and half of the chopped cilantro to the marinade. Stir to combine. (The remaining cilantro will be added fresh after cooking the chicken.)
  4. Place the chicken thighs in a shallow dish or a large zip top bag. Add the marinade and toss the chicken to coat. Allow the chicken to marinate for 30 minutes or up to 8 hours (refrigerated), turning it once or twice as it marinates.
  5. When ready to cook the chicken, heat a large skillet over medium-high heat. Once hot, add the chicken and cook for 5-7 minutes on each side, or until well browned and cooked through.
  6. Top the cooked chicken with more fresh cilantro and a squeeze of fresh lime juice. Serve with any extra lime wedges.

Guacamole

Nutritional information: Makes 4 servings, 261 calories, 18 grams of carbohydrates, 3.7 grams of protein, 22 grams of fat, 595 mg of sodium, 11 grams of fiber

Ingredients

  • 3 avocadosGuacamole
  • 1 lime, juiced
  • 1 tsp. salt
  • ½ C. red onion, diced
  • 3 Tbsp. fresh cilantro, chopped
  • 2 Roma tomatoes, diced
  • 1 tsp. garlic, minced

Directions

  1. In a medium bowl, mash together the avocados, lime juice, and salt.
  2. Mix in onion, cilantro, tomatoes, and garlic.
  3. Refrigerate 1 hour for best flavor or serve immediately.