| Star Fruit |
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| by Diet Detective Editorial Staff | ||||||||||||||||||||||||||||||||||||||
| Wednesday, 08 March 2006 | ||||||||||||||||||||||||||||||||||||||
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The star fruit or carambola is a tropical fruit that is gaining popularity in the United States. This fruit acquired its name from the five pointed star shape when cut across the middle of the fruit. It has a waxy, golden yellow to green color skin with a complicated flavor combination that includes plums, pineapples, and lemons.
Select firm, shiny skinned, even colored fruit. Star fruits will ripen at room temperature and have lightly brown edges on the ribs when it’s ripe. Avoid purchasing star fruit with brown, shriveled ribs. This delicious fruit is also available dried. |
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Make Star Fruit Part of Your 5 A Day Plan
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Recipes
Star Fruit Salad
Makes 4 servings
Each serving equal two 5 A Day serving
Source: Produce for Better Health
2 star fruit
2 kiwis
2 bananas
1 cup mango fruit nectar
1 cup low fat vanilla yogurt
Peel kiwi and banana, cut into medium size pieces. Slice star fruit into ¼-inch thickness. Combine all fruits in bowl. Add nectar over mixture. Refrigerate for 3 hours. Top with vanilla yogurt. Nutritional analysis per serving: Calories 201, Protein 5g, Fat 2g, Calories From Fat 7%, Cholesterol 3mg, Carbohydrates 46g, Fiber 6g, Sodium 46mg.
Broiled Star Fruit with Vanilla Frozen Yogurt
Makes 4 servings
Each serving equals one 5 A Day serving
4 medium size star fruit, trimmed and each sliced into 8 stars
2 Tbsp fresh lemon juice
2 Tbsp light brown sugar
2 cups sugar free, fat free vanilla frozen yogurt
Place a broiler rack 6 inches from source of heat. Preheat broiler. Arrange star fruit slices on a baking sheet and brush with lemon juice. Sprinkle with brown sugar. Broil until sugar bubbles and begins to darken, about 2 to 3 minutes. Meanwhile, scoop frozen yogurt into 4 dessert dishes. Top each serving with 4 star fruit slices. Serve immediately. Nutritional analysis per serving: Calories 198, Protein 7g, Fat 0g, Calories From Fat 1%, Cholesterol 3mg, Carbohydrates 44g, Fiber 2g, Sodium 50mg.
Star Fruit Avocado Salad
Makes 4 servings
Each serving equals one 5 A Day serving
Source: Andrew Faulkner for Melissa’s Variety Produce
12 Romaine lettuce leaves, torn
2 tomatoes, sliced
1 red onion, sliced
½ avocado sliced
4 star fruit sliced
1 cup cucumber sliced
1 cup jicama sliced
12 mushrooms, sliced
On each of four salad plates, arrange a bed of lettuce. Layer the remaining ingredients in the order listed. Drizzle with lemon vinaigrette or your favorite dressing.Nutrition information per serving: Calories 133, Protein 4g, Fat 5g, Calories From Fat 29%, Cholesterol 0mg, Fiber 8g, Sodium 18mg.
Star Fruit Chicken Rice
Makes 4 servings
Each serving equals one 5 A Day serving
Source: Andrew Faulkner for Melissa’s Variety Produce
1 Tbsps olive oil
1 cup red bell pepper, diced
½ cup scallions, chopped
2 Tbsps garlic, crushed
6 medium star fruit
¼ cup heavy cream
¾ skim milk
1 Tbsp cilantro, minced
2 cups brown rice, cooked
¾ pounds chicken breast
½ tsp salt
1/8 tsp black pepper
1 tsp Paprika
In a medium pan, heat olive oil. Sauté red bell pepper, scallions, garlic and star fruit over medium low heat until tender about 8 minutes. Stir in heavy cream and season with salt, pepper, and paprika. Cook over medium low heat for 8 minutes. In a large cooking pot, combine this mixture with the rice and chicken and heat until serving temperature about 5 minutes. Garnish with coriander.
Nutrition information per serving: Calories 370, Protein 26g, Fat 12g, Calories From Fat 28%, Cholesterol 70mg, Carbohydrates 42g, Fiber 7g, Sodium 328mg.
Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion
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