Selection
Select fruit that is fragrant and gives slightly to gentle pressure. Ripe feijoas are delicate, so take caution not to bruise the fruit. Imported feijoas are available from late March to June; while domestic ones reach the market in the fall. Feijoas are gaining in popularity and are becoming easier to find in supermarkets. They are already easy to find in specialty markets and can often be ordered out-of-season through several online merchants.

Storage
Ripe feijoas may be refrigerated, but they don’t have to be. Ripen feijoas in a paper bag at room temperature; to ripen quicker add an apple to the bag. Ripe feijoas normally last about 3 to 5 days. Feijoas may be frozen, but only if peeled and cooked into a puree.

Preparation
Feijoas are most often eaten raw. The fruit is ripe when it is slightly soft and the jellied inner section is clear. The fruit is unripe when the jelly is white and is spoiled when the jelly is brown. Unfortunately, this test of ripeness may only be determined once the fruit is opened. Peel the fruit before preparing, as the skin is bitter.

Feijoa-Chicken Curry
Makes 4 servings; equals three 5 A Day servings

Ingredients

2 Tbsp olive oil
4 chicken breasts, skinned, boned, and cut into bite-sized chunks
1½ cups carrots, thinly sliced
1 cup red, yellow, or green bell pepper, cubed
1 cup onion, thinly sliced
1 clove garlic, minced
4 to 5 ripe feijoas, peeled, halved lengthwise, and cut into slices
1 Tbsp curry powder
¼ tsp allspice
1/8 tsp pepper
1 Tbsp cornstarch
One 14½-oz. can low sodium chicken broth

In a skillet, heat 2 tablespoons oil. Sauté chicken 3 minutes or until nearly done; remove from pan. Heat remaining oil in skillet; sauté carrots, bell pepper, onion, and garlic for 5 minutes or till carrots are nearly tender. Add chicken back to skillet with feijoas, curry powder, salt, allspice, and pepper. Stir cornstarch into chicken broth; pour into skillet with chicken mixture. Bring to boiling; reduce heat. Simmer, covered, 20 minutes. Serve with rice (optional, not included in the analysis).

Nutritional analysis per serving: Calories 300, Fat 10g, Calories from Fat 30%, Protein 31g, Carbohydrates 21g, Fiber 3g, Cholesterol 70mg, Sodium 155mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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