GREAT GRAPES (Chicken & Red Grape Salad)

Until recently, grapes were not known for their nutritional benefits. They were thought to be mostly water with little fiber and minimal amounts of vitamins and minerals. Recently, however, researchers identified a phytochemical found primarily in the skin of grapes that provides a host of healthful properties, including protection against heart disease and cancer. This phytochemical, called resveratrol, is believed to be a major factor in the "French paradox" – how the French are able to consume high-fat diets along with their daily intake of wine and still maintain a low rate of heart disease.

Research suggests that you don't have to drink wine to get the benefits of resveratrol, which is a potent antioxidant. Just include more red and purple grapes, grape juice or even raisins in your cooking. Green and white varieties also provide some of the phytochemical's benefits.

Make a grape and toasted pecan salad tossed with snipped fresh chives and chopped fresh parsley, dressed with a vinaigrette of olive oil, lemon juice and freshly ground black pepper and served on a bed of lettuce leaves. Try adding grapes to a green salad tossed with a walnut oil-based vinaigrette.

Sole Veronique is a classic French dish that uses the sweetness and acidity of white grapes to complement the delicate fish. Be sure to look for a low-fat version of the rich, creamy sauce if you prepare this dish. You can make a colorful poultry stuffing with bulgur, raisins, sautéed celery and scallions, halved red and green grapes, chopped fresh mint, salt and freshly ground pepper.

For a super summer slaw, combine shredded cabbage, thinly sliced red onion, shredded carrot, seedless green grape halves and toasted sesame seeds. Hold the mayo and instead toss with a dressing of olive oil, fresh lemon juice, grated fresh ginger, sugar, black pepper and a bit of water.

Chicken and Red Grape Salad

1 Tbsp. rice vinegar
1 Tbsp. extra virgin olive oil
1/2 tsp. dried chervil
1 1/2 cups cooked white meat chicken, in 1/2-inch chunks
1 cup red grapes, seeded and halved
1/2 cup diced celery
1/2 cup walnuts, in broken bits
4 cups (packed) mixed leafy greens such as mesclun, or a combination of romaine, Boston, watercress, etc.

Make the dressing by blending together the vinegar, oil and chervil.

Combine the chicken with grapes, celery and walnuts in a large bowl. Toss the chicken salad with the dressing. Refrigerate until cold.

Tear the leafy greens into bite-size pieces and arrange on 6 individual plates.

Place equal portions of chicken salad on each plate's bed of leafy greens.

Makes 6 servings, each containing 146 calories and 8 grams of fat.

Source: American Institute for Cancer Research