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Kiwis low in fat, packed with Vitamin C

You might not be familiar with the Chinese Gooseberry. But you’ve probably eaten one.

The fuzzy, bright green fruit is better known as the kiwi (in honor of New Zealand’s national bird).

Kiwis started showing up in supermarkets in this country in the 1970s and can now be found in just about every store.

Most people simply slice them in half and scoop out the sweet flesh. Or they dice kiwi for fruit salad. But there are many other uses for this versatile fruit.

How to choose them: Kiwifruit become soft to the touch when they are ripe. Look for ones without bruises. A ripe kiwi will have a fragrant odor.

When to find them: Kiwis, which are imported to the United States from Chile and New Zealand, are available year-round.

Where to put them: Ripen the fruit at room temperature for a few days and then store in the refrigerator for up to a week.

Why eat them: Two medium kiwis contain about 100 calories, little fat and about 4 grams of fiber. They are packed with Vitamin C.

What to do with them: The thin, fuzzy skin on the fruit is edible, though most people prefer to peel kiwi. An enzyme in kiwi makes it a natural meat tenderizer. Just rub cut fruit over meat and let stand for 10 to 15 minutes. Kiwi can also be used in salsas, atop breakfast cereal, in smoothies and in a variety of salads and other recipes.

Shrimp and Kiwi Salad

From Cooking Light, May 2002

1 tablespoon olive oil, divided

12 peeled and deveined large shrimp (about 3/4 pound)

1 tablespoon chopped green onions

1 tablespoon chopped fresh cilantro

1 tablespoon rice vinegar

1 tablespoon fresh lime juice

1 teaspoon grated lime rind

1/8 teaspoon salt

1/8 teaspoon crushed red pepper

1/8 teaspoon black pepper

2 cups torn red leaf lettuce leaves

1 cup cubed peeled kiwifruit (about 3 kiwifruit)

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes or until done. Remove from heat.

Combine 2 teaspoons oil, onions, and next 7 ingredients (onions through black pepper) in a bowl. Add shrimp; toss to coat. Spoon mixture over lettuce; top with kiwi.

Yield: 2 servings (serving size: 6 shrimp, 1 cup lettuce, and 1/2 cup kiwi)

Nutrition per serving: 330 calories, 10.7 grams fat (1.5 grams saturated, 29 percent fat calories), 36.9 grams protein, 22.8 grams carbohydrate, 259 milligrams cholesterol, 4.4 grams dietary fiber, 405 milligrams sodium.

Pineapple and kiwifruit give this salsa a sweet and sour flavor. Use it to top grilled fish, chicken, beans or rice.

Caribbean Kiwifruit Salsa

From the California Kiwifruit Commission

2 cups pineapple chunks, drained and chopped

2 yellow or red bell peppers, seeded and chopped

3 kiwi, peeled and chopped

1 small red onion, finely chopped

1/4 cup fresh cilantro, finely chopped

Juice of one lime

Dash of cayenne pepper

Combine all ingredients in a bowl, toss thoroughly and serve with fish or chicken.

Yield: 6 servings

Nutrition per serving: 90 calories, no fat, 2 grams protein, 21 grams carbohydrate, no cholesterol, 3 grams dietary fiber, 5 milligrams sodium.

Turkey and Kiwifruit Pasta Salad

From the New Zealand Kiwifruit Marketing Board

1/2 cup wine vinegar

2 1/2 tablespoons olive oil

2 tablespoons Dijon mustard

2 teaspoons basil

1 clove garlic (large), minced

1 package (8 ounces) spiral noodles

2 cups broccoli florets

2 cups crookneck squash, sliced

3 kiwifruit

1 pound cooked turkey breast, slivered

1 cup red pepper strips

1/2 cup green onions, sliced

1/3 cup parmesan cheese, grated

Combine vinegar, oil, mustard, basil, and garlic; mix well. Cook noodles as package directs. Add broccoli and squash to the last 30 seconds of cooking the noodles and drain. Pour dressing over noodles and allow to cool. Peel and slice kiwifruit. Toss turkey, red pepper, green onions and kiwifruit with pasta. Sprinkle with parmesan cheese to serve.

Yield: 8 servings

Nutrition information per serving: 228 calories, 9 grams fat (29 percent fat calories), 71 milligrams cholesterol, 3 grams dietary fiber, 180 milligrams sodium.