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Taste the Rainbow

Add some variety to your breakfasts, lunches and dinners.


Taste the Rainbow

For the second half of National Nutrition Month, I’d like to challenge you to try something new for your meals: add variety. If you’re like most of us, you have some “back pocket go-to meals” that you eat pretty frequently. These meals may even be balanced, but may limit the vitamins and minerals that you’re getting from your diet. To ensure you’re meeting your nutrition needs, it’s important to eat a variety of foods from each group. This means trying new, different colored fruits and vegetables, varying your protein sources (think fish, nuts, soy) and experimenting with new grains (heard of freekeh yet?). In doing so, you’ll likely increase your omega-3 fatty acid, fiber and micronutrient intake.

Need ideas of how to be creative in the kitchen? Head to the farmers’ market or produce section of your local store and see what’s in season. In the picture above, I saw the golden beets on sale at Whole Foods and decided to roast and add them to the salad I made for my mother-in-law’s birthday. The main dish that night was a recipe I found in EatingWell – not only was it a lighter version of the classic Italian dish but it was delicious so I’ve included it below.

Chicken Saltimbocca

From EatingWell

Yield: 2 servings


  • 2 small boneless, skinless chicken breasts (5-6 ounces each), tenders removed (see Tip)
  • 1/4 teaspoon ground pepper
  • 2 thin slices prosciutto
  • 2-4 fresh sage leaves
  • 1 1/2 teaspoons all-purpose flour
  • 1 tablespoon butter
  • 2 teaspoons extra-virgin olive oil
  • 3/4 cup dry Marsala


  1. Put chicken breasts between pieces of plastic wrap and, using a rolling pin or the smooth side of a meat mallet, bash them to a thickness of about 1/4 inch, but don’t bash so hard that they break up. Season with pepper. Wrap a slice of prosciutto around each chicken escalope and put a sage leaf or two on top. Lightly dust the chicken on both sides with flour.
  2. Heat butter and oil in a large skillet over medium heat. Cook the chicken until no longer pink in the middle, about 3 minutes per side. To check if it’s done, stick the tip of a sharp knife into it: the juice that runs out should be clear with no trace of pink. Transfer the chicken to a warm platter and cover with foil.
  3. Add Marsala to the pan and cook over high heat until thickened and reduced by about half, 3 to 4 minutes. Serve the sauce over the chicken.

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Kate Sayre is a Registered Dietitian who counsels clients through her private practice and works in the Department of Nutrition at UNC. On the 1st and 15th of every month, she guest blogs here.