How to use a pomegranate

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The pomegranate is an antioxidant-rich red fruit native to parts of Asia but actively cultivated in the Americas. While the skin of the fruit boasts a deep red color, on the seeds are edible. To choose a ripe pomegranate, look for one that has a smooth firm skin and feels a bit heavy for its size. Avoid any fruits that have visible bruises or tears in the skin.

Harvesting pomegranate seeds is made simplest with a bowl of cold water. First, slice the pomegranate into wedges as you would an orange. Using your hands separate the seeds and membrane from the skin. Now submerge seeds and membrane in the cold water and gently separate the seeds from the membane. The seeds will sink to the bottom of the bowl and the membrane float. The seeds can be easily frozen for later use or turned into a pulp by pulsing them in a blender or food processor. Pressed for time? Most area supermarkets sell canned pomegranate seeds!

These harvested, nutrient rich, deep red seeds (be careful - they stain!) add a sublime sweet and sour flavor to a variety of dishes. Add seeds to plain yogurt for a healthy breakfast treat, sprinkle them atop a tossed salad along with grilled chicken to add variety to a lunchtime favorite or blend them with vanilla frozen yogurt for a delicious healthy milkshake. For an impressive main dish, serve these stuffed chicken breasts:

Roasted Chicken Breasts Stuffed with Goat Cheese and Pomegranate
4 boneless skinless chicken breasts
3 oz plain goat cheese
1 tblsp fresh rosemary leaves
1/4 cup pomegranate seeds
1/4 tsp sea salt
1 tbls olive oil
Salt and Pepper to taste

Wrap chicken breasts individually in plastic wrap and pound with a rolling pin or mallet until the meat is between 1/4 and 1/2 inch thick (alternatively, purchase thin sliced or cutlet chicken). Combine goat cheese, rosemary, pomegranate seeds and sea salt in a food processor. Pulse until ingredients are well-combined. Spoon cheese mixture (about two tablespoons each) onto 1/2 of each flattened chicken breast. Fold chicken breasts in half, securing with toothpicks as necessary. Heat olive oil over medium heat in a large skillet. Brown chicken breats for about 2 minutes per side in olive oil. Remove from pan and arrange in a glass baking dish sprayed with cooking spray. Sprinkle chicken with salt and pepper. Bake chicken breasts for about 30 minutes at 400 degrees or until chicken is cooked through and tender.