Make Oranges Part of Your Daily Diet
- Drink a cool glass of orange juice for breakfast or serve orange halves instead of grapefruit for a change.
- Combine the juice with other fruits and yogurt in the blender for a smoothie any time of day.
- A couple of tablespoons of orange juice concentrate can be added to a fruit cup for a great flavorful sauce.
- Cut oranges into wedges and eat them for a light snack or use them as edible garnishes.
- Use a zesting tool or grater to remove the rind from oranges to use in recipes, rice, or stir fry for added flavor.
- Carry an orange with you wherever you go, they come in their own covered container so you can just peel and eat orange segments whenever the snack craze occurs.
- Orange juice can be used over fresh fruits to prevent browning.
Makes 8 (½ cup) servings.
1 cup sugar
1 cup water
2 Tbsp. light-colored corn syrup
3 cups fresh orange juice
¼ tsp orange zest
Combine first 3 ingredients in a small saucepan. Bring to a boil over medium-high heat; cook 45 seconds or until sugar dissolves. Remove from heat; cool completely. Stir in orange juice. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm. Serve with orange zest on top.
Nutritional analysis per serving: Calories 154, Total Fat 0.1g (sat 0g, mono 0g, poly 0g), Protein 0.6g, Carbohydrates 38.8g, Fiber 0.2g, Cholesterol 0mg, Iron 0.1mg, Sodium 7mg, Calcium 9mg.
Yields 11/3 cups (serving size: 2 Tbsp.)
½ cup orange juice
½ cup pineapple juice
1 Tbsp. minced fresh parsley
2 Tbsp. fresh lime juice
2 Tbsp. low-sodium soy sauce
2 Tbsp. extra-virgin olive oil
1 Tbsp. Teriyaki sauce
2 tsp. sugar
1 tsp. lemon pepper
Combine all ingredients in a jar; cover tightly, and shake vigorously.
Nutritional analysis per serving: Calories 43, Fat 2.7g (sat 0.4g, mono 1.5g, poly 0.7g), Calories from Fat 57%, Protein 0.2g, Carbohydrates 4.3g, Cholesterol 0mg, Fiber 0.1g, Sodium 79mg, Iron 0.1mg, Calcium 5mg.
Makes 7 servings.
2 Tbsp Orange or apple juice concentrate, defrosted
1 Red apple, unpeeled, cored, and diced
4 cups Cabbage, shredded
2 Small red onions, finely shredded
1 Red or green sweet pepper, thinly sliced
3 Tbsp Raisins
1 Tbsp Calorie-reduced mayonnaise
½ cup Plain low-fat yogurt
½ tsp Dry mustard
Paprika to taste
Freshly ground black pepper to taste
In a large bowl, stir together juice concentrate and diced apple. Add cabbage, onion, pepper and raisins. In a small bowl, stir together mayonnaise, yogurt, mustard, paprika, and pepper. Add to vegetable mixture. Cover tightly and refrigerate until ready to serve.
Nutritional analysis per serving: Calories 82, Calories from Fat 9%, Cholesterol 1 mg, Fiber1 g, Sodium 17 mg.
Cous Cous with Chicken, Citrus, & Scallions
Makes 2 servings.
1 tsp. olive or vegetable oil
½ pound chicken breast, sliced
4 scallions (green onions), diced
1 cup low-sodium chicken broth
½ cup canned mandarin oranges, drained and rinsed
½ grapefruit, peeled and sliced into small pieces, with pith removed
1 5.7 ozs. box cous cous, cooked (follow instructions on box)
1 tbsp. sliced almonds, toasted*
In a large pan on medium-high heat, heat oil and then add chicken slices. Brown them lightly on all sides. Making sure they are cooked throughout, remove them, and set aside. Add scallions to pan and sauté them for 5-10 minutes until tender. Stir in broth and bring to a simmer. Stir in orange segments, grapefruit segments, and chicken, and simmer for 5 minutes until all ingredients are heated throughout. Add cooked cous cous and stir well. Sprinkle with toasted almonds, and serve.
*To toast almonds, spread them in a small pan and bake them at 350° F for 5-6 minutes, stirring once, until they have developed a pale brown color.
Nutritional analysis per serving: Calories 550 Kcal, Fat 7.1g, Calories from Fat 12%, Cholesterol 67mg, Fiber 6.1g, Sodium 123mg.
Sweet & Sour Shrimp With Oranges
Makes 4 servings.
1 medium onion, coarsely chopped
1 medium green bell pepper, coarsely chopped
3/4 cup ketchup (no salt added)
1/2 Sunkist lemon, peeled and juiced
1 tbsp. cornstarch
3 tbsps. brown sugar
1/2 cup fresh squeeze orange juice
1/4 tsp. ground ginger or 2 tsps. fresh grated ginger root
3 Sunkist oranges, peeled, cut into bite-size pieces
20 small to medium cook shrimp, with tails and shells removed (about 7 ozs.)
3 cups cooked rice (no salt added)
Chopped cilantro or parsley
In large non-stick skillet, spray with no-stick cooking spray, cook onion and green pepper over medium-high heat until tender but not browned. Add ketchup, lemon peels, and lemon juice. Blend cornstarch and sugar with orange juice and ginger; add to sauce. Cook, stirring until thickened. Add orange pieces and shrimp; heat. Serve over hot-cooked rice. Sprinkle with chopped cilantro. Serve with lemon wedges, if desired.
Nutritional analysis per serving: Calories 365, Fat 1g, Calories from Fat 3%, Carbohydrates 77g, Cholesterol 81mg, Fiber 4g, Sodium 110mg, Protein 14g, Potassium 691mg.
Citrus Tossed Salad and Vinaigrette Dressings
Makes 6 servings.
6 torn mixed salad greens
3 oranges or 2 grapefruit, peeled, sectioned, and seeded
1 1/2 cups peeled jicama cut into thin strips
1 medium red onion, sliced and separated into ring 1/3 cup
Citrus Vinaigrette or another flavor vinaigrette
Choose from four fabulous flavors of vinaigrette to add a gourmet touch to this salad. Because orange juice concentrate replaces part of the oil included in a vinaigrette, these vinaigrettes have only 2 g of fat and 34 calories per tbsp. instead of 6 g of fat and calories. In a large salad bowl combine torn mixed greens, orange or grapefruit sections, jicama, and onion ring. Drizzle with the vinaigrette (see below); toss. Serve at once.
Nutritional analysis per serving: Calories 83, Fat 3g, Cholesterol 0mg, Fiber 2g, Sodium 26mg, Carbohydrates 14g, Protein 2g.
In a screw-top jar combine 3/4 cup frozen orange juice concentrate, thawed; 1/4 cup vinegar; 1/4 cup olive oil; 1/4 cup water; and 1/4 tsp. pepper. Shake well to mix. Cover and chill for up to 1 week. Before using, let stand at room temperature about 15 minutes, then shake well. Makes 1 1/2 cups dressing.
To 1/3 cup Citrus Vinaigrette, add 1 medium clove garlic, crushed.
To 1/3 cup Citrus Vinaigrette, add 1/2 tsp. grated gingerroot.
To 1/3 cup Citrus Vinaigrette, add 1 tsp. snipped fresh thyme or basil or 1/4 tsp. dried thyme or basil crushed.
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