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Fresh Sensations
Healthy Meals
Grapefruit and Black Bean Salad
Winter Fruits With Balsamic Vinaigrette
Citrus Platter With Raspberry Sauce
Broiled Fish With Citrus-Grape Sauce
 (Family Features) - Looking to freshen up winter meals? Think Florida citrus. There's
no better way to add a healthy zip to family dinners than with
the sweet, juicy taste of citrus.
Fresh Florida citrus delivers a powerful nutritional punch in a
delicious package. Not only are oranges and grapefruit a fat-free
treat, but studies show the concentration of nutrients in citrus
may help reduce the risk of heart disease and some forms of
cancer. Oranges and grapefruit also provide more than a full
day's supply of vitamin C, a powerful antioxidant that helps
boost the immune system.
Oranges and grapefruit have versatile culinary uses, and their
juicy goodness enlivens many a sweet or savory recipe. Try
dressing up broiled or poached fish with a delightfully delicate
fruit sauce made of fresh Florida orange sections, grapes and
lemon-pepper seasoning. You also can create a festive side dish
by drizzling a platter of ruby red grapefruit and orange sections
with a luscious (and fat-free!) raspberry sauce.
Fresh-squeezed citrus juice can replace the oils in salad
dressings, making them lighter and zestier. Update your balsamic
vinaigrette with a blend of tangy orange juice, mixed with
grapefruit, oranges and other winter fruits, and toss with fresh
greens for intense flavor. Use fresh-squeezed grapefruit juice as
a full-bodied base for a zesty, fat-free dressing that pairs well
with grapefruit slices and black beans for a refreshing
replacement to the standard salad.
Chase away the winter blahs ... take advantage of fresh Florida
citrus season and freshen up old recipes. Who knew good health
could be so scrumptious?
Grapefruit and Black Bean Salad
Lettuce leaves
2 Florida grapefruit, peeled, thinly sliced and seeded
1 (15-ounce) can black beans, rinsed and drained
1 medium cucumber, halved lengthwise and sliced
1 cup canned papaya, drained and cubed
2 ounces reduced-fat Monterey Jack cheese, cut into 1/4-inch cubes
1/2 cup 100% Florida grapefruit juice
3 tablespoons snipped fresh cilantro
2 teaspoons honey
1/4 teaspoon ground cumin
Line 4 salad plates with lettuce. Arrange grapefruit slices on
plates. Arrange beans, cucumber and papaya in mounds on lettuce.
Sprinkle with cheese.
For dressing, in screw-top jar combine grapefruit juice,
cilantro, honey and cumin. Cover and shake well. Before serving,
drizzle dressing over salads. Makes 4 servings.
Winter Fruits With Balsamic Vinaigrette
1/4 cup 100% orange juice
1/4 cup salad oil
3 tablespoons balsamic vinegar
1 tablespoon honey
1/8 teaspoon cracked pepper
2 Florida red grapefruit
1 Florida orange
2 medium pears
2 teaspoons lemon juice
1 head red or green leaf lettuce
1 cup seedless red and/or green grapes
For dressing, pour orange juice, salad oil, vinegar, honey and
pepper into blender container or food processor bowl. Cover and
blend or process until combined. Cover and chill until serving
time.
Peel grapefruit and orange. Section grapefruit and cut orange
crosswise into 8 slices; remove seeds. Core pears and cut into
wedges. Brush pears with lemon juice.
Line platter with lettuce leaves. Arrange grapefruit sections,
orange slices, pear wedges and grapes atop lettuce. Cover platter
with plastic wrap and chill up to 4 hours. Before serving,
drizzle with dressing. Makes 8 side-dish servings.
Citrus Platter With Raspberry Sauce
1 (12-ounce) package frozen lightly sweetened red raspberries, thawed
Water
2 tablespoons sugar
1 tablespoon cornstarch
1/8 teaspoon ground mace
2 teaspoons vanilla
4 Florida red and/or white grapefruit, peeled, sectioned and seeded
7 Florida oranges, peeled, sectioned and seeded
Fresh mint sprigs (optional)
For sauce, sieve thawed raspberries and discard seeds. Add enough
water to raspberry puree to make 1 1/4 cups. In small saucepan
combine raspberry puree, sugar, cornstarch and mace. Cook and
stir over medium heat until thickened and bubbly. Cook and stir 2
minutes more. Remove from heat. Stir in vanilla. Cover and chill
about 2 hours.
Arrange grapefruit and orange sections on platter. Cover and
chill until serving time. To serve, drizzle chilled raspberry
sauce over fruit. If desired, garnish with fresh mint sprigs.
Makes 8 side-dish servings.
Broiled Fish With Citrus-Grape Sauce
1 1/4 pounds fresh or frozen grouper, halibut or shark steak, about 3/4 inch thick
Nonstick spray
1/2 teaspoon lemon-pepper seasoning
1/4 cup thinly sliced green onions
1/2 teaspoon finely shredded Florida orange peel
1 1/4 cups 100% orange juice
1 tablespoon cornstarch
1/4 teaspoon salt
3 Florida oranges, peeled, sectioned and seeded
1 cup seedless green grapes, halved
2 tablespoons dry sherry (optional)
Thaw fish, if frozen. Spray unheated rack of broiler pan with
nonstick spray. Sprinkle both sides of fish with lemon-pepper
seasoning. Place fish on rack of broiler pan. Broil 4 inches from
heat 4 minutes; turn fish. Broil 3 to 5 minutes more, or until
fish flakes when tested with fork.
Meanwhile, spray unheated medium saucepan with nonstick spray.
Add onions; cook and stir over medium heat until tender.
In bowl, combine orange peel, orange juice, cornstarch and salt.
Add to onions in saucepan. Cook and stir until mixture is
thickened and bubbly. Cook and stir 2 minutes more. Add orange
sections, grapes and, if desired, sherry. Heat through. Spoon
sauce over fish. Makes 4 servings.
Sectioning Sweetness
Orange and grapefruit sections add an easy elegance to any
recipe. Here's how to make them: First, remove peel and hold
fruit over a bowl to catch the juice. Next, cut between one fruit
section and the membrane, cutting to the center of the fruit.
Turn the knife and slide it up the other side of the section next
to the membrane. Repeat with remaining sections.
For more Florida citrus recipes and information, visit
www.floridajuice.com.
SOURCE: Florida Department of Citrus
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