January 2021 Super Food - Oranges

For the month of January, we will be enjoying all that the Orange has to offer.

  • Did you know that the average medium sized orange contains about 60 calories and 3 grams of fiber. It is recommended that most adults need between 25-30 grams of fiber per day. Americans on average only consume about 15 grams of fiber per day.
  • Oranges are high in many nutrients such as Vitamin C and Potassium. Contrary to popular belief Vitamin C does not cure the common cold, however can help to reduce the risk of developing cold symptoms. Potassium is vital in promoting a healthy heart and controlling blood pressure.
  • You may notice in the grocery store that there are many different varieties, over 600 to be exact, of oranges available such as Navel Oranges, Cara Cara Oranges, Seville Sour Oranges and Blood Oranges. Navel oranges tend to be larger in size, very flavorful and easy to peel, thus making them a very handy snack. Blood oranges have a tart flavor and are best used in savory dishes.

Recipes

Roasted Orange Rosemary Honey Glazed Chicken

Nutritional Information Per Serving: 777 calories; protein 59.7g; carbohydrates 39g; fat 42.3g; cholesterol 240mg; sodium 1074.1mg

Ingredients

  • 4 Boneless skinless chicken breast
  • 1 tsp salt
  • 1 cup honey
  • 1 cup orange juice with pulp
  • 1/4 cup unsalted butter at room temperature
  • 7 sprigs of fresh rosemary, finely chopped
  • 2 oranges zested
  • 2 cloves garlic, minced
  • Ground black pepper to tasteOrange Chicken

Directions

  1. Sprinkle chicken with salt
  2. Whisk together honey, orange juice, butter, rosemary, orange zest and garlic. Pour orange mixture over chicken. Cover with plastic wrap and refrigerate at least 1 hour overnight.
  3. Preheat oven to 350 degrees F.
  4. Place chicken in a single layer glass baking pan. Pour orange mixture over chicken.
  5. Bake 30 minutes in the preheated oven until internal temperate reaches 165 degrees F. While baking, baste chicken every 10 minutes with orange mixture.

Orange, Walnut, Gorgonzola and Mixed Greens Salad with Fresh Citrus Vinaigrette

Nutritional Information Per Serving: 368 calories; protein 5.2g; carbohydrates 22.9g; fat 30.1g; cholesterol 7.5mg; sodium 127.8mg

IngredientsOrange Salad

  • 3/4 cup walnut halves
  • 10 oz mixed salad greens with arugula
  • 2 large navel oranges, peeled and sectioned
  • 1/2 cup sliced red onion
  • 1/4 cup olive oil
  • 1/4 cup vegetable oil
  • 2/3 cup orange juice
  • 1/4 cup white sugar
  • 2 Tbsp Balsamic vinegar
  • 2 tsp Dijon mustard
  • 1/4 tsp dried oregano
  • 1/4 tsp ground black pepper
  • 1/4 cup crumbled Gorgonzola

Directions

  1. Place the walnuts in a skillet over medium heat. Cook 5 minutes, stirring constantly, until lightly browned
  2. In a large bowl, toss the toasted walnuts, salad greens, oranges and red onion
  3. Ina large jar with a lid, mix the olive oil, vegetable oil, orange juice, sugar, vinegar, mustard, oregano, & pepper. Seal jar and shake to mix
  4. Divide the salad green mixture into individual servings. To serve, sprinkle with Gorgonzola cheese, and drizzle with the dressing mixture.