Home Cooking Recipes
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Story of a Steak

With a simple addition, you can add a flavorful, healthy boost to many everyday recipes. "One hundred percent orange juice is one of the most popular and naturally healthy beverages, and it enhances a recipe's nutrition and taste," said Chef Michel Nischan, a healthy-cooking expert and author of "Taste Pure and Simple" and "Homegrown Pure and Simple."

Adding 100% orange juice to recipes can have many benefits, from boosting antioxidants to providing daily fruit servings. Most importantly, using pure orange juice when cooking and baking adds essential vitamins and nutrients such as potassium, folate and vitamin C.

Try these juicy recommendations from Chef Michel Nischan:

  • To reduce salt and add flavor, replace half the soy sauce called for in a marinade with 100% orange juice.

  • Substitute 100% orange juice for the water in your oatmeal for a nutrient boost.

  • Use pure orange juice instead of water or milk in quick bread or muffin recipes for added antioxidants.

  • Try pure orange juice as a sodium-free marinade or glaze and take advantage of its meat-tenderizing abilities.

Look for more of Chef Nischan's healthy recipes using orange juice at www.FloridaJuice.com/Nischan.

Orange, Almond and Buckwheat Pancakes

1 cup sliced almonds*, divided
1 whole orange
1 egg
2/3 cup 100% orange juice
1 cup 2% reduced fat milk
2 tablespoons grapeseed oil or canola oil
3/4 cup buckwheat flour
1 cup all purpose flour
1 tablespoon baking powder
1/4 teaspoon salt

Preheat oven to 375 F. Spread almonds over a cookie sheet and bake 5 to 7 minutes until nicely browned. Remove and cool at room temperature. Grate zest of orange, being careful not to grate into white pith. Peel remainder of skin and slice between membranes to separate each orange segment. Set aside for garnish. Combine egg, orange juice, milk and oil in medium bowl and mix well. In large bowl, combine both flours, baking powder and salt with reserved orange zest. Add liquid to dry ingredients and mix thoroughly, being sure to leave some lumps. Set aside 1/4 cup almonds for syrup, then gently mix remaining 3/4 cup into batter until ingredients are combined, but still lumpy. (Do not over-beat or stir until smooth, as this will make pancakes tough.) Ladle batter onto hot, non-stick skillet coated with cooking spray and cook until some bubbles begin to appear on top, about 3 minutes. Flip cake over and cook 2 minutes. Serve immediately with Orange-Almond Syrup (recipe follows), and garnish with orange segments. Makes: 6 servings, 2 (4-inch) pancakes each. *Note: While almonds provide a healthy fat, this ingredient may be removed to reduce the recipe's fat content by 18 grams.

Orange-Almond Syrup

1 cup 100% orange juice
1 cinnamon stick
1/2 cup light maple syrup
1/4 cup reserved roasted almonds

Simmer orange juice and cinnamon stick in small saucepot over medium heat until reduced to 1/2 cup, about 15 minutes. Add maple syrup. Remove cinnamon stick, stir in reserved roasted almonds and serve warm. Nutrients per serving: 530 calories (41% calories from fat), 15g protein, 65g carbohydrates, 7g fiber, 25g total fat (sat 3g, mono 14g, poly 6g), 600mg sodium, vitamin A 6% DV, vitamin C 100% DV, calcium 45% DV, iron 25% DV Analysis from Genesis R&D by ESHA Research, Inc.

Zesty Shrimp and Orange Fajitas with Whole Wheat Tortillas

1 cup 100% orange juice
1/4 cup fresh lime juice
1 medium onion, peeled and cut into
1/4-inch strips
2 medium red bell peppers, seeded and cut into 1/4-inch strips
2 medium yellow peppers, seeded and cut into 1/4-inch strips
3 oranges, peeled and cut into segments
1 cup fresh cilantro leaves
2 teaspoons ground cumin
2 teaspoons ancho chili powder
Salt and pepper to taste
24 10- to 15-count shrimp (about 1 1/2 pounds), peeled and de-veined
2 tablespoons grapeseed or canola oil, divided
Non-stick cooking spray
12 6- to 8-inch whole wheat tortillas
Large cloth napkin or dish towel to keep tortillas warm

Combine all ingredients, except shrimp and oil, in medium mixing bowl. Season with salt and pepper. Toss shrimp into marinade and refrigerate 2 hours. To cook, remove shrimp from marinade and let drain 5 minutes. Drain vegetables from marinade through large colander over saucepot. Bring reserved marinade liquid to boil, then reduce heat and simmer 5 minutes; set aside. Heat large cast-iron skillet over medium-high heat. Add half of oil to skillet. Add shrimp and sauté until lightly browned and cooked through. Remove shrimp from skillet and keep warm. Add other half of oil to skillet, followed by drained vegetables. Cook until onions are translucent, about 5 minutes. Turn heat up to high and spread vegetables evenly throughout skillet. Vegetables will start to brown on bottom of skillet. Arrange shrimp over vegetables and add reserved marinade. Heat large skillet over medium-high heat. Lightly spray one side of each tortilla with non-stick cooking spray. Place tortilla, sprayed-side down, into hot skillet. Cook until tortilla begins to expand, about 1 minute, then flip and cook another minute. Place tortilla on large napkin. Repeat until all tortillas are cooked. Stack tortillas as cooked, then wrap with napkin and place on serving plate. Serve immediately with side of your favorite guacamole and plate of warmed whole wheat tortillas. Makes: 6 (14 1/2-ounce) servings.

Nutrients per serving: 500 calories (22% calories from fat), 28g protein, 67g carbohydrates, 10g fiber, 12g total fat (sat 0.5g, mono 7g, poly 4g), 607mg sodium, vitamin A 45% DV, vitamin C 70% DV, calcium 10% DV, iron 35% DV Analysis from Genesis R&D by ESHA Research, Inc.

5/8/06


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