Recipes

Salads and Side Dishes

Sarasota Chicken Salad

1½ cups sugar snap peas
1 cup Florida orange juice
1 teaspoon cornstarch
1 tablespoon packed brown sugar
1 teaspoon grated fresh gingerroot or ¼ teaspoon ground ginger
Dash to 1/8 teaspoon ground black pepper
1 cup cubed cooked chicken or turkey
1 Florida orange, peeled and sectioned (optional)
1 small red sweet pepper, cut into ¾-inch pieces
6 cups shredded fresh spinach or romaine
1 tablespoon chopped peanuts

In a covered medium saucepan, cook snap peas in a small amount of boiling water for 1 minute. Drain. Set aside to cool. For dressing, in a small saucepan combine orange juice, cornstarch, brown sugar, soy sauce, gingerroot or ground ginger, and black pepper. Cook and stir until thickened and bubbly; cook and stir 2 minutes more. Transfer to a bowl. Cover and cool. In a large bowl, combine chicken or turkey, orange sections (if used), sweet pepper, and snap peas; fold in ½ cup of the dressing Serve over spinach or romaine. Drizzle with remaining dressing Sprinkle with peanuts. Makes 4 main-dish servings.

Nutrition facts per serving: 253 calories, 28 g protein, 18 g carbohydrate, 8 g total fat (2 g saturated fat), 68 mg cholesterol, 4 g dietary fiber, 269 mg sodium. Daily Value: 136% vitamin C, 76% vitamin A, 15% thiamin, 21% riboflavin, 45% niacin, 9% calcium, 27% iron, 28% potassium, 241 micrograms folic acid.

Citrus Spinach Salad

8 cups torn fresh spinach
1½ cups sliced fresh mushrooms
¼ cup sliced green onions
2 slices turkey bacon, chopped
2 teaspoons cornstarch
½ teaspoon finely shredded orange peel
1 cup Florida orange juice
1/8 teaspoon garlic salt
1/8 teaspoon ground black pepper
2 Florida oranges, peeled, halved, and sliced
½ of a medium sweet orange or red pepper, cut into thin bite-size strips

In a large salad bowl, combine spinach, mushrooms, and onions, set aside. In a 12-inch skillet or a Dutch oven, cook bacon over medium heat until crisp. Remove bacon; drain on paper towels. Set aside. Wipe out skillet with a paper towel. In a bowl, combine cornstarch, orange peel, orange juice, garlic salt, and black pepper; add to skillet. Cook and stir until thickened and bubbly; cook and stir 2 minutes more. Remove from heat. Add spinach mixture. Toss until coated. If desired, return salad to heat and toss 30 to 60 seconds more or until slightly wilted. Return mixture to salad bowl; toss in bacon, oranges, and pepper strips. Makes 4 side-dish servings.

Nutrition facts per serving: 105 calories, 6 g protein, 19 g carbohydrate, 2 g total fat (1 g saturated fat), 5 mg cholesterol, 5 g dietary fiber, 259 mg sodium. Daily Value: 162% vitamin C, 89% vitamin A, 13% thiamin, 21% riboflavin, 12% niacin, 11% calcium, 26% iron, 27% potassium, 256 micrograms folic acid.

Recipe courtesy of the Florida Department of Citrus

Fruit Platter with Peanut-Orange Dressing

¾ cup frozen Florida orange juice concentrate, thawed
1/3 cup reduced-fat creamy peanut butter spread
1 tablespoon water
1 tablespoon honey
1 cup shredded fresh spinach
3 cups shredded romaine
3 Florida oranges, peeled, halved, and sliced
1 small cantaloupe, peeled, seeded, quartered, and cut into thin slices
1 cup seedless green grapes, halved
1 cup strawberries, halved
¼ cup chopped peanuts

For dressing, in a bowl use a wire whisk to gradually stir concentrate into peanut butter, whisking until smooth. Stir in water and honey. Line a serving platter with spinach and romaine; arrange oranges, cantaloupe, grapes, and strawberries on greens. Sprinkle with peanuts. Pass dressing with salad. Makes 6 side-dish servings.

Nutrition facts per serving: 282 calories, 9 g protein, 43 g carbohydrate, 11 g total fat (2 g saturated fat), 0 mg cholesterol, 6 g dietary fiber, 102 mg sodium. Daily Value: 257% vitamin C, 54% vitamin A, 19% thiamin, 11% riboflavin, 20% niacin, 13% iron, 30% potassium, 205 micrograms folic acid.

Orange-Glazed Carrots and Asparagus

1 pound fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus
1 cup baby carrots, cut in half lengthwise, or 2 medium carrots, thinly bias-sliced
¾ cup frozen Florida orange juice concentrate, thawed
1 tablespoon cornstarch
1 tablespoon honey
½ teaspoon garlic salt
½ teaspoon dried dill weed
2 cups hot cooked brown rice

In a covered medium saucepan, cook asparagus and carrots in a small amount of boiling water for 5 to 7 minutes or until crisp-tender. Drain; return to saucepan. Keep warm. In a small saucepan, stir together ¼ cup water, ½ cup of the thawed concentrate, cornstarch, honey, garlic salt, and dill weed. Cook and stir 2 minutes more. Stir into vegetables. Stir in remaining orange juice concentrate. Serve with rice. Makes 4 side-dish servings.

Nutrition facts per serving: 261 calories, 6 g protein, 58 g carbohydrate, 1 g total fat (0 g saturated fat), 0 mg cholesterol, 6 g dietary fiber, 301 mg sodium. Daily Value: 172% vitamin C, 136% vitamin A, 22% thiamin, 10% riboflavin, 14% niacin, 10% iron, 22% potassium, 100 micrograms folic acid.

Strawberry Fruit Salad with Three Dressings

8 cups lightly packed spinach leaves
1 pint basket strawberries, stemmed and halved
4 cups assorted melon chunks
1½ cup orange and grapefruit segments
Orange-mint, strawberry-ginger, or balsamic-pepper dressing

Makes 4 servings.

Orange-Mint Dressing
In bowl, whisk 1 8-ounce container plain nonfat yogurt, 3 tablespoons thawed orange juice concentrate and 1 teaspoon sugar. Mix in 3 tablespoons chopped mint. Serve immediately or cover and refrigerate up to 2 days. Makes about 1 cup.

Strawberry-Ginger Dressing
In a blender or food processor, puree 1 ½ cups strawberries; transfer to bowl. Mix in 1½ tablespoons honey, 1 ½ tablespoons lime juice, 2 teaspoons grated fresh ginger, and a pinch of salt. Use immediately, or cover and refrigerate up to 2 days. Makes about 1 cup.

Balsamic-Pepper Dressing
In bowl, whisk 1 8-ounce container nonfat strawberry yogurt, 1 tablespoon balsamic vinegar, 1 teaspoon vinegar, 1 teaspoon honey, and ½ to 1 teaspoon coarsely ground black pepper. Use immediately, or cover and refrigerate up to 2 days. Makes about 1 cup.

Strawberries