March 24, 2010

Five ingredients enhance flavor, cut salt and fat

Citrus juice and zest, herbs, spices, fruit salsas and sugar make dishes tasty and more healthful.

By STEPHANIE WITT SEDGWICK The Washington Post

(Continued from page 2)

FOOD NOURISH
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Sour-Orange Chicken With Avocado-Orange Salsa

The Washington Post

FOOD NOURISH
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Black and White Bean Primavera Salad

The Washington Post

SOUR-ORANGE CHICKEN WITH AVOCADO-ORANGE SALSA

4 servings

When grilling's not an option, try these marinated chicken breasts done under the broiler. They are dressed up with a fresh fruit salsa and made easy thanks to time-saving freshly squeezed orange juice and thinly sliced chicken cutlets, both available at most groceries.

MAKE AHEAD: The chicken needs to marinate for at least 20 minutes at room temperature or up to 2 hours in the refrigerator. The salsa should be assembled shortly before serving.

FOR THE CHICKEN

3/4 cup freshly squeezed orange juice (see note)

Finely grated zest of 1 orange (1 to 11/2 tablespoons)

Finely grated zest and juice of 2 limes (about 2 teaspoons zest and 2 or 3 tablespoons juice)

Finely grated zest and juice of 1 lemon (about 1 tablespoon zest and 3 to 4 tablespoons juice)

1 teaspoon ground cumin

1/4 teaspoon salt

Freshly ground black pepper

1 tablespoon olive oil

4 boneless, skinless chicken breast halves, trimmed of excess fat, then cut in half horizontally to create a total of 8 thin cutlets (may substitute 1 1/2 pounds thin chicken cutlets)

FOR THE SALSA

3/4 cup freshly squeezed orange juice (see note)

Freshly squeezed juice from 1 or 2 limes (2 tablespoons)

Finely grated zest and segments from 1 orange (see note), segments cut into 1/4-1/2-inch dice

Flesh of 1 ripe avocado, cut into 1/4-1/2-inch dice

4 scallions, white and light-green parts, cut crosswise into thin slices (1/3 cup)

1/4 teaspoon salt

1 teaspoon sugar

Freshly ground black pepper

1 tablespoon olive oil

FOR THE CHICKEN: Whisk together the orange juice, orange zest, the zest and juice from the limes and the lemon, cumin, salt, pepper and oil in a shallow dish.

Add the chicken cutlets one at a time, making sure to coat each one thoroughly in the marinade. Cover with plastic wrap and let sit at room temperature for 20 to 30 minutes, or refrigerate for up to 2 hours.

FOR THE SALSA: Combine the orange juice, lime juice, orange zest, diced orange, avocado, scallions, salt, sugar, pepper to taste and oil in a mixing bowl, tossing gently to combine. Refrigerate until ready to use.

Position the top oven rack 4 to 6 inches from the broiler; preheat the broiler. Have a broiler pan ready, or line a rimmed baking sheet with heavy-duty aluminum foil.

Discard the marinade. Arrange the drained chicken cutlets on the pan or lined baking sheet in a single layer. Broil for about 5 minutes, until the tops are lightly browned, then use tongs to turn over the cutlets and broil for 4 to 5 minutes or until cooked through. Transfer to the stove top (off the heat); let rest for 5 minutes.

Place 2 chicken cutlets on each plate. Top with equal amounts of the avocado-orange salsa. Serve immediately.

NOTE: To section citrus fruit, use a large chef's knife to slice off both ends of the fruit. Stand the fruit on 1 end and slice downward along the curve of the fruit, cutting away both the peel and pith but leaving as much of the flesh as possible. Using a paring knife, cut between the sections to detach each section of fruit from its surrounding membrane.

Nutrition per serving (with salsa): 349 calories, 41 g protein, 17 g carbohydrates, 13 g fat, 2 g saturated fat, 99 mg cholesterol, 263 mg sodium, 5 g dietary fiber, 9 g sugar

 

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