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.


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Sour-Orange Chicken With Avocado-Orange Salsa

The Washington Post

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Black and White Bean Primavera Salad

The Washington Post


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.


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)


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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