Add fruit juice to brighten any dish
(NC) It's always a challenge to eat healthy on a daily basis when trying to manage a busy lifestyle.
A recent survey by the Florida Department of Citrus found that 50 per cent of Canadians report they only consume one to three servings of the Canada Food Guide's recommended daily intake of seven to 10 servings of fruits and vegetables.
“There are simple ways to increase this without disrupting your daily routine,” says Gail Rampersaud, a registered dietitian at the University of Florida. “For example, a 250 ml glass of 100 per cent orange juice is easy to drink with a meal and counts as two servings of fruit.”
Orange juice can also be easily incorporated into a number of dishes to give them an added boost of flavour, Rampersaud points out. The following recipe blends 100 per cent Florida orange juice into the ingredients for tender and spicy chicken thighs:
Florida Orange Sriracha Maple Chicken Thighs with Spring Greens
3/4 cup (175 ml) Florida orange juice
2 tsp (10 ml) smoked paprika
2 large cloves garlic, minced
1 tsp (5 ml) dried oregano or 1 tbsp (15 ml) chopped fresh oregano
1/4 cup (60 ml) sriracha chili sauce
3 tbsp (45 ml) pure maple syrup
2 lbs (1 kg) boneless skinless chicken thighs
1 pkg (142 g) mixed spring greens
1 tbsp (15 ml) canola oil
2 tbsp (30 ml) apple cider or white wine vinegar
1 tbsp (15 ml) Florida orange juice
Pinch each dried oregano, salt and pepper
In a large bag, combine orange juice, paprika, garlic, oregano, chili sauce and maple syrup. Add chicken; seal bag and turn to massage chicken evenly. Refrigerate for at least one hour or up to overnight.
Place chicken on oiled, preheated grill over medium heat, turning once or twice for 10 to 15 minutes or until no longer pink inside and juices run clear.
In a large bowl, toss greens with oil, vinegar, orange juice, oregano, salt and pepper and serve with chicken.
Makes 8 servings.
Word count: 346
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