When you’re worried about catching a cold, you could up your intake of broccoli, strawberries, and citrus fruit—or you could find sneakier ways to get more immunity-boosting vitamin C. One strategy we like: cooking with 100% orange juice.
The no-sugar-added beverage can be used to simmer black beans, sauté vegetables, prepare rice and other grains, and add flavor and moisture to lean protein. Plus, 8 ounces of juice takes care of your vitamin C requirement for the day.
The next time you're tapped for ideas on what to do with chicken breast, try this Mediterranean Orange Chicken recipe from the Florida Department of Citrus.
MEDITERRANEAN ORANGE CHICKEN
- 4 tsp pine nuts, toasted and chopped
- 1 lb skinless chicken breast, boned and trimmed
- 2 tbsp all-purpose flour, for dusting chicken
- Canola oil spray
- 1/4 cup minced shallots, or red onion
- 1/4 cup chopped roasted red peppers
- 2 tbsp chopped capers
- 2 tbsp chopped olives
- 2 tbsp chopped raisins
- 3/4 cup 100% percent Florida orange juice
- 1 tbsp fresh lemon juice
- 1 cup low-sodium chicken stock
- 1/2 tsp salt, plus more to taste
- 1/4 tsp black pepper, plus more to taste
- 2 tbsp fresh chopped parsley
- Toast pine nuts in a 350 degree oven for 3 to 4 minutes until golden. Remove, cool and chop.
- With a meat mallet, pound chicken breasts to 1/2-inch thick and season with salt and pepper.
- Dust both sides in flour, and pat so flour stays on.
- Heat sauté pan and coat with canola oil spray. Place chicken in hot sauté pan and spray uncooked side of chicken with canola oil in the pan. Sear chicken for one minute on both sides, and remove from pan.
- In the same sauté pan, add shallots and sauté briefly. Add roasted red peppers, capers, olives and raisins and sauté briefly until shallots are translucent.
- Deglaze pan with orange juice. Add chicken stock and lemon juice and reduce heat slightly when ingredients come to a boil.
- Add chicken back to the pan to cook until completely cooked through, and sauce is slightly thickened.
- Stir in salt, pepper and parsley.
- Top each serving with 1 teaspoon of chopped toasted pine nuts.
Nutrition: 250 calories (20 percent calories from fat), 29 g protein, 21 g carbohydrates, 2 g fiber, 6 g total fat (sat 1 g, mono 2.25 g, poly 1.87 g), 770 mg sodium, Vitamin A 2 percent DV, Vitamin C 60 percent DV, Calcium 10 percent DV, Iron 10 percent DV
- Boost Your Immune System at Every MealLearn why you might want to hold off on starting a new diet 'til after cold and flu season. Plus, seven sneaky ways to bulk up on immunity-boosting vitamin C.
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