Benefits of Oranges

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There is still plenty of citrus in the markets, so before it goes away until next year I wanted to talk a little about Oranges.

Oranges are one of the greatest members of the citrus family.  Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in fiber.

Oranges, like other citrus fruits, are an excellent source of vitamin C, vitamin A, and other antioxidants.  They also contain minerals like potassium and calcium.  Oranges are in season  from October to February/March, (depending on the variety) although I am still seeing these delicious beauties everywhere.  Some varieties of sweet oranges are Valencia, Navel, Persian variety, blood orange, and Cara Cara.

I'm IN LOVE with Cara Cara oranges right now!

Oranges can be kept at room temperature for a week or so. They will also stay fresh for a few weeks in the refrigerator.  

Celebrate the goodness of oranges while they are still around!  Here are some of my favorite orange recipes:




Orange Salad with Arugula and Spinach






Simple Asian Salad







Blood Orange and Pear Salad with Lemon Vinaigrette






California Salad

Orange Iced Tea

Pork Chops in an Orange-Cumin Sauce

Caribbean Chicken Salad


Enjoy!

Slow Cooker Guinness Irish Beef Stew

A truly classic Guinness Irish Beef Stew, made long and slow with a touch of Irish beer, just like the women of Ireland did so long ago!

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It's about that time of year when we celebrate all things Irish!

I've never been to Ireland though it is certainly on my bucket list.  My great-grandmother was a migrant as a young girl from Ireland to Oklahoma and her parents participated in the famous Cherokee Strip Land Run of 1893 to stake a homestead claim for land.  We think the strong persistence of the Irish people in my family tree deserve celebrating this St Patrick's Day!

St Patrick's Day is actually a day of feasting, celebrating the arrival of Christianity in Ireland and the heritage and culture of the Irish.  You don't have to be Irish to take part, everyone is Irish on St. Patrick's Day!    So if you plan on having a feast at home this year I have the dish for you!

SLOW COOKER GUINNESS IRISH BEEF STEW

We just love a good stew and Irish stew is hearty and comforting.  This version has all the traditional ingredients with an added touch of Guinness beer for a jazzed up version.  The major plus is that it is made in the slow cooker.  You can come home to a mouthwatering meal that is just irresistible!

It's full of big chunks of meat and vegetables with a hint of Guinness flavor in the broth.  Pair this with my Pioneer Spotted Dog (Irish soda bread) for one fantastic meal, and the perfect way to celebrate!

Enjoy!





Slow Cooker Guinness Irish Beef Stew

1 1/2 lb lean beef stew meat
1 tsp kosher salt
1 tsp ground black pepper
3 large russet potatoes, peeled and cut into large chunks
3 large carrots, peeled and cut into 1 inch pieces
½ large yellow onion, chopped
2 cloves garlic, minced
1 1/2 tablespoon tomato paste
2 1/2 cups beef broth
1 cup Guinness Extra Stout
Salt & pepper to taste

Saute meet either in your slow cooker (if available) or in a large skillet, add 2 tablespoons of oil and just brown meat over medium high heat, about 5 minutes. Season with salt and pepper as it browns.

If browning in the skillet add beef to the slow cooker.  Add potatoes, carrots, onion, garlic and tomato paste to the slow cooker.  Then add the Guinness (including any foam that has formed) and the broth.  Stir to mix slightly.  Place lid on the slow cooker and set on high 4-5 hours or low 7-8 hours.  Taste for seasoning and add additional salt and pepper if needed.  Serve hot.

Sheet Pan Mediterranean Lemon Parmesan Chicken and Vegetables

A whole meal cooked on one baking sheet!  Quick and easy to assemble, and extremely flavorful. Sheet pans are the new "One Pot" cooking method and it's ingenious!

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When life gets busy who doesn't love a quick and easy meal?  By using your oven and a sheet pan you can create a fabulous dinner in a snap!  One that your entire family will love. I often turn to stir frys but roasting in the oven is just as easy and healthy to boot.   Everything is cooked on the same pan which makes life a breeze.  And speaking of breeze, the clean up....simple - one and done!

So there is a craze that I'm sure you've noticed about sheet pan cooking.  Recipes are everywhere right now.  Even my favorite local teaching chef recently made a delicious chicken searing on a sheet pan, (recipe coming soon) and with good reason too.  They are simple to make, they allow you to cook the main and side dishes together and they are healthier for you!  I've even joined in with a previous post for Simple Citrus Herb Chicken and Tomatoes.

This recipe takes a little bit of prep for the chicken, (coating in bread crumbs) but uses ingredients that I always have on hand, such and lemons (we eat a lot of dishes with lemons...) and vegetables like mushrooms, cherry tomatoes and zucchini.  These are staples in our house and lend the Mediterranean flavors to the meal.  The chicken and vegetables are able to cook at the same time because I used thin cut chicken breasts which take no time to roast, and the vegetables are soft and take the same cooking time.  If you wanted to use carrots, potatoes, or other (harder) vegetables you will have different cooking times and will need to start those first then add the chicken after 15 minutes and continue on.

By roasting the chicken it stays nice and tender while the vegetables caramelize and crisp, especially when those tomatoes start to burst...oh boy!  It makes my mouth water thinking about it.  The best part is a great meal with little effort.  Perfect for a weeknight. 

Enjoy!


TIPS FOR COOKING THIS SHEET PAN MEDITERRANEAN LEMON PARMESAN CHICKEN AND VEGETABLES:

• Use a LARGE sheet pan such as this one
• Use parchment paper for easy clean up
• Buy thin cut chicken breasts, or slice a regular breast in half lengthwise
• Try and find a lemon pepper that does not contain salt - I use this one here

Sheet Pan Mediterranean Lemon Parmesan Chicken and Vegetables

serves 4

4 thin cut boneless skinless chicken breasts        

1/3 cup flour
1/2 cup seasoned bread crumbs
1/2 cup Parmesan cheese
1/2 teaspoon garlic powder
2 lemons, separated
2 tsp garlic, minced 
5 Tbls butter, melted
1 tablespoon lemon pepper seasoning

1 pint cherry tomatoes

1 large zucchini, cut lengthwise and then into slices

8 oz of baby bella mushrooms, cut into quarters
2 tablespoons olive oil
Garnish: fresh chopped parsley

Preheat oven to 400 degrees.  If desired, place parchment paper on a large sheet pan with edges.

Add flour to a pie pan.  Add bread crumbs, Parmesan and garlic powder to another pie pan and stir to combine.  To a third pie pan add the zest and juice of 1 lemon, minced garlic, and melted butter. 

Dredge chicken in flour, then dip in the lemon butter mixture, then coat in the bread crumb mixture.  Place on prepared sheet pan.  Sprinkle lemon pepper seasoning over the chicken. 

Place cherry tomatoes, sliced zucchini, and mushrooms around the chicken.  Drizzle with olive oil and sprinkle lemon pepper seasoning on top.

Bake at 400 degrees for 15 minutes.  Remove from oven and turn chicken over, sprinkle this side with lemon pepper seasoning.  Place 4 slices of lemon (from the remaining lemon) on top of the chicken.  Return to oven to bake an additional 10-15 minutes or until chicken reaches 165 degrees internally and is golden brown.  Vegetables should be soft and roasted and tomatoes should be bursting open.

Remove from the oven, sprinkle with freshly chopped parsley and plate.  Serve.