Florida Citrus Recipes

Appetizers 

Five-Spice Appetizer Meatballs 

Turn these miniature meatballs into a main dish by spooning several meatballs and sauce over hot cooked rice or noodles. 

1 slightly beaten egg white 

3/4 cup soft bread crumbs 

1/4 teaspoon five-spice powder 

1 pound lean ground beef 

1-1/2 cups Florida Orange Juice 

3 tablespoons honey 

4 teaspoons cornstarch 

4 teaspoons soy sauce 

1/4 teaspoon ground ginger 

1 medium red and/or green sweet pepper, cut into 1" pieces 

In a large bowl combine egg white, bread crumbs, five-spice powder, and 1/2 teaspoon salt. Add beef; mix well. Shape into 48 1" meatballs. Place in a 15"x10"x1" baking pan. Bake in a 350° oven for 15 to 20 minutes or until no pink remains in center of meatballs. Drain. 

Meanwhile, in a large saucepan stir together orange juice, honey, cornstarch, soy sauce, and ginger. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Add sweet pepper and meatballs in saucepan; cook and stir until heated through. Keep warm in a fondue pot or chafing dish. Serve with toothpicks. 

Makes 48 appetizer-size meatballs. 

NUTRITION FACTS PER MEATBALL: 27 cal., 2 g pro., 3 g carbo., 1 g total fat (0 g sat. fat), 6 mg cholesterol, 0 g dietary fiber, 59 mg sodium. 

Hot Crab Dip 

Pita chips are great low-fat dippers for this scrumptious dip. To make the chips, cut 4 pita rounds in half horizontally. Cut each half into 6 wedges. Place in a single layer on an ungreased baking sheet. Bake in a 350° oven 8 to 10 minutes or until crisp. 

Nonstick spray coating 

1 cup chopped fresh mushrooms 

3/4 cup Florida Orange Juice 

1 14-ounce can artichoke hearts, well-drained and chopped 

2/3 cup fat-free mayonnaise dressing 

1/3 cup sliced green onions 

1/3 cup grated Parmesan cheese 

1/4 cup diced pimiento 

1 6-ounce can lump crabmeat, drained, flaked, and cartilage removed 

Spray an unheated medium saucepan with nonstick coating. Heat over medium-high heat. Add mushrooms; cook and stir until tender. Remove from heat. Add orange juice, artichokes, mayonnaise dressing, onions, cheese, and pimiento. Gently fold in crabmeat. Transfer to a 1-quart casserole. 

Bake, uncovered, in a 400° oven for 20 to 25 minutes or until bubbly. Cool 5 minutes. Stir before serving. Serve warm with pita chips, vegetable dippers, or assorted crackers. Makes about 3-1/2 cups. 

Serves 12. 

NUTRITION FACTS PER SERVING: 55 cal., 4 g pro., 7 g carbo., 1 g total fat (1 g sat. fat), 12 mg cholesterol, 1 g dietary fiber, 280 mg sodium. Daily values: 13% vit C. 

Orange Jalapeno Chicken Party Pinwheels 

Chef Kathi Anne Dameron, of The Canopy Rose Cafe, Tallahassee 

1 package 10" flour tortillas (6 tortillas) 

8 ounces cream cheese, softened 

1 tablespoon jalapeno chilies, chopped 

2 tablespoons orange marmalade 

1 tablespoon green onions, chopped 

1 tablespoon fresh parsley. chopped 

4 baked or grilled chicken breasts, cut in thin strips 

2 cups fresh spinach, cut in very thin strips 

1 avocado, sliced 

Florida Grapefruit Salsa (recipe to follow) 

Mix softened cream cheese with jalapeno chilies, orange marmalade, green onions and parsley. Spread on middle of flour tortillas, making sure to leave at lease 1/2 inch around edge. Top with several thin chicken strips. Top with avocado and shredded spinach. Top with dollop of salsa. 

Roll tortillas and refrigerate until chilled (approximately 4 hours). 

Cut tortillas into 1 inch slices. Arrange on plate and garnish with Florida citrus fruit. 

Yields: Approximately 48 pinwheels. 

NUTRITION FACTS PER SERVING (one pinwheel) : 60 cal., 3g pro., 5 g. carbo, 3g. total fat, 11 mg cholesterol, 55 mg sodium, 73 mg. potassium. Daily Value: 3% vit. C, 5% vit. A, 2% folate, 3% thiamine, 3% riboflavin, 7% niacin, 3% iron. 

Grapefruit Salsa 

1 cup pink Florida grapefruit, sections 

1 cup white Florida grapefruit, sections 

2 tablespoons green onions, chopped 

2 tablespoons fresh parsley, minced 

2 tablespoons raspberry vinegar 

2 teaspoons brown sugar 

2 tablespoons chili sauce 

2 drops Tabasco sauce 

black pepper, Lawry's seasoning salt, and rum to taste 

NUTRITION FACTS PER RECIPE : : 196 cal., 4 g pro., 50 g. carbo., .6 g. total fat, 0 mg cholesterol, 3 g. dietary fiber, 694 mg.sodium, 789 mg potassium. Daily Value: 268 vit. C, 28% vit. A, 16% folate. 12% thiamine, 7% riboflavin, 9% niacin, 8% iron. 

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Beverages 

Citrus Eye-Opener 

Kick off a brunch or a leisurely weekend breakfast with tall glasses of this zippy drink. 

1 12-ounce can frozen Florida Orange Juice Concentrate, thawed 

1 6-ounce can frozen lemonade concentrate, thawed 

1-1/2 cups cold water 

1 1-liter bottle carbonated water, chilled 

Ice cubes 

1 Florida Orange, sliced and halved (optional) 

In a large pitcher combine thawed concentrates and cold water. 

Just before serving, slowly add carbonated water. Stir gently to mix. To serve, pour over ice cubes in glasses. If desired, garnish the glasses with halved orange slices. Serve at once. 

Makes 8 (7- to 8-ounce) servings. 

NUTRITION FACTS PER SERVING: 106 cal., 1 g pro., 26 g carbo., 0 g total fat (0 g sat. fat), 0 mg cholesterol, 0 g dietary fiber, 28 mg sodium. Daily value: 104% vit. C, 38% folate, 12% thiamine, 15% potassium.

Citrus Soother 

For a festive touch, twist Florida orange peel strips around cinnamon sticks and use for stirrers. 

3 cups Florida Orange Juice 

1 cup Florida Grapefruit Juice 

1/4 cup honey 

3 inches stick cinnamon 

In a medium saucepan combine orange juice, grapefruit juice, honey, and cinnamon. Heat, stirring occasionally, just until warm (do not boil). Remove cinnamon with slotted spoon; discard. Serve warm. If desired, garnish with Florida orange slices. 

Makes 4 or 5 servings. 

NUTRITION FACTS PER SERVING: 172 cal., 1 g pro., 42 g carbo., 0 g total fat (0 g sat. fat), 0 mg cholesterol, 0 g dietary fiber, 7 mg sodium. Daily values: 90% vit. C, 12% potassium. 

Festive Grapefruit Punch 

For a baby shower, reception, or graduation celebration, add grenadine syrup to give the punch a soft pink color. 

1 cup cold water 

3/4 cup frozen Florida Grapefruit Juice Concentrate, thawed 

1 6-ounce can frozen pineapple juice concentrate, thawed 

3 tablespoons honey 

2 tablespoons grenadine syrup (optional) 

1 1-liter bottle ginger ale, chilled 

Ice ring or ice cubes 

In a punch bowl or large pitcher combine water, thawed grapefruit juice and pineapple juice concentrates, and honey. If desired, add grenadine syrup. Stir until combined. 

To serve, slowly pour chilled ginger ale down the side of the bowl or pitcher. Stir gently to mix. Add ice ring or serve over ice in chilled glasses or punch cups. Serve at once. 

Makes about 18 (4-ounce) servings. 

Brighten up your punch bowl and keep the beverage cold at the same time with a festive ice ring. To prepare, select a ring mold that fits into the punch bowl. Fill the mold half full with water and freeze until firm (about 4 hours). Cut 3 Florida Orange Wheels or Slices in half and arrange on top of the frozen ice layer. If desired, top each orange half-slice with a cluster of 3 whole cranberries and clean lemon or orange leaves. Add enough water to cover the fruit. Freeze until firm. Unmold the ice ring and place it in the punch bowl. Consider making several ice rings so you can replace them as they melt. 

NUTRITION FACTS PER SERVING: 61 cal., 0 g pro., 15 g carbo., 0 g total fat (0 sat. fat), 0 mg cholesterol, 0 g dietary fiber, 5 mg sodium. Daily value: 25% vit. C. 

Florida Spritzer 

1-1/2 cups Florida Grapefruit Juice 

1/4 cup sugar 

2 inches stick cinnamon 

Ice cubes 

2 12-ounce cans ginger ale, chilled 

For syrup, in a saucepan combine grapefruit juice, sugar, and cinnamon. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Discard cinnamon; cool syrup. Cover and chill syrup. To serve, fill four 8-ounce glasses with ice. Add about 1/3 cup grapefruit syrup to each glass. Fill glasses with ginger ale. Stir gently. If desired, garnish with Florida grapefruit peel curls, edible flowers, and fresh mint springs. 

Serves 4. 

NUTRITION FACTS PER SERVING: 149 cal., 1 g pro., 38 g carbo., 0 g total fat (0 g. sat. fat), 0 mg cholesterol, 0 g dietary fiber, 14 mg sodium. Daily values: 28% vit. C.

Florida Sunshine Shake 

1 cup Florida Orange Juice 

1/2 cup Florida Grapefruit Juice 

1 ripe banana 

1/2 cup low-fat vanilla yogurt 

1/2 teaspoon vanilla extract 

Combine all ingredients in blender until smooth. Pour into glass, and serve immediately. 

Makes two 8-ounce servings. 

NUTRITION FACTS PER SERVING: 182 cal., 4 g pro., 40 g carbo., 1 g fat (0.1 g sat. fat), 0 mg cholesterol, 37 mg sodium, 2 g fiber, 91 mg vit. C. 

Fruit Frosties 

Whip up this nutritious orange juice drink for an after-school treat, or serve it to the grown-ups instead of frozen daiquiris. 

1-1/2 cups cold water 

1 10-ounce package frozen strawberries, thawed 

3/4 cup frozen Florida orange juice concentrate, thawed 

1 ripe banana, cut up 

1 to 2 cups ice cubes 

Whole fresh strawberries (optional) 

1 Florida orange, sliced and halved (optional) 

In a blender container or food processor bowl combine water, thawed strawberries, orange juice concentrate, and banana pieces. Cover and blend or process until smooth. While the blender or processor is running, add the ice cubes through the hole in the lid, blending or processing until mixture is smooth and slushy. To serve, pour into glasses. If desired, garnish with whole strawberries and halved orange slices. Serve at once. 

Makes 6 (8-ounce) servings. 

NUTRITION FACTS PER SERVING: 108 cal., 1 g pro., 28 g carbo., 0 g total fat (0 g sat. fat), 0 mg cholesterol, 1 g dietary fiber, 2 mg sodium. Daily value: 101% vit. C, 30% folate, 16% potassium.

Mai Tai Punch 

Enliven a party with this light, bubbly version of the South-Seas beverage. 

3/4 cup frozen FLORIDA ORANGE JUICE Concentrate, thawed 

3/4 cup frozen FLORIDA GRAPEFRUIT JUICE Concentrate, thawed 

3/4 cup light rum 

1/4 cup orange liqueur 

1 1-liter bottle carbonated water, chilled 

Crushed ice 

Florida Orange or Grapefruit Wedges (optional) 

In a 2-quart pitcher combine thawed orange and grapefruit juice concentrates, rum, and orange liqueur. Gently stir in carbonated water. Serve at once over crushed ice. If desired, garnish with orange or grapefruit wedges. Makes 8 (about 7-ounce) servings. 

NUTRITIONAL FACTS PER SERVING: 141 cal., 1 g pro., 20 g carbo., 0 g total fat (0 g sat. fat), 0 mg cholesterol, 0 g dietary fiber, 27 mg sodium. Daily Value: 110% vit. C, 27% folate. 

Orange Tango 

This fruity, tropical shake makes a first-rate drink. 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

2 large mangoes, peeled and chopped 

2 cups pineapple or lemon sherbet 

1-1/2 cups milk 

1 teaspoon vanilla 

In a blender container combine thawed concentrate and mangoes. Cover and blend until mixture is smooth. Add sherbet, milk, and vanilla; cover and blend until smooth. Serve immediately in tall glasses with straws. If desired, garnish with Florida orange slices and edible flowers. 

Serves 5. 

NUTRITION FACTS PER SERVING: 267 cal., 5 g pro., 57 g carbo., 3 g total fat (2 g sat. fat), 9 mg cholesterol, 2 g dietary fiber, 63 mg sodium. Daily values: 153% vit. C, 38% vit A, 21% folic acid, 14% thiamine, 13% riboflavin, 12% calcium, 16% potassium.

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Breads 

Florida Orange Date Nut Bran Muffins 

2 cups shredded bran cereal 

3/4 cup boiling water 

1/4 cup vegetable oil 

3/4 cup buttermilk 

1/4 cup Florida Orange Juice 

2 tablespoons dark molasses 

2 tablespoons honey 

1 tablespoon grated orange zest 

1 large egg (egg substitute optional) 

3/4 cup all-purpose flour 

1/2 cup whole wheat flour 

1-1/2 teaspoons taking soda 

1/2 teaspoon salt 

1 cup chopped dates 

3/4 cup chopped walnuts 

Heat oven to 400 degrees. Grease one 12-cup muffin tin. In a large bowl, combine bran cereal, water and oil, stirring until bran softens. In a small bowl, whisk buttermilk, Florida Orange Juice, molasses, honey, orange zest, and egg until blended. In a small bowl, combine flours, baking soda and salt. 

Add buttermilk mixture to bran, stirring to combine. Add flour mixture, dates and walnuts to bran mixture, stirring just until flour is moistened. Spoon into muffin cups, and bake until top springs back when lightly pressed, about 18 minutes. Let cool in pan 5 minutes before removing to wire rack. 

Makes 12 muffins. 

NUTRITION FACTS PER SERVING (with nuts): 242 cal., 7g pro., 38 g carbo., 10 g fat, 0.9 g sat. fat, 37% fat (of total calories), 18 mg 

cholesterol, 377 mg sodium, 6.8 g fiber, 11 mg vit. C. NUTRITION FACTS PER SERVING (without nuts): 194 cal., 5g pro., 37 g carbo., 6 g fat, 0.7 g sat. fat, 28% fat (of total calories), 18 mg cholesterol, 377 mg sodium, 6.4 g fiber, 11 mg vit. C.

Orange-Date Loaves 

Serve with Fluffy Orange Butter, if desired. 

4 cups all-purpose flour 

3/4 cup sugar 

2 teaspoons baking powder 

2 teaspoons finely shredded Florida Orange Peel 

1/2 teaspoon baking soda 

1/2 teaspoon salt 

2 beaten eggs 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

1/3 cup cooking oil 

1 8-ounce package chopped pitted dates 

1/2 cup chopped pecans or walnuts 

In a large mixing bowl stir together flour, sugar, baking powder, orange peel, baking soda, and salt. In another mixing bowl stir together eggs, 1/2 cup of the thawed orange juice concentrate, the oil, and 1-1/2 cups water. Add to flour mixture. Stir by hand just until combined. Fold in dates and nuts. 

Divide mixture evenly between two greased 8"x4"x2" loaf pans. Bake in a 350 degree oven for 50 to 55 minutes or until a toothpick inserted near the centers comes out clean. (Or, divide mixture evenly among four 5-1/2"x3"x2" loaf pans and bake for 40 to 45 minutes or until loaves test done.) Cool in pans for 10 minutes; remove from pans. Generously brush tops and sides of loaves with remaining orange juice concentrate. Cool thoroughly on wire racks. Wrap and store overnight before slicing. 

Makes 2 loaves (16 servings each). 

NUTRITION FACTS PER SERVING: 140 cal., 2 g pro., 24 g carbo., 4 g total fat (0 g sat. fat), 13 mg cholesterol, 1 g dietary fiber, 71 mg sodium. Daily value: 9% vit. C, 16% thiamine. 

Temple Orange Tea Bread 

2 cups all-purpose flour 

1-1/2 teaspoons baking powder 

1 teaspoon baking soda 

1/2 teaspoon salt 

2/3 cup non-fat plain yogurt 

2/3 cup sugar 

2 large eggs (egg substitute optional) 

3 tablespoons melted unsalted butter (or margarine) 

1 tablespoon grated orange zest 

SYRUP 

1/2 cup Florida Temple Orange Juice (or orange juice of choice) 

1/4 cup sugar 

Preheat oven to 350 degrees. Butter an 8-1/2"x4-1/2"x2-5/8" non-stick loaf pan. 

Sift flour, baking powder, baking soda and salt into a bowl. In a separate bowl, whisk together yogurt, sugar, eggs, butter and orange zest. Add liquid ingredients to dry ingredients, and stir mixture until well combined. Transfer batter to loaf pan, smoothing top, and bake in oven for 45 to 50 minutes, or until skewer inserted in middle comes out clean. 

While the bread is baking, combine orange juice and sugar in a saucepan. Bring mixture to a boil over moderate heat while stirring, and simmer for 1 minute. Keep syrup warm. 

Make holes in top of bread with a thin wooden skewer and brush top with syrup. Let stand in pan for 10 minutes, then invert onto rack. Poke holes in bottom and sides of bread with skewer, and brush with remaining syrup. Let bread cool standing upright, and wrap in plastic and foil overnight. 

Makes 1 loaf = 17 slices. 

NUTRITION FACTS PER SERVING (1/2" SLICE): 127 cal., 3 g pro., 23 g carbo., 3 g fat (21% cal.) 1.5 g sat. fat, 31 mg cholesterol, 155 mg sodium, 0.5 g fiber, 4 mg vit. C. 

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Deserts 

Chocolate-Orange Mousse 

Here's a fluffy dessert that's not only low in fat, it's also especially easy to make. 

1 1.3-ounce envelope whipped dessert topping mix 

1-1/4 cups cold skim milk 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

1 4-serving-size package fat-free instant chocolate pudding mix 

2 tablespoons chopped pecans, toasted 

Florida Orange Peel, cut into thin strips (optional) 

In a medium mixing bowl combine dessert topping mix and 1/2 cup of the milk. Beat with an electric mixer on high speed about 2 minutes or until mixture forms stiff peaks (tips stand straight). Set aside 1/4 cup of the whipped topping. 

Add the remaining milk, thawed concentrate, and pudding mix to remaining topping. Beat on low speed just until mixed. Beat on medium speed about 2 minutes more or until well mixed. Spoon the mixture into 6 dessert dishes. Cover and chill about 10 minutes or until set. 

To serve, top with reserved whipped topping, chopped pecans, and if desired, orange peel strips. 

Makes 6 servings. 

NUTRITION FACTS PER SERVING: 135 cal., 3 g pro., 25 g carbo., 2 g total fat (0 g sat. fat), 1 mg cholesterol, 0 g dietary fiber, 41 mg sodium. Daily value: 91% vit. C, 14% folate, 11% potassium. 

Florida Ambrosia 

Present this beautiful fruit mixture on airy meringue shells or angel-cake slices for a heavenly dessert after a heavy meal. 

1/4 cup sugar 

1 tablespoon cornstarch 

1 teaspoon finely shredded Florida Orange Peel 

1 cup Florida Orange Juice 

2 teaspoons lemon juice 

3 Florida Oranges, peeled, sliced, and seeded 

2 Florida Grapefruit, peeled, sectioned, and seeded 

1 cup halved seedless green and/or red grapes 

6 angel-cake wedges or meringue shells 

In a small saucepan stir together sugar and cornstarch. Stir in orange peel and orange juice. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Remove sauce from heat; stir in lemon juice. Cover; let cool. 

Meanwhile, in a 1? -quart glass bowl combine oranges, grapefruit, and grapes. Pour orange sauce over all. Cover; chill up to 6 hours. To serve, spoon mixture over cake wedges or into meringue shells. 

Makes 6 servings. 

NUTRITION FACTS PER SERVING: 243 cal., 4 g pro., 58 g carbo., 0 g total fat (0 g sat. fat), 0 mg cholesterol, 2 g dietary fiber, 256 mg sodium. Daily value: 89% vit. C, 10% folate, 11% thiamine, 10% potassium. 

Orange Brownies 

Take a tray of these heavenly brownies to the office to wow the gang. 

1/4 cup margarine or butter 

2 ounces unsweetened chocolate, cut up 

3/4 cup sugar 

2 eggs 

1/4 cup frozen Florida Orange Juice Concentrate, thawed 

1 teaspoon finely shredded Florida Orange Peel 

1 teaspoon vanilla 

3/4 cup all-purpose flour 

1/2 cup chopped walnuts or pecans 

1/8 teaspoon baking soda 

Orange-Fudge Frosting (see recipe, below) 

Grease an 8"x8"x2" baking pan; set aside. In a medium saucepan melt margarine or butter and chocolate over low heat, stirring constantly. Remove from heat. Cool 5 minutes. Add the sugar, eggs, thawed orange juice concentrate, orange peel, and vanilla. Beat by hand just until combined. 

Stir in flour, nuts, and baking soda until combined. Spread the batter in prepared baking pan. 

Bake in a 350 degree oven for 20 minutes for a fudgy brownie. For a firmer brownie, bake 25 minutes. Cool in pan on a wire rack. Spread Orange-Fudge Frosting over cooled brownies. If desired, score frosting decoratively with tines of fork. Cut into bars. 

Makes 16 brownies. 

ORANGE-FUDGE FROSTING: In a medium mixing bowl stir together 1-1/2 cups sifted powdered sugar and 3 tablespoons unsweetened cocoa powder. Add 3 tablespoons softened margarine or butter, 1 tablespoon frozen Florida Orange Juice Concentrate, thawed, 1 tablespoon boiling water, and 1/2 teaspoon vanilla. Beat with an electric mixer on low speed until combined. Beat on medium speed for 1 minute more. Stir in 1/2 teaspoon finely shredded Florida Orange Peel. 

NUTRITION FACTS PER SERVING: 202 cal., 3 g pro., 28 g carbo., 10 g total fat (2 g sat. fat), 27 mg cholesterol, 1 g dietary fiber, 58 mg sodium. Daily value: 9% vit. C. 

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Main Dishes 

Florida Fajitas 

Fresh Start Recipe Contest Winner: Sandy Szwarc, Albuquerque, NM 

This marinade gives great flavor to the skirt steak. The fajitas are fun and festive to prepare and serve. Goes great with "Grapefruit Salsa" and "Grapefruit Guacamole Salsa" (see recipes under Miscellaneous). 

4 cups Florida Grapefruit Juice 

1/2 cup vinegar or lime juice 

1/2 to 3/4 cup olive oil 

1/2 cup fresh chopped rosemary (1/3 cup dried) 

1 large head garlic, mashed 

1/3 cup chopped oregano 

1/4 cup ground cumin 

2 tablespoons cayenne 

2 tablespoons Worcestershire 

1 jar mustard (8 ounce) 

1 onion, minced 

1 to 2 cups dry wine as desired 

3 pounds skirt steaks 

Combine all of the ingredients in a large shallow dish and marinate the meat in the refrigerator for at least one day. Barbecue over hot coals until the meat has reached medium doneness, using the marinade to baste the meat while grilling. Slice the meat thin across the grain and serve with black beans, flour tortillas and Grapefruit Salsa. 

Serves 8 to 10. 

Orange-Spice Pot Roast 

Traditional pot roast is even more savory when cooked in an orange juice mixture. 

1 2-pound to 2?-pound boneless beef chuck arm pot roast 

Nonstick spray coating 

3 inches stick cinnamon, broken 

6 whole cloves 

3 medium sweet potatoes (about 1 lb.) 

or one 18-oz. can vacuum-packed sweet potatoes, drained 

1 pound turnips or rutabagas, peeled and cut into 1" pieces 

1 medium onion, sliced and separated into rings 

3 tablespoons quick-cooking tapioca 

1/3 cup frozen Florida Orange Juice Concentrate, thawed 

1/4 cup light corn syrup 

1/2 teaspoon salt 

Trim as much fat as possible from roast. If necessary, cut the roast to fit into a 3?- or 4-quart electric crockery cooker. Spray an unheated large skillet with nonstick coating. Heat skillet over medium heat. Brown roast on all sides in the hot skillet. 

Place cinnamon and cloves on a double thickness of 100% cotton cheesecloth. Gather up the edges and tie with a string. Place the spices in the crockery cooker. 

If using fresh sweet potatoes, wash, peel, and cut off woody portions and ends. Cut sweet potatoes into quarters. Place fresh sweet potatoes in crockery cooker. (If using canned sweet potatoes, do not add them to cooker at this point.) Add turnips and onion; sprinkle tapioca over vegetables. 

In a small bowl stir together thawed orange juice concentrate, corn syrup, and salt; pour over vegetables in cooker. Place roast atop vegetables. (If using canned sweet potatoes, place them atop roast.) 

Cover and cook on the low-heat setting for 10 to 12 hours or on the high-heat setting for 5 to 6 hours. 

Transfer roast and vegetables to a serving platter. Skim fat from cooking juices, if necessary. Discard spice bag. Pass the cooking juices with the meat. 

Makes 6 servings. 

NUTRITION FACTS PER SERVING: 429 cal., 40 g pro., 44 g carbo., 10 g total fat (3 g sat. fat), 114 mg cholesterol, 4 g dietary fiber, 318 mg sodium. Daily value: 53% vit. C, 167 % vit. A, 31% folate, 21% thiamine, 39% riboflavin, 38% niacin, 34% iron, 35% potassium.

Caribbean-Grilled Chicken with Citrus 

The spicy orange marinade gives grilled chicken an irresistible tangy flavor. 

1 14?-ounce can chicken broth 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

2 tablespoons red wine vinegar 

1 tablespoon Jamaican jerk seasoning 

2 teaspoons finely shredded Florida Orange Peel 

2 cloves garlic, minced 

6 skinless, boneless medium chicken breast halves 

4 teaspoons cornstarch 

3 cups hot cooked rice 

2 Florida Red Grapefruit, peeled, sliced, and seeded 

2 Florida Oranges, peeled, sliced, and seeded 

1/4 cup sliced green onions 

Green onion brushes* (optional) 

In a nonmetallic bowl stir together chicken broth, orange juice concentrate, vinegar, jerk seasoning, orange peel, and garlic. Cover and chill half of the mixture for sauce. 

Rinse chicken; pat dry. In a plastic bag set in a shallow dish combine chicken and remaining orange mixture. Close bag and chill for 2 to 24 hours, turning bag occasionally to distribute marinade. 

Drain off marinade and reserve. Place chicken on grill rack of an uncovered grill. Brush with some of the reserved marinade. Grill directly over medium coals 12 to 15 minutes or until chicken is tender and no longer pink, turning once. Discard marinade. 

Meanwhile, for sauce, in a medium saucepan combine the remaining chilled orange mixture with cornstarch. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. 

To serve, spoon rice on each of 6 dinner plates. Arrange grapefruit and orange slices on top of rice on each plate; place one piece of chicken on top of grapefruit and orange slices. Spoon fruit sauce over chicken and fruit. Sprinkle with green onions. If desired, garnish 

with green onion brushes. 

Serves 6. 

Florida's Favorite Chicken 

Fresh Start Recipe Contest Winner: Jenni Dise, Glendale, AZ 

The thick and intensely flavorful sauce can make one forget that this dish is very low in fat. 

2 skinless boneless chicken breast halves 

2 tablespoons chicken broth 

1 cup Florida grapefruit juice 

2 tablespoons chopped walnuts 

2 tablespoons chopped onion 

1 tablespoon cornstarch 

1 tablespoon water 

1 tablespoon chopped fresh cilantro 

Sauté chicken breasts in broth in heavy skillet until lightly browned. Chop into bite-size pieces and set aside. In same heavy skillet, lightly sauté onion until transparent. Mix cornstarch and water and add to pan. Slowly add grapefruit juice and stir constantly until mixture starts to thicken. Stir in chicken, walnuts and cilantro and simmer just until heated through. 

Enjoy over cooked rice or pasta. 

Serves 2. 

Grilled Chicken with Fruit 

The intriguing sauce owes its panache to Florida Orange Juice Concentrate rather than oils. 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

1/4 cup light pancake and waffle syrup product 

3 tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed 

3/4 teaspoon garlic salt 

8 skinless, boneless chicken breast halves (about 1-1/2 pounds total) 

4 medium zucchini and/or yellow summer squash, cut lengthwise into quarters, 

or baby crookneck squash, halved lengthwise 

2 medium red and/or green sweet peppers, seeded and quartered 

1 large pineapple, peeled, cored, and cut into 8 slices 

2 Florida Oranges, cut into 1/2"-thick slices 

For sauce, in a bowl stir together thawed concentrate, syrup, basil, and garlic salt. Rinse chicken; pat dry with paper towels. Brush sauce generously over chicken, squash, and peppers. 

Place chicken and vegetables on the rack of an uncovered grill directly over medium coals. Grill for 6 minutes. Brush with sauce; turn and brush again. Add pineapple and orange slices; brush with sauce. Grill for 6 to 9 minutes or until chicken is tender and no longer pink, turning pineapple and oranges once. 

Makes 8 servings. 

NUTRITION FACTS PER SERVING: 196 cal., 18 g pro., 26 g carbo., 3 g total fat (1 g sat. fat), 45 mg cholesterol, 2 g dietary fiber, 240 mg sodium. Daily value: 109% vit. C, 16% vit. A, 17% folate, 13% thiamine, 36% niacin, 16% potassium. 

Orange Teriyaki Glazed Chicken with Citrus Wild Rice 

Author Steven Raichlen 

Makes 4 servings. 

2 boneless, skinless chicken breasts (about 1-1/2 pounds) 

For Marinade Glaze 

1 cup fresh Florida orange juice, plus 3 strips orange zest 

1-1/2 cup soy sauce 

1/3 cup honey 

4 cloves garlic, minced 

4 scallions, white part minced, green part thinly sliced for garnish 

1 tablespoon minced fresh ginger 

1 cinnamon stick 

2 teaspoons sesame oil 

Citrus Wild Rice (recipe to follow) 

Wash and dry the chicken breasts, trimming off any fat or sinew. Cut the breasts into halves and place in a shallow baking dish. 

Place the orange juice in a saucepan and boil until reduced by half. Add the soy sauce, honey, garlic, scallion whites, ginger, cinnamon stick, and sesame oil. Boil the mixture until thick and syrupy, about 5 minutes. Remove the pan from the heat and strain the glaze into a bowl. Let cool to room temperature. Pour half the mixture over the chicken breasts, turning the breasts to coat both sides. Marinate the chicken breasts in this mixture for 30 minutes. 

Just before serving, preheat the grill or broiler to high. Grill the chicken breasts until cooked, 2 to 3 minutes per side, basting with the remaining glaze. Sprinkle the chicken with chopped scallion greens and serve at once with Citrus Wild Rice (recipe to follow). 

NUTRITION FACTS PER SERVING (Chicken): 286 cal., 40 g. pro., 17 g. carbo., 5.7 g. total fat, 106 mg. cholesterol, 923 mg sodium, 438 mg potassium. Dally Value: 23% vit. C. 6% folate, 9% thiamine, 10% riboflavin, 89% niacin, 10% iron. 

Citrus Wild Rice 

1 cup wild rice 

2 large Florida oranges 

1/2 cup Florida orange juice 

1/3 cup raisins 

2 tablespoons capers 

1-1/2 tablespoons olive oil 

1 1/2 tablespoon, balsamic vinegar (or to taste) 

salt and freshly ground black pepper 

3 scallions, finely chopped 

1/2 bunch flat leaf parsley, finely chopped (about 1/2 cup), plus 4 sprigs for garnish 

Rinse the rice thoroughly in cold water in a strainer. Place it in a large saucepan with 3 quarts water. Bring the rice to a boll, then reduce the heat, and simmer the rice for 30 minutes, Remove the pan from the heat and let the rice stand until tender, about 30 minutes. Drain well in a colander and blot dry. 

Meanwhile, out the oranges into segments. Cut off the rind (both zest and white pith) to expose the flesh. Make V-shaped cuts to remove the individual segments from the membranes. Dice most of the segments, reserving a few whole for garnish. Soak the raisins in the orange juice in mixing bowl for 5 minutes. 

Whisk the capers, olive oil, vinegar, salt, and pepper into the orange juice-raisin mixture. Stir in the scallions, chopped parsley, rice, and diced orange segments. Correct the seasoning, adding salt or vinegar to taste, Mound the rice on a platter or plates and decorate with the reserved whole orange segments and parsley sprigs. 

NUTRITION FACTS PER SERVING (Rice): 261 cal., 7 9 pro., 49 g carbo., 5.8 g total fat, 0 mg cholesterol, 4 g dietary fiber, 243 mg sodium, 437 mg potassium. Daily Value: 83% vit. C. 13% vit. A, 19% folate, 11 % thiamine, 10% riboflavin, 11 % niacin, 11 % iron.. 

Grilled Key West Shrimp with Florida Citrus Stew 

Chef Carmen Gonzalez of Tamarind, Miami 

2 cups Florida pink grapefruit juice 

2 cups Florida orange juice 

1/2 cup chopped red onion 

2 teaspoons seeded and chopped jalapeno 

1-1/4 cup cilantro 

1/4 cup brown sugar 

1/2 teaspoon coarse salt 

16 Key West shrimp 

In small sauce pan combine all ingredients except the shrimp and bring to boil. Reduce heat and simmer for 5 to 10 

minutes until liquid is reduced by half. Pour through fine strainer, reserving liquid and chill until cool. 

Pour 2/3 of marinade over shrimp reserving remaining marinade for stew (recipe to follow). Let shrimp marinate in 

covered container in refrigerator for 1 to 2 hours- (Tip: Marinade can be prepared ahead of time and shrimp can marinate in refrigerator for up to 48 hours before cooking and serving). 

For Stew 

1 whole tomato 

2-3 medium red potatoes 

reserved marinade 

1/8 cup minced red onion 

1 teaspoon chopped cilantro 

1 Florida pink grapefruit, peeled and cut into segments 

1 Florida orange, peeled and cut into segments 

Core and dice tomato into 1/2" cubes, removing seeds. 

Cut red potatoes into 1/2" cubes and blanch until tender (approximately 4 minutes), 

In a saute pan, heat up the reserved marinade until boiling. Once boiling, add potatoes, tomato, red onion and cilantro. 

Reduce sauce by 3/4 then add citrus segments. 

While sauce is cooking, remove shrimp from marinade. Discard used marinade. On char broiler or grill top, grill shrimp for approximately 2 minutes on each side. 

Serve shrimp on bed of rice with stow ladled on top. 

Makes 4 servings. 

NUTRITION FACTS PER SERVING: : 205 cal., 14 g pro., 36 g carbo., 1 g total fat. 109 mg cholesterol, 3.5 g. dietary fiber, 234 mg. sodium, 711 mg. potassium. Daily Value; 132% vit. C, 8% vit. A, 13% folate, 14% thiamine, 4% riboflavin, 15% niacin, 17% iron. 

Broiled Fish with Citrus-Grape Sauce 

Dress up any broiled or poached fish with this delightfully delicate fruit sauce. 

1-1/4 pounds fresh or frozen grouper, halibut, or shark steaks, about 3/4" thick 

1/2 teaspoon lemon-pepper seasoning 

1/4 cup thinly sliced green onions 

1/2 teaspoon finely shredded Florida Orange Peel 

1-1/4 cups Florida Orange Juice 

1 tablespoon cornstarch 

1/4 teaspoon salt 

3 Florida Oranges, peeled, sectioned, and seeded 

1 cup seedless green grapes, halved 

2 tablespoons dry sherry (optional) 

Thaw fish, if frozen. Spray the unheated rack of a broiler pan with nonstick coating. Sprinkle both sides of fish with lemon-pepper seasoning. Place fish on rack of broiler pan. Broil 4" from the heat for 4 minutes; turn fish. Broil 3 to 5 minutes more or until fish flakes when tested with a fork. 

Meanwhile, spray an unheated medium saucepan with nonstick coating. Add onions; cook and stir over medium heat until tender. 

In a bowl combine orange peel, orange juice, cornstarch, and salt. Add to onions in saucepan. Cook and stir until mixture is thickened and bubbly. Cook and stir for 2 minutes more. Add orange sections, grapes, and if desired, sherry. Heat through. Spoon sauce over fish. 

Makes 4 servings. 

NUTRITION FACTS PER SERVING: 224 cal., 29 g pro., 23 g carbo., 2 g total fat (0 g sat. fat), 52 mg cholesterol, 2 g dietary fiber, 329 mg sodium. Daily value: 76% vit. C, 14% folate, 15% thiamine, 10% iron, 24% potassium. 

Orange Chops and Noodles 

Convenient Florida Orange Juice Concentrate adds fullness and flavor to the low-fat gravy -- you won't even miss the taste of butter or margarine in the resulting sauce. 

4 pork loin rib chops (1-1/4 to 1-1/2 pounds total) 

Nonstick spray coating 

1 medium onion, cut into thin wedges 

1/4 teaspoon salt 

1/8 teaspoon pepper 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

1/2 cup water 

1 12-ounce jar low-fat mushroom or brown gravy 

1/4 cup fat-free dairy sour cream 

1/4 teaspoon dried sage, crushed 

6 ounces noodles, cooked and drained 

Trim fat from chops. Spray an unheated large skillet with nonstick coating. Heat skillet over medium heat. Add chops and onion. Cook until chops are brown, turning once. Drain off fat. 

Sprinkle chops with salt and pepper. Add 1/2 cup of the thawed concentrate and the water to the skillet. Bring to boiling; reduce heat. Cover and simmer over low heat about 30 minutes or until chops are tender and no longer pink in the center. Transfer chops and onions to serving platter; cover and keep warm. Discard cooking liquid. 

In the same skillet combine the remaining thawed concentrate, the gravy, sour cream, and sage. Heat through. Serve chops and noodles with gravy. 

Makes 4 servings. 

NUTRITION FACTS PER SERVING: 504 cal., 33 g pro., 57 g carbo., 16 g total fat (5 g sat. fat), 118 mg cholesterol, 1 g dietary fiber, 700 mg sodium. Daily value: 92% vit. C, 24% folate, 79% thiamine, 29% riboflavin, 35% niacin, 18% iron, 22% potassium.

Orange-Herbed Pork Roast 

Slow crockery cooking makes this roast especially tender -- and means a hearty dinner will be waiting when you come home after a busy 

day. 

1 2?-pound to 3-pound pork sirloin roast 

1 teaspoon dried oregano, crushed 

1/2 teaspoon ground ginger 

1/2 teaspoon pepper 

Nonstick spray coating 

2 medium onions, cut into thin wedges 

1 teaspoon finely shredded Florida Orange Peel (set aside) 

1-1/4 cups Florida Orange Juice 

1 tablespoon sugar 

1 tablespoon Florida Grapefruit Juice 

1 tablespoon steak sauce 

1 tablespoon reduced-sodium soy sauce 

3 tablespoons cornstarch 

Hot cooked noodles (optional) 

Trim fat from pork. If necessary, cut roast to fit into a 3?- to 4-quart crockery cooker. In a small bowl combine oregano, ginger, and pepper. Rub spice mixture over entire surface of meat. 

Spray a large unheated, nonstick skillet with nonstick coating. Preheat over medium heat. Add roast and brown on all sides. Transfer meat to the crockery cooker; add onions. In a bowl combine 1 cup of the orange juice (chill remaining orange juice), the sugar, grapefruit juice, steak sauce, and soy sauce. Pour over meat in the crockery cooker. 

Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Transfer roast to a serving platter; keep warm. 

For sauce, measure pan juices into a glass measure. Skim off fat. Add additional orange juice, if necessary, to make 2-1/4 cups. In a medium saucepan combine cornstarch, remaining 1/4 cup orange juice, and the reserved orange peel; stir in reserved pan juices. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Pass sauce with meat. If desired, serve with noodles. 

Makes 8 servings. 

NUTRITION FACTS PER SERVING: 180 cal., 25 g pro., 12 g carbo., 5 g total fat (2 g sat. fat), 65 mg cholesterol, 1 g dietary fiber, 142 mg sodium. Daily value: 24% vit. C, 38% thiamine, 14% riboflavin, 21% niacin, 12% potassium. 

Barbecued Turkey Tenderloins 

While the turkey broils or grills, stem asparagus spears and slice Florida Oranges for a salad. Tie the asparagus with several strips of 

Florida Orange Peel. 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

1/3 cup light molasses 

1/4 cup catsup 

3 tablespoons prepared mustard 

2 tablespoons reduced-sodium soy sauce 

1/2 teaspoon garlic powder 

1/4 teaspoon ground red pepper 

1/8 teaspoon ground cumin 

4 turkey breast tenderloin steaks (about 1 pound total) 

For sauce, in a small bowl stir together thawed concentrate, molasses, catsup, mustard, soy sauce, garlic powder, ground red pepper, and cumin. Set aside 1/2 cup of the sauce to brush on turkey. Rinse turkey; pat dry with paper towels. 

To Grill: Place turkey on the rack of an uncovered grill directly over medium coals. Grill for 12 to 14 minutes or until turkey is tender and no longer pink, turning once and brushing with the reserved orange sauce during the last 5 minutes of grilling. 

To Broil: Place turkey on the unheated rack of a broiler pan. Broil 4" to 5" from the heat for 8 to 10 minutes or until turkey is tender and no longer pink, turning once and brushing with the reserved orange sauce during the last 5 minutes of broiling. 

To serve, heat remaining sauce until boiling and serve with turkey. Cover and chill leftover sauce for up to 2 weeks; heat to boiling before using. 

Makes 4 servings. 

NUTRITION FACTS PER SERVING: 299 cal., 24 g pro., 43 g carbo., 3 g total fat (1 g sat. fat), 50 mg cholesterol, 1 g dietary fiber, 664 mg sodium. Daily value: 93% vit. C, 22% folate, 15% thiamine, 28% niacin, 19% iron, 27% potassium. 

Salads 

Citrus and Papaya Salad 

For an easy meal, serve this sunny salad with ham or turkey and steamed broccoli. 

1 teaspoon finely shredded Florida Orange Peel 

1/4 cup Florida Orange Juice 

1/4 cup salad oil 

1-1/2 teaspoons poppy seed 

1 papaya 

2 Florida Red Grapefruit 

1 head Belgian endive 

Boston or Bibb lettuce leaves 

1/3 cup sliced almonds (optional) 

Red-tip Belgian endive leaves (optional) 

For dressing, in a screw-top jar combine orange peel, orange juice, salad oil, and poppy seed. Cover and shake well. Chill for at least 1 hour. 

Seed, peel, and slice papaya lengthwise. Peel, section, and seed the grapefruit. Slice the Belgian endive crosswise into 8 pieces. 

Line 4 salad plates with the Boston or Bibb lettuce leaves. Arrange the papaya slices, grapefruit sections, and sliced Belgian endive atop the lettuce leaves. Sprinkle with almonds, if desired. Shake dressing well; pour over each salad. Garnish each serving with the red-tip Belgian endive leaves, if desired. 

Makes 4 side-dish servings. 

NUTRITION FACTS PER SERVING: 204 cal., 2 g pro., 20 g carbo., 14 g total fat (1 g sat. fat), 0 mg cholesterol, 4 g dietary fiber, 4 mg sodium. Daily value: 174% vit. C, 33% folate, 10% thiamine, 23% potassium. 

Citrus Tossed Salad 

Choose from four fabulous flavors of vinaigrette to add a gourmet touch to this salad. Because Florida Orange Juice Concentrate replaces part of the oil included in a vinaigrette, these vinaigrettes have only 2 grams of fat and 34 calories per tablespoon instead of 6 grams of fat and 54 calories. 

6 cups torn mixed salad greens 

3 Florida Oranges or 2 Florida Grapefruit, peeled, sectioned, and seeded 

1-1/2 cups peeled jicama cut into thin strips 

1 medium red onion, sliced and separated into rings 

1/3 cup Citrus Vinaigrette or other flavor vinaigrette (see recipes, below) 

In a large salad bowl combine torn mixed greens, orange or grapefruit sections, jicama, and onion rings. Drizzle with the vinaigrette; toss. Serve at once. 

Makes 6 side-dish servings. 

NUTRITION FACTS PER SERVING: 83 cal., 2 g pro., 14 g carbo., 3 g total fat (0 g sat. fat), 0 mg cholesterol, 2 g dietary fiber, 26 mg sodium. Daily value: 79% vit. C, 20% vit. A, 24% folate. 

CITRUS VINAIGRETTE: In a screw-top jar combine 3/4 cup frozen Florida Orange Juice Concentrate, thawed; 1/4 cup vinegar; 1/4 cup olive oil; 1/4 cup water; and 1/4 teaspoon pepper. Shake well to mix. Cover and chill for up to one week. Before using, let stand at room temperature about 15 minutes, then shake well. Makes 1-1/2 cups dressing. 

GARLIC-CITRUS VINAIGRETTE: To 1/3 cup Citrus Vinaigrette add 1 medium clove garlic, crushed. 

GINGER-CITRUS VINAIGRETTE: To 1/3 cup Citrus Vinaigrette add 1/2 teaspoon grated gingerroot. 

HERB-CITRUS VINAIGRETTE: To 1/3 cup Citrus Vinaigrette add 1 teaspoon snipped fresh thyme or basil or 1/4 teaspoon dried thyme or basil, crushed. 

Orange and Cucumber Salad 

Orange juice plus a little mint makes a refreshing, low-fat dressing for this salad or other favorite salad combos. 

1 large head Boston or bibb lettuce 

3 medium Florida Oranges, peeled, halved, thinly sliced, and seeded 

1 large cucumber, thinly sliced 

1/4 cup frozen Florida Orange Juice Concentrate, thawed 

2 tablespoons white wine vinegar 

1 or 2 tablespoons salad oil 

1 tablespoon honey 

1 tablespoon snipped fresh mint or 1/2 teaspoon dried mint, crushed 

Line 6 salad plates with lettuce. Arrange orange and cucumber slices in circles atop lettuce. 

For dressing, in a screw-top jar combine thawed concentrate, vinegar, salad oil, honey, mint, and dash pepper. Cover and shake well. Drizzle over salads. 

Makes 6 side-dish servings. 

NUTRITION FACTS PER SERVING: 91 cal., 2 g pro., 17 g carbo., 3 g total fat (0 g sat. fat), 0 mg cholesterol, 2 g dietary fiber, 3 mg sodium. Daily values: 97% vit. C, 16% folic acid. 

Potluck Pasta Salad 

Impress your friends or coworkers with this appealing blend of crunchy vegetables and tender pasta marinated in a fresh-tasting citrus dressing. 

2 cups packaged dried corkscrew macaroni (rotini) 

1-1/2 cups cubed reduced-fat Monterey Jack cheese (6 ounces) 

1 cup thinly sliced celery 

1 cup green sweet pepper cut into 1/2" pieces 

1 cup sliced radishes 

1/4 cup sliced green onions 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

1/2 cup fat-free mayonnaise dressing or 

reduced-calorie mayonnaise or salad dressing 

1/2 cup plain fat-free yogurt 

1/4 teaspoon ground black pepper 

4 Florida Oranges, peeled, sectioned, and seeded 

Cook pasta according to package directions. Drain. Rinse with cold water and drain again. In a large bowl combine pasta, cheese, celery, green pepper, radishes, and green onions. 

For dressing, in a small bowl stir together thawed concentrate, mayonnaise, yogurt, and black pepper. Pour dressing over pasta mixture. Add orange sections. Toss gently to coat. Cover and chill for 4 to 24 hours. 

Makes 12 side-dish servings. 

NUTRITION FACTS PER SERVING: 153 cal., 7 g pro., 24 g carbo., 3 g total fat (2 g sat. fat), 10 mg cholesterol, 1 g dietary fiber, 232 mg sodium. Daily value: 93% vit. C, 11% folate, 11% thiamine, 11% calcium. 

Side Dishes 

Asparagus with Zesty Orange Sauce 

What could be easier? Just stir four ingredients together for this luscious sauce and heat for a minute or two. Next time, serve the sauce with green beans or potatoes. 

2 pounds asparagus spears or 1-1/2 pounds broccoli 

1/3 cup frozen Florida Orange Juice Concentrate, thawed 

1/3 cup fat-free mayonnaise dressing 

1 teaspoon Dijon-style mustard 

Dash pepper 

Thin strips of Florida Orange Peel 

Wash asparagus spears; scrape off scales, if desired. Break off woody bases and discard. Or, wash and remove outer leaves of broccoli and tough parts of stalks; cut lengthwise into spears. 

Place asparagus or broccoli in a steamer basket over simmering water. Cover and steam for 7 to 9 minutes for asparagus or 8 to 12 minutes for broccoli or until vegetables are crisp-tender. Carefully remove steamer basket and reserve 2 tablespoons of the steaming liquid. 

For sauce, in a small saucepan whisk together the thawed orange juice concentrate, mayonnaise dressing, mustard, and pepper until smooth. Stir in 1 to 2 tablespoons of the reserved liquid to make sauce the desired consistency. Cook and stir over low heat for 1 to 2 minutes or until heated through. Do not boil. 

To serve, arrange asparagus or broccoli on a serving platter; spoon sauce over spears. Garnish with strips of orange peel. Makes 8 servings. 

NUTRITION FACTS PER SERVING: 49 cal., 3 g pro., 12 g carbo., 0 g total fat (0 sat. fat), 0 mg cholesterol, 2 g dietary fiber, 104 mg sodium. Daily value: 50% vit. C, 90% folate, 20% thiamine, 13% riboflavin, 12% niacin, 19% potassium. 

Mashed Grapefruit Sweet Potatoes 

12 small sweet potatoes (7-1/2 pounds) 

1/2 cup butter, divided (4 ounces) 

3 tablespoons dark rum, divided 

1/2 cup brown sugar 

2 cups Grapefruit Sections, cut into chunks 

1/2 cup Grapefruit Juice 

Salt and pepper, to taste 

Bake the sweet potatoes in a preheated 400 degree oven until soft. Peel and mash with 3 ounces of butter and 1 tablespoon of rum. Reserve until needed. 

Melt the remaining 1 ounce of butter in a sauté pan. Add the sugar and stir until the sugar is melted and begins to bubble. Add the grapefruit and sauté until the liquid is reduced by 1/2. Add the grapefruit juice and the remaining 2 tablespoons of rum. Cook for 1 minute. 

Add the mixture to the sweet potatoes. Season with salt and pepper. 

Makes 12 1-cup servings.

Squash with Orange Sauce 

A range of cinnamon is suggested so you can adjust the spiciness to suit your family. 

4 small acorn squash, halved and seeds removed, 

or 3 pounds Hubbard squash, cut into 8 pieces and seeds removed 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

2 tablespoons margarine or butter 

2 tablespoons brown sugar 

1/4 to 1/2 teaspoon ground cinnamon 

1/8 teaspoon ground nutmeg 

1/4 cup slivered almonds, toasted 

8 Florida Tangerine or Orange Slices 

Place squash pieces, cut side up, in a large baking pan. Cover and bake in a 350 degree oven for one hour. 

For sauce, in a small saucepan combine thawed orange juice concentrate, margarine or butter, brown sugar, cinnamon, and nutmeg. Heat until margarine is melted. Remove from heat. 

Pour sauce in squash shells and return squash to oven. Bake, uncovered, about 35 minutes more or until squash is tender. Sprinkle with almonds. Garnish with tangerine or orange slices. 

Makes 8 servings. 

NUTRITION FACTS PER SERVING: 150 cal., 2 g pro., 26 g carbo., 5 g total fat (1 g sat. fat), 0 mg cholesterol, 5 g dietary fiber, 30 mg sodium. Daily value: 50% vit. C, 12% vit. A, 31% folate, 23% thiamine, 29% potassium. 

Wild Rice Pilaf 

Orange juice concentrate replaces part of the liquid in the rice mix, giving the pilaf a tantalizing punch. 

3/4 cup frozen Florida Orange Juice Concentrate, thawed 

Reduced-sodium chicken broth (about 2-3/4 cups) 

1/2 cup chopped onion 

1/4 teaspoon pepper 

2 6-ounce packages long grain and wild rice mix 

1/4 cup snipped parsley 

In a measuring cup combine thawed orange juice concentrate and enough chicken broth for the mixture to equal the amount of liquid called for on the combined packages of the rice mix. 

In a large saucepan combine the juice mixture, onion, and pepper. Bring mixture to boiling. Stir in rice and accompanying seasoning mix. Return to boiling; reduce heat. Cover and simmer about 25 minutes or until rice is tender and liquid is absorbed. Remove from heat; stir in parsley. 

Serves 8 to 10. 

NUTRITION FACTS PER SERVING: 205 cal., 6 g pro., 45 g carbo., 1 g total fat (0 g sat. fat), 0 mg cholesterol, 1 g dietary fiber, 974 mg sodium. Daily value: 38% vit. C, 21% folate, 19% thiamine, 19% niacin, 18% iron, 12% potassium.