Makes five servings
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 orange slices.
Nutrition per serving: 140 calories, 36 g carbohydrate, 1 g
fiber, 1 g protein, 0 g fat and sodium. 10% Daily Value Vitamin A,
110% Daily Value Vitamin C.
Recipe courtesy of the Florida Department of Citrus
Heather Gottfried keeps a well-stocked pantry, as well as some
quick cooking essentials, such as chicken breasts, shrimp, veggies
and fruit, in the freezer.
"Aside from the stocked freezer, we always have whole wheat
pastas, minute brown rice, canned beans, tuna in water, low sodium
chicken stock and canned fruit in water on hand," she says.
Other shelf stable items to consider are tomatoes (whole, diced,
crushed, sauce, paste), quinoa, bulgur, couscous, extra virgin
olive oil, canned salmon, olives and Arborio rice. One fridge
"must" is a hard cheese, such as Romano, for grating.
Make food do double duty
Rethink what's left of those roasted vegetables from one night,
tossing them with spaghetti and cooked crumbled sausage the next.
This is not leftovers. It's a whole new supper.
"When cooking, especially on the weekends, I try to make things
that will stretch to another couple of meals," says Gottfried, a
busy working mother of a second-grade girl. "A roasted chicken one
night can turn into chicken fajitas another night and reappear
again as chicken noodle soup later in the week."
Other ideas might include:
Microwave a baked potato and top it with canned (vegetarian)
chili and grated cheese. Or top it with cottage cheese.
Tuna noodle casserole can be made in minutes with whole grain
noodles, frozen peas and canned tuna. Or make tuna melts with
reduced-fat cheese on whole wheat bread.
Once in a while, breakfast for dinner is a hit with the kids.
"Eggs can be made into a quick omelet or frittata with veggies or
even just scrambled," suggests Gottfried. Include fruit and/or
vegetables and milk.
Make a fast stir fry. Combine frozen Asian vegetable stir-fry
mix, leftover chicken and serve over quick-cooking brown rice.
Have a "clean out the refrigerator" night. Take out the leftover
dribs and drabs, spread out on the kitchen counter and call it your
When you're prepared with versatile ingredients in your pantry,
the daily stress of deciding what to eat at the last minute will be
replaced by the peace of mind of having nourishing meal fixings at
Christine M. Palumbo, RD, is a nutritionist living in Naperville.
See more of Christine's stories here.
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