Eating healthy foods provides energy your child’s body needs. Oranges and cauliflower, the fruit and vegetable of the month, offer unique health benefits to any meal.
Oranges provide 140 percent of the recommended dietary allowance of vitamin C, and they’re an excellent source of fiber. Whether you’re baking chicken or preparing a salad, these bright fruits add zest and flavor to your favorite dishes.
Sweet and Sour Shrimp With Oranges
Makes four servings.
Ingredients
1 medium onion, coarsely chopped
1 medium green bell pepper, coarsely chopped
3/4 cup ketchup (no salt added)
1/2 lemon, peeled and juiced
1 tablespoon cornstarch
3 tablespoons brown sugar
1/2 cup freshly squeezed orange juice
1/4 teaspoon ground ginger or 2 teaspoons fresh grated ginger root
3 oranges, peeled, cut into bite-size pieces
20 small to medium cooked shrimp, with tails and shells removed (about 7 ozs.)
3 cups cooked rice (no salt added)
Chopped cilantro or parsley
Directions
Spray a large non-stick skillet with no-stick cooking spray, and cook onion and green pepper over medium-high heat until tender but not browned. Add ketchup, lemon peels and lemon juice. Blend cornstarch and sugar with orange juice and ginger; add to sauce. Cook, stirring until thickened. Add orange pieces and shrimp; heat. Serve over hot cooked rice. Sprinkle with chopped cilantro. Serve with lemon wedges, if desired.
Nutrition information per serving:
Calories: 365
Protein: 14g
Fat: 1g
Cholesterol: 81mg
Fiber: 4g
Sodium: 110mg
A Tasty Flower
A relative of broccoli, cauliflower is a cruciferous vegetable, meaning it’s high in vitamin C, fiber, and cancer-fighting anti-oxidants. This versatile vegetable can be enjoyed raw or cooked.
Cauliflower with Paprika-Garlic Sauce
Makes four servings.
Ingredients
4 cups small cauliflower florets
2 cloves garlic, minced
1 teaspoon olive oil
2 tablespoons apple juice
1 tablespoon snipped fresh parsley
1 tablespoon red wine vinegar
1 1/2 teaspoons paprika
1/8 teaspoon salt
Directions
In a large saucepan with steamer rack, steam cauliflower over boiling water for about 8 minutes or until crisp-tender. Meanwhile, use a small saucepan to prepare sauce. First, cook garlic in hot oil for 30 seconds. Remove from heat and stir in apple juice, parsley, vinegar, paprika and salt. Cook sauce until heated. Transfer cauliflower to a serving dish. Pour sauce over cauliflower and toss to coat.
Nutrition information per serving:
Calories: 44
Protein: 2g
Fat: 1g
Cholesterol: 0mg
Fiber: 3g
Sodium: 104mg
Source: fruitsandveggiesmatter.gov
Reviewed by Karen Terrell, school wellness coordinator at Peyton Manning Children’s Hospital at St.Vincent.
The above article in no way seeks to serve as a substitute for professional medical advice or care. Please consult your child’s primary care provider regarding any and all information contained therein.
