Robin's Healthy Take: Savory Grapefruit
Grapefruit season is awesome. The tangy, vitamin C-rich fruit provides a burst of sunshine when the days are short and cold. At home, we enjoy grapefruit halves for breakfast, but I also love using the juice, sections and grated rind in savory dishes. Behold two amazing dishes showcasing these round wonders. The first is a fresh and wonderful baked chicken dish bursting with tart grapefruit, sweet honey and tangy Dijon mustard. The minced onion and garlic create a fabulous crust while lending their own distinct flavors. The second dish is a shrimp salad, loaded with grapefruit, black beans, green onions and cilantro. The vinaigrette is light and refreshing and reminiscent of the Southwest thanks to chili powder and cumin. For a spicy version, add a few dashes of hot sauce. Both dishes use the grated peel, juice and grapefruit sections. Here’s how to get the sections:
Slice off both ends of grapefruit and stand flat on a cutting board, one cut side up (the grapefruit will be standing on the second cut side). Using a sharp knife, cut from the top to the bottom to remove the skin and white portion (pith), exposing (and leaving intact) the flesh and grapefruit sections. Use a sharp knife to cut the grapefruit flesh from each individual section. When the recipe below calls for juice, squeeze what’s left of the grapefruit’s core (the part that held the sections).
One more thing, I used pink grapefruit in both recipes because I prefer their color and sweetness but you can use any variety you like.
Preheat oven to 375ºF. Coat a shallow roasting pan with cooking spray.
Season both sides of chicken with salt and pepper and place in prepared pan. Set aside.
Zest 1 teaspoon of grapefruit peel. Section grapefruit as described above. Squeeze 1/4 cup of grapefruit juice from remaining grapefruit.
In a medium bowl, whisk together grapefruit juice and zest, honey, mustard and thyme. Fold in grapefruit sections, onion and garlic. Spoon mixture over chicken. Bake 30 minutes, until chicken is cooked through. Top chicken with parsley just before serving.
Southwest Shrimp Salad with Grapefruit and Black Beans
Steam shrimp in a colander over simmering water until bright pink and cooked through (about 3-5 minutes).
Meanwhile, zest 1 teaspoon of grapefruit peel. Section grapefruit as described above. Squeeze 3 tablespoons grapefruit juice from remaining grapefruit.
In a large bowl, whisk together grapefruit juice and zest, oil, chili powder and cumin. Fold in shrimp, grapefruit sections, black beans, green onions and cilantro. Season to taste with salt and pepper. Serve warm or chilled.
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Robin Miller is a nutritionist, host of Quick Fix Meals, author of "Robin Takes 5" and “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.
