grapefruit broccoli, ginger chicken

One sheet pan dinner: Grapefruit, Brussels Sprouts Chicken

 

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Besides Jupiter lighting up the night sky, one of the bright spots about winter is that it’s citrus season. A juicy orange or grapefruit makes up for a gray winter landscape.

Lemons, limes, and tangerines are members of this all-star family that help maintain a strong immune system and protect against heart disease and cancer.

You probably know that oranges are terrific source of vitamin C. So are it’s cousins. Did you know that the word “ascorbic,” as in ascorbic acid — the name for vitamin C — means “no scurvy”? While scurvy was a problem for sea goers centuries ago, it’s not much of a problem today.

However, many Americans do fall short on iron. The vitamin C in citrus fruit enhances the absorption of iron in food. Vitamin C binds to iron in the digestive tract and the iron-vitamin C team is absorbed together.

We eat what we see and fruit disappears from a fruit bowl about twice as fast as the fruit in the fridge. Sofruit bowl set out a fruit bowl to enjoy the beautiful colors, fresh aroma and juicy freshness. One orange provides 100 percent of the daily recommendation of vitamin C. And since vitamin C must be replenished in our bodies every day, treat yourself to oranges, tangerines, and grapefruit to meet your needs.

When you shop, look for fruit that are firm and heavy for their size, with bright, colorful skins. Avoid fruit with bruised, wrinkled or discolored skins; this indicates the fruit is old or has been stored incorrectly. Most citrus will keep at room temperature for several days. For best results, store citrus in the crisper drawer of your refrigerator. Whole citrus fruit should not be frozen, but the fresh-squeezed juice and grated peel or zest may be. Seal some in a plastic bag and pop it into the freezer for next time.

grapefruit halves

TIP: If you’re squeezing for juice, roll room temperature fruit on the counter a few times to maximize the amount of juice.

Here are a few ideas to get you going…

  • Add sliced avocado and grapefruit sections to salads.
  • Broil a grapefruit half for breakfast or as a dessert.
  • Toss fresh orange slices with shredded red cabbage, a little rice wine vinegar and toasted sesame oil.
  • Squeeze a wedge of fresh lemon on salads, steamed vegetables, soups and stews.
  • Stand over the sink and eat a fresh juicy orange!

 

How to make one sheet pan dinner Grapefruit, Brussels Sprouts Chicken

Zesty grapefruit and ginger make chicken and broccoli a party in your mouth. Even better, these foods deliver top-notch nutrition.

Rich in healthful compounds, broccoli is a super star for disease prevention. But those compounds quickly disappear upon harvest. Choose the freshest you can find and look for dark green color with tightly closed buds and moist, smooth, stems.

Cook’s note: The trick to sheet pan cooking is uniform sizes and a hot pan.

Heat oven and baking sheet to 425°F.

In bowl, combine Brussels sprouts, onion, grapefruit juice, olive oil, salt and pepper. When oven reaches 425°F, carefully pour Brussels sprouts onto hot pan.  Spread into single layer. Bake 15 minutes.

Meanwhile, stir chicken, mustard, honey and soy sauce together.  When vegetables have cooked 15 minutes, add chicken to sheet pan. Stir all ingredients and spread into a single layer. Bake 10-15 minutes. Chicken should be 165°F. Add grapefruit, bake 5 minutes.

 

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One sheet pan dinner: Grapefruit, Brussels Sprouts Chicken

  • Author: Judy
  • Category: Dinner
  • Method: Oven
  • Cuisine: American
Scale

Ingredients

  • 1 pound Brussels sprouts, trim ends, cut in half
  • ½ red onion, ¼-inch slices
  • 1 grapefruit, peeled, sliced, reserve juice
  • 1 teaspoon olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ½ pound boneless, skinless chicken breast, cut into ¼-inch slices
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1 tablespoon soy sauce

 

Instructions

Heat oven and baking sheet to 425°F.

Combine Brussels sprouts, onion, grapefruit juice, olive oil, salt and pepper. When oven reaches 425°F, carefully pour Brussels sprouts onto hot pan. Spread into single layer. Bake 15 minutes.

Meanwhile, stir chicken, mustard, honey and soy sauce together.  When vegetables have cooked 15 minutes, add chicken to sheet pan. Stir all ingredients and spread into a single layer. Bake 10-15 minutes. Chicken should be 165°F.

Add grapefruit, bake 5 minutes.

 

Keywords: what foods are high in iron,

 

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