Feel Better with Firelands - Spring 2018
Firelands Regional Medical Center brings you stories of inspiration, innovation, and empowerment in its Feel Better with Firelands magazine.
Firelands Regional Medical Center brings you stories of inspiration, innovation, and empowerment in its Feel Better with Firelands magazine.
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1111 Hayes Avenue<br />
Sandusky, OH 44870<br />
NON-PROFIT ORG.<br />
U S POSTAGE<br />
PAID<br />
SANDUSKY, OH 44870<br />
PERMIT NO. 11<br />
Prep Time: 40 min.<br />
Total Time: 5 hours, 30 minutes<br />
INGREDIENTS<br />
2 large limes<br />
1 large ruby red grapefruit<br />
1 large tangerine<br />
1 large navel orange<br />
¼ cup extra virgin olive oil<br />
1 tablespoon minced garlic<br />
1 tablespoon minced serrano chile<br />
3.5 pound whole chicken<br />
½ teaspoon kosher salt<br />
3/8 teaspoon ground black pepper<br />
1 cup vertically sliced red onion<br />
¼ cup chopped fresh mint<br />
2 tablespoons chopped fresh cilantro<br />
DIRECTIONS<br />
Grate 1 teaspoon lime rind and place into medium<br />
size bowl. Squeeze 4 tablespoons juice from limes<br />
into bowl, save limes for step 2. In the same bowl,<br />
grate 1 teaspoon grapefruit rind, 1 teaspoon tangerine<br />
rind and 1 teaspoon orange rind. Add 2 tablespoons<br />
oil, minced garlic, and minced serrano chili. Stir <strong>with</strong><br />
a whisk.<br />
Into a separate medium size bowl, squeeze 1 tablespoon<br />
lime juice. Into this bowl, section the grapefruit,<br />
tangerine and orange.<br />
<strong>Feel</strong> <strong>Better</strong> <strong>with</strong> <strong>Firelands</strong> ® is published by the Marketing Department of <strong>Firelands</strong> Regional Medical Center.<br />
Reproduction or use <strong>with</strong>out written permission of written or pictorial content in any manner is prohibited.<br />
This publication is for informational purposes only and should not be relied upon as medical advice.<br />
Servings per Recipe: 4<br />
Serving Size: ¼ chicken, ½ cup Salsa<br />
Place chicken, breast side down onto a cutting board.<br />
Using poultry shears, cut along both sides of backbone<br />
and open chicken like a book. Turn chicken breast<br />
side up. Using the heel of your hand, press firmly<br />
against the backbone until it cracks. Lift wing tips up<br />
and over back, tuck under chicken. Discard backbone<br />
and skin. Place chicken on a rimmed baking sheet.<br />
Spread citrus rind mixture from step one, evenly over<br />
chicken. Cover and refrigerate for at least 4 hours.<br />
Position oven rack in lower third of oven. Preheat<br />
broiler to high.<br />
Sprinkle chicken <strong>with</strong> ½ teaspoon salt and ¼ teaspoon<br />
black pepper. Broil chicken, breast side down for<br />
20 minutes. Turn chicken over and broil an additional<br />
20 minutes or until done, turning pan occasionally.<br />
Let stand 10 minutes.<br />
Combine reserved citrus section mixture, remaining<br />
2 tablespoons oil, remaining 1/8 teaspoon black<br />
pepper, chopped onion, mint and cilantro. Toss to<br />
combine. Serve ½ cup of citrus salsa <strong>with</strong> ¼ of chicken.<br />
Nutrition Analysis per Serving<br />
Calories<br />
440 calories<br />
Total Fat<br />
23 grams<br />
Saturated Fat<br />
4.5 grams<br />
Mono Unsaturated Fat<br />
13 grams<br />
Cholesterol<br />
115 grams<br />
Sodium<br />
400 milligrams<br />
Carbohydrate<br />
20 grams<br />
Fiber<br />
3 grams<br />
Protein<br />
38 grams<br />
Nutrition Information compiled from the National Nutrient<br />
Database for Standard reference, accessed on (12/14/17).
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