Healthy Ingredient of the Week – Satsumas

Last week, my sister brought me what looked like a clementine with a stem and leaves attached.  I had never seen a citrus fruit quite like this one – and I had never tasted one as juicy, either.  This mystery fruit was a satsuma, one of the juiciest – and sweetest – members of the orange family.  While prized for their taste, the nutritional value of satsumas should not be overlooked.  They’re a great low-calorie snack that is also high in Vitamin C and a good source of potassium and fiber.  The best-tasting satsumas are usually sold like my sister purchased them – with the stems and leaves attached.  Don’t let this extra baggage fool you, though – satsumas are extremely easy to peel (and eat, and cook with).

Oven-Roasted Chicken Breasts with Satsuma Tapenade

½ cup fresh satsuma orange juice (about 2 satsumas)
1 cup pitted kalamata olives
1 tablespoon capers
2 teaspoons grated satsuma orange rind
2 garlic cloves, minced
2 anchovy fillets, drained (optional)
2 tablespoons extra-virgin olive oil, divided
6 (8-ounce) bone-in chicken breast halves, skinned
¼ teaspoon freshly ground black pepper
Satsuma orange wedges (optional)
Flat-leaf parsley sprigs (optional)


  1. Place juice in a small saucepan. Bring to a simmer over medium heat; cook until reduced to ¼ cup (about 3 minutes).
  2. Place juice, olives, and next 3 ingredients (and anchovies, if you choose to include them) in a food processor. Add 1 tablespoon oil; process until well blended.
  3. Preheat oven to 425°.
  4. Sprinkle chicken evenly with pepper. Heat 1 ½ teaspoons oil in a large nonstick skillet over medium heat. Add 3 breast halves to pan, meat sides down; cook 5 minutes or until lightly browned. Place chicken on a jelly-roll pan. Repeat procedure with remaining 1 ½ teaspoons oil and remaining 3 breast halves.
  5. Bake at 425° for 15 minutes or until chicken is done. Serve with tapenade. Garnish with orange wedges and parsley, if desired.

Recipe from Cooking Light, December 2008 


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