Saturday, January 21, 2012

Easy Fifties Chicken

I am trying to stick to my resolution to eat healthier.  (Pay no attention to that cheeseburger behind the curtain!)  So last night after a busy, snowy day, I fell back on this easy chicken recipe I use on those evenings when I want a healthy entree that doesn't require a lot of hand-holding.  It's quick to whip up, then you just stick it in the oven, put some brown rice on to steam, and come back in about half an hour or so to a tasty dinner.

When you mix it up, it may seem like a lot of extra sauce but, if served over rice, the sauce is absorbed by the rice and helps add flavor.

Fifties Chicken

Adapted from Eater’s Choice: Low Fat Cookbook by Dr. Ron Goor and Nancy Goor

¼ cup unbleached white flour
4 boneless, skinless chicken breasts
½ cup chopped onion
½ cup chopped green pepper
1 tablespoon olive oil
¾ cup orange-pineapple juice
1-2 large cloves garlic, crushed, or 3-4 small cloves, whole
2-3 shakes of Tabasco sauce
1 tablespoon Dijon mustard
1 tablespoon low-sodium soy sauce

Preheat oven to 350 degrees F.

Saute onion and green pepper in olive oil medium saucepan until tender.  Mix in orange-pineapple juice, garlic, Tabasco sauce, mustard, and soy sauce.  Heat over medium heat while flouring chicken.

Lightly flour chicken, covering both sides.  Place chicken in a single layer in a shallow baking dish.  Cover with sauce.

Bake chicken for 30-45 minutes or until cooked through.  Serve over brown rice.


  1. Oh, that looks delicious. And I don't think you'd ever know you were eating a low-fat healthy meal. These are the best types of healthy meals.

  2. Sounds yummy, I love the combo of chicken with pineapple

  3. Sounds delicious. I'm pinning this one to my recipes board!

  4. Oh yumm. I think maybe I'll change the flour to almond flour, or whole wheat at least... and add that to my list of dinners for this upcoming week. It looks great!

  5. I have a little orange-pineapple juice that needs to be used up - I think I'll try this - thanks again for sharing!

  6. Oooh, this sounds so good. I love having lots of sauce for the rice too!!

  7. Sounds delicious! I love the combination of chicken and pineapple.

  8. Thanks for sharing. My oldest and my Hubby will love this recipe. They LOVE pineapple with their chicken. I love the quick part.


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