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.
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.