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.

Printable recipe