Add some new flavors to your RA friendly diet with these moist chicken breasts. They're so satisfying that you'll forget how healthy they are! A bit of flour and store-bought chicken broth provides rich texture without resorting to a heavy, butter-based sauce. A splash of orange juice gives a bright, slightly sweet finish to the dish.
- To avoid straining your hands, ask your butcher to pound the chicken for you.
- Buy presliced packaged mushrooms to cut down on labor and prep time.
- If you're not up to chopping parsley, substitute dried in place of fresh parsley. Just remember that dried herbs are more concentrated, so you'll need about 1/4 less to achieve a similar flavor.
1 pound skinless chicken breasts, pounded thin and cut into 4 equal pieces
3 tablespoons all-purpose flour, divided
1/2 teaspoon salt, divided
1/4 teaspoon pepper
1 tablespoon + 1/2 teaspoon olive oil
2 large cloves garlic, thinly sliced—or use peeled whole garlic cloves
1 package (10 oz.) mushrooms, sliced (about 3 cups)
1/4 cup flat-leaf parsley, chopped
1 cup reduced-sodium chicken broth
1/2 cup 100% orange juice, divided into 1/4 cups
Place pounded chicken breasts in a medium bowl. Add 2 tablespoons flour, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Using clean hands, coat chicken breasts evenly and thoroughly with flour mixture.
In large non-stick pan or skillet, heat 1 tablespoon oil over medium-high heat. Add garlic and sauté, stirring constantly to avoid burning, until lightly browned, about 1 1/2 minutes. Remove immediately and transfer to separate plate.
Add chicken and cook about 3 minutes on each side, or until lightly browned and almost cooked through. Remove immediately, transfer to plate with garlic, and cover with foil.
Add remaining 1/2 teaspoon oil and mushrooms to pan. Sauté until mushrooms are softened and lightly browned, about 3 to 5 minutes. Add parsley and continue cooking until combined. Add chicken broth, 1/4 cup orange juice, and remaining 1/4 teaspoon salt. Stir in remaining 1 tablespoon flour until flour dissolves. Reduce heat to medium and cook until mixture thickens and reduces to about 1/3, about 5 to 7 minutes.
Stir in remaining 1/4 cup orange juice, and add chicken and garlic back into pan. Cook until chicken is done, about 5 minutes. Spoon equal amounts sauce and mushrooms over chicken and serve immediately.
Recipe developed by dietitian and nutritionist Elizabeth Fassberg MPH, RD
Note: These tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.