SERVES 4
Low in sodium, this dish uses the vitamin C power of citrus and the potassium and magnesium in coconut to create a delicious dinner that is heart-healthy and simple to prepare. This recipe is perfect for a quick yet sophisticated weeknight dinner. The chicken preparation is simple and straightforward, and the sauce just requires deglazing.
Cooking spray
2 skinless, boneless chicken breasts, split in half
1 cup long-grain brown rice
2 cups coconut water
½ cup low-fat milk
1 teaspoon all-purpose flour
1 teaspoon cornstarch
½ cup freshly squeezed orange juice with pulp
3 tablespoons freshly squeezed lime juice
3–6 hot chili peppers (Thai bird, jalapeño, or habanero), halved, seeded, de-ribbed, and thinly sliced
Freshly ground pepper
1. Thinly coat a large skillet with cooking spray and place over medium-high heat. Add the chicken, cover, and cook for 4 minutes. Coat the pan with more cooking spray if needed, flip the chicken over, cover, and cook for another 4 minutes on the other side. Transfer the chicken to a plate and set aside.
2. Meanwhile, cook the rice according to package directions, using the coconut water instead of regular water for cooking.
3. In a small bowl, whisk together the milk, flour, and cornstarch and set aside.
4. Pour the orange juice into the skillet and place over high heat. Bring the juice to a boil, stirring constantly with a fork to scrape up any brown bits from the pan. Add the lime juice and chilies and cook for 3 minutes. Reduce the heat to medium and stir in the milk mixture, whisking until smooth and well incorporated. Return the chicken to the pan and cook for 3–5 minutes, or until the chicken is heated through. Serve the chicken and sauce over the coconut rice.