Citrus: These popular snack fruits are outstanding sources of vitamin C; they also supply folate and fibre as well as flavonoids ~ cancer-fighting compounds. Naartjies and oranges also contain compounds called terpenes, which seem to limit the body's production of cholesterol. Terpenes also fight cancer by deactivating carcinogens. Citrus fruits contain pectin, a type of dietary fibre that can lower blood cholesterol levels.
15 ml olive oil
4 skinless, boned chicken breasts
30 ml gluten-free flour
1 red pepper, diced
20 ml xylitol or sugar of your choice
60 ml balsamic vinegar
15 ml thinly slivered orange rind
125 ml natural orange juice (Liqui Fruit)
125 ml chicken stock
2,5 ml Himalayan salt
1,25 each rosemary and cayenne pepper
5 ml cornflour blended with 15 ml water
2 navel oranges
In a large pan, heat 10 ml of the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Sautè the chicken for 2 minutes per side or until lightly golden. Transfer to a plate. Add the pepper and the remaining 5 ml oil and sautè for 3 minutes or until crisp-tender. Add to the plate with the chicken.
Add the xylitol to the pan and cook for three minutes or until caramelized. Add the vinegar and cook for 30 seconds. Add the orange rind, orange juice, stock, salt, rosemary and cayenne pepper and bring to a boil.
Return the chicken and pepper to the pan, reduce to a simmer, cover and cook for 7 minutes until the chicken is just cooked through. Stir in the cornflour mixture and boil for a minute, stirring, until slightly thickened. Meanwhile, with a small paring knife, peel the oranges. Separate the orange sections from the membranes and stir the segments into the pan. Serve the chicken with the sauce and oranges.