Fit Fare

Editor’s Note: This is the second installment in Fit Fare’s monthly series following Patti and Ralph in their kitchen adventures. If you missed the first installment, click here to check it out. 

For our first foray into coming up with a recipe to share with readers of Fit Fare, my husband Ralph and I decided on a tried and true favorite: Chicken Ralph. We have made this dish many times before, adjusting the ingredients a bit along the way. Some of those adjustments include making it with boneless pork, beef and even seafood. 

He created it following a recipe from the red-plaid cover Better Homes and Gardens New Cookbook we received when we got married. The traditional tome that dates back to 1930 is a good basis for novice cooks, says Ralph.

We usually use boneless chicken breasts, but since packages of boneless chicken tenderloins were buy one, get one free at the supermarket last week, we used them. They take less prep time, which is always a plus!

It’s a great dish to make if company is coming…they will think you have spent hours on it. (You won’t have.)

We now use reduced-fat sour cream instead of the regular sour cream called for by the original recipe. The non-fat sour cream doesn’t have the right consistency for the sauce, we found.

So here goes:

Chicken Ralph

2 tbs. butter

1 lb. boneless, skinless chicken breasts or tenderloin strips

4 oz. reduced-fat sour cream

2 tsp. Dijon mustard

1 can of fat-free reduced sodium chicken broth

1/4 c. orange juice

Wondra flour

Fresh basil

Dried thyme

Salt and pepper to taste

Coat chicken pieces with Wondra. In a medium sauté pan brown chicken pieces. After browning, set aside

Deglaze pan with orange juice

Add mustard to juice and blend with whisk

Add thyme and basil

Add chicken broth to pan, and reduce

After reduction, remove from heat, add sour cream (so it won’t separate), and whisk thoroughly

Place on low heat, and add chicken to finish cooking

Serve over the rice of your choice. This last time we used brown rice. Pilaf works well, too. We serve it with steamed broccoli on the side. Pour a glass of Chardonnay (We enjoy a Mâcon-Villages from Burgundy) or Pinot Grigio and you have yourself a quick and tasty meal that everyone will enjoy.