All you need is a very sharp paring and a cutting and you’ll be ready segment an orange or any other citrus fruit.
First, cut off the very top and very bottom of the orange. Not too much, just enough to expose the fruit and give it stability.
Next, cut away the orange skin and the white pith. Star at the top and slice downward, follow the curve of the fruit as best you can. If you missed it the first time, you can go back and trim up the orange.
Now it’s time segment the orange. With your paring knife, slide the knife between one of the segments and the thin membrane. Cut until you get to the middle of the orange, but don’t cut through the membrane.
Using a scooping motion, turn the knife back onto itself, hook under the bottom of the fruit and pry it away. Continue using the same motion with each segment. With a little practice, these segments will pop out.
Ingredients: 1 lb (4-5) skinless, bonless chicken breasts 1 (10 oz) can Healthy Request cream of chicken soup 2 Tbsp low-sodium chicken broth ⅛ Cup red bell peppers, chopped ⅛ Cup green bell peppers, chopped 1 tsp dried parsley flakes 1 Tbsp fresh lemon juice ½ tsp paprika
To Freeze Ahead:
In a gallon zip-loc bag, add all the ingredients, squeeze out the air, label (good up to 6 months) and freeze.
When you’re ready to cook, thaw it in the refrigerator.
Spray a medium size skillet with non-stick cooking spray and heat over medium-high heat. Add chicken and brown on all sides (about 10 minutes) Remove the chicken from the pan and set it aside. Pour the bag contents into the pan and simmer.
Add the chicken back and let it simmer for 25 minutes until cooked through.
To Cook Immediately:
Spray a medium size skillet with non-stick cooking spray and heat over medium-high heat. Add chicken and brown on all sides (about 10 minutes) Remove the chicken from the pan and set aside. To the pan, add soup, chicken broth, peppers, parsley, lemon juice and paprika. Heat to a boil. Return the chicken to the pan and reduce heat to low. Cover and cook 25 minutes or until chicken is done.
Recommended for patients on the Modified Profast (Fast and Flexible) Program, Nutriplus (Balance Your Pyramid) Program or Maintenance Program.