Raspberry Chicken (gluten free, low sodium)

Raspberry Chicken

Tender, baked chicken with a sweet and sour sauce. There are no artificial colours or flavours, just the hint of tangy raspberry with every bite. A bit of melted mozzarella enhances the dish, but is totally optional.


2 fresh, organic chicken breasts (Frozen bulk chicken from the store often has salt)
1/2 cup cornmeal
1 egg
1/2 tsp oregano
1/2 tsp basil
1/2 tsp garlic

1 cup raspberries- fresh or frozen
2 tbsp maple syrup or honey

1 cup shredded mozzarella cheese (optional)

Preheat the oven to 350F. Grease a baking dish with butter or coconut oil.

Take a grocery bag or other plastic bag that you do not intent to reuse. Put the corn meal and spices into it and shake it up a little. This will be the coating mix for your chicken. Beat an egg into a bowl, adding a tablespoon or two of water if you wish. Slice the chicken to about 3/4 inch thick and about an inch squares.

Dip the chicken pieces in the beaten egg, then toss them in the bag with the cornmeal. Twisting the top of the bag so it won't spill, shake the chicken until it is completely coated. Place the pieces on the baking dish, not overlapping. Bake for about 45 minutes, uncovered. (At the half hour point, flip them over.)

Meanwhile, make the sauce: gently warm the raspberries in a pyrex dish in the microwave until juice starts to run out. Work the berries through a fine strainer into another small bowl. I use a silicone spatula to press through berries through and to scrape the underside of the strainer. The goal is to get as much of the pump and juice as your can into the bowl.* Add the maple syrup and stir well.

Pour the sauce over the chicken and stir it up. Top with cheese if you like, and return it to the oven for another fifteen minutes.



* Save the seeds. Put them back into the pyrex dish. Pour a cup of boiling water, through the strainer to rinse it, over the seeds. Steep it for a while to make a raspberry tea. If you use two cups, you'll have a natural berry drink that is as close to koolade as our kids will ever see.


For more natural food recipes, visit Real Food 101, Monday Mania,  Make Your Own! Monday,  Fat Tuesday, Tasty Tuesday, Slightly Indulgent Tuesday, Healthy 2Day, Gluten Free Wednesdays,  Real Food Wednesday,  Full Plate Thursday and Fight Back Friday.


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