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Recipe: Oriental chicken with braised pineapple ring

Recipe: Oriental chicken with braised pineapple ring

Dietitian's tip: If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice. Add a side of steamed broccoli to make it a quick and healthy meal.


Directions

In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside.

Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done.

While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes.

To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately.


Ingredients

1 tablespoon cornstarch
1 tablespoon brown sugar
1/4 teaspoon oregano
1 garlic clove, crushed
1/2 teaspoon sesame oil
1 1/2 tablespoons reduced-sodium soy sauce
3/4 cup white wine
2 skinless, boneless chicken breasts, each 5 ounces
2 pineapple rings
1 teaspoon sunflower seeds


Exchange Data
Dash
Dairy 
Fats 
Fruits 1   
Grains 
Meat 5   
Nuts_Seeds_Drybeans 
Sweets 1   
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits 1 1/2   
Meat 5   
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy 2   
Sweets 1   
Vegetables 
NutrientAnalysis
Calcium 
Calories 369   
Carbohydrate 25 g   
Cholesterol 82 mg   
Fiber 1 g   
Monounsaturatedfat 1 g   
Potassium 
Protein 34 g   
Saturatedfat 1 g   
Servingsize 
Sodium 562 mg   
TotalFat 4 g   

2008-07-01

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