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Recipe: Chicken with braised pineapple

Recipe: Chicken with braised pineapple

Add a side of steamed broccoli to make this easy chicken dish a quick and healthy meal.

If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice.


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

Exchange Data
Dash
Dairy 
Fats 
Fruits
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories263 
Carbohydrate14 g 
Cholesterol82 mg 
Fiber0 g 
Monounsaturatedfat1 g 
Potassium 
Protein34 g 
Saturatedfat1 g 
Servingsize1 chicken breast with toppings 
Sodium390 mg 
TotalFat4 g 

2014-07-29

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