Chicken with braised pineapple
Nutrition Facts
Serving Size 1 breast and toppings
Calories 266
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 394 mg | |
| Cholesterol | 82 mg | |
| Dietary fiber | 0 g | |
| Protein | 34 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Perfect for a weeknight dinner, this pineapple chicken is ready in less than 20 minutes.
Ingredients
(Serves 6)- 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
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.