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Health Information Library Recipes Chicken with braised pineapple

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.

Last Updated: May 19th, 2021