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Chicken with braised pineapple

May 19, 2021

Recipe

Perfect for a weeknight dinner, this pineapple chicken is ready in less than 20 minutes.

Serves 6

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

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1 Fruits Grains and grain products 5 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) 1 Fruits 5 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats 1/2 Fruits 2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 266 Calories 14 g Total carbohydrate 82 mg Cholesterol 0 g Dietary fiber 1 g Monounsaturated fat Potassium 34 g Protein 1 g Saturated fat 1 breast and toppings Serving size 394 mg Sodium 4 g Total fat