Chicken with braised pineapple

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

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.

Serving Information

Serves 6

Nutritional analysis per serving

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

DASH Eating Plan Servings

Fruits: 1
Meats, poultry and fish: 5

Diabetes Meal Plan Choices

Fruits: 1
Meat and meat substitutes: 5

Mayo Clinic Healthy Weight Pyramid Servings

Fruits: 1/2
Protein and dairy: 2