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If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice.
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.
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 chicken breast with toppings
Sodium: 390 mg
Total fat: 4 g
Meats, poultry and fish: 5
Meat and meat substitutes: 5
Protein and dairy: 2
Last Updated Jul 29, 2014