Chicken with braised pineapple

Dietician's Tip

If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice.

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: 263
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

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

Last Updated Jul 29, 2014


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