Contributed By: charyl65
Mayo Clinic
Dietitian's tip: If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice. Add a side of steamed broccoli to make it a quick and healthy meal.
|
|
Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: Less than 15 minutes
Number of Servings: 2
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Low Fat
Ingredients
1 tablespoon Cornstarch
1 tablespoon Brown sugar
1/4 teaspoon Oregano
1 Garlic clove, crushed
1/2 teaspoon Sesame oil
1 1/2 tablespoons Reduced-sodium soy sauce
3/4 cup White wine
2 Skinless, boneless chicken breasts, each 5 ounces
2 Pineapple rings
1 teaspoon Sunflower seeds
Preparation
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.
Cook's Notes
Nutrition Information
Calories: 369
;
Total Fat: 4g
;
Saturated Fat: 1g
;
Carbohydrates: 25g
;
Protein: 34g
;
Calcium: 41mg
;
Sodium: 562mg
;
Fiber: 1g