Meals Matter

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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.

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.

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