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Chicken with Pineapple

Chicken with Pineapple
"I'm always on the lookout for low-fat recipes that are scrumptious, too, like this one," comments Jenny Reece of Lowry, Minnesota. In her dish, quick-cooking chicken breasts get wonderful sweet flavor from pineapple, honey and teriyaki sauce.
4 ServingsPrep/Total Time: 20 min.

Ingredients

  • 4 boneless skinless chicken breast halves (4 ounces each)
  • 1 tablespoon all-purpose flour
  • 1 tablespoon vegetable oil
  • 2 cans (8 ounces each) unsweetened pineapple chunks
  • 1 teaspoon cornstarch
  • 1 tablespoon honey
  • 1 tablespoon reduced-sodium teriyaki sauce or reduced-sodium soy sauce
  • 1/8 teaspoon pepper
  • Hot cooked rice

Directions

  • Flatten the chicken to 1/4-in. thickness. Place flour in a large
  • resealable plastic bag; add chicken and toss to coat.
  • In a large skillet, brown chicken over medium heat in oil for 3-5
  • minutes on each side or until juices run clear. Remove and keep
  • warm. Drain pineapple, reserving 1/4 cup juice. (Discard remaining
  • juice or save for another use.)
  • In a small bowl, combine cornstarch and reserved juice until smooth.
  • Gradually add to skillet. stir in the honey, teriyaki sauce and
  • pepper. Bring to a boil. Cook and stir for 30 seconds or until
  • thickened. Add pineapple and chicken; heat through. Serve with rice.
  • Yield: 4 servings.
© Taste of Home 2013

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Chicken with Pineapple (continued)

Nutrition Facts: One serving (prepared with reduced-sodium teriyaki sauce; calculated without rice) equals 238 calories, 7 g fat (0 saturated fat), 73 mg cholesterol, 145 mg sodium, 17 g carbohydrate, 0 fiber, 28 g protein. Diabetic Exchanges: 4 lean meat, 1 fruit, 1/2 fat.
Wine: Medium-Bodied White Wine: Enjoy this recipe with a medium-bodied white wine such as Riesling or Gewürtztraminer
© Taste of Home 2013