Tangy Chicken Recipe

Tangy Chicken Recipe photo by Taste of Home

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I had some leftover pineapple and decided to cook it with onion, tomato, soy sauce and a hit of brown sugar. The result was a zesty chunky sauce, ideal for chicken and rice.—Lee Ann Odell, Erie , Colorado

This recipe is:

Healthy

Diabetic Friendly

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Tangy Chicken Recipe

Prep: 5 min. Cook: 30 min.

Yield: 4 Servings

5 30 35

Ingredients

4 boneless skinless chicken breast halves (4 ounces each)
3 teaspoons olive oil, divided
1/2 small onion, chopped
3/4 cup canned unsweetened DOLE® Pineapple Tidbits in 100% Pineapple Juice, drained
2 tablespoons reduced-sodium soy sauce
1 tablespoon ketchup
1 teaspoon brown sugar
1 small tomato, chopped
1 tablespoon minced fresh parsley
Hot cooked rice, optional

Directions

In a large nonstick skillet, cook chicken in 1 teaspoon oil for 5-10 minutes or until no longer pink. Remove and keep warm. In the same skillet, saute onion in remaining oil until tender. Add the pineapple, soy sauce, ketchup and brown sugar; bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
Add the tomato; simmer 5 minutes longer. Return chicken to the skillet; sprinkle with parsley. cook for 2-3 minutes or until heated through. Serve over rice if desired. Yield: 4 servings.

Nutritional Analysis: One serving (1 chicken breast half with 3 tablespoons sauce, calculated without rice) equals 214 calories, 6 g fat (1 g saturated fat), 67 mg cholesterol, 411 mg sodium, 13 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fruit.

Originally published as Tangy Chicken in Light & Tasty February/March 2003, p6