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Tangy Chicken

 Tangy Chicken
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
4 ServingsPrep: 5 min. Cook: 30 min.

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 pineapple tidbits, 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 Facts: 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,

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Tangy Chicken (continued)

Nutritional Facts: 13 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fruit.