Polynesian Chicken And Rice
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables, Grains | Polynesian | Poultry | 5 | Servings |
INGREDIENTS
| 1 1/2 | c | No-salt-added chicken broth |
| 1 | c | Pineapple juice |
| 3 | T | Sugar |
| 3 | T | Reduced-calorie ketchup |
| 2 | T | White vinegar |
| 1 | T | Low-sodium soy sauce |
| Vegetable cooking spray | ||
| 1 | T | Margarine |
| 5 | Skinned chicken breast | |
| halves 6-ounce | ||
| 1 | c | Long-grain white rice |
| uncooked | ||
| 3 | Cloves garlic, minced | |
| 1 | c | Sliced green onions |
| 1-inch | ||
| 1 | c | Chopped red bell pepper |
| 8 | oz | Unsweetened pineapple |
| tidbits 1 can drained | ||
| 2 | T | Coarsely chopped cashews |
INSTRUCTIONS
Combine first 6 ingredients in a bowl; stir well, and set aside. Coat a Dutch oven with cooking spray, and add margarine. Place over medium-high heat until margarine melts. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; set aside. Add rice and garlic to pan, and saute 3 minutes. Return chicken, meaty side down, to pan. Add chicken broth mixture, and bring to a boil. Cover, reduce heat, and simmer for 25 minutes or until most of the liquid is absorbed. Stir in the green onions and remaining ingredients; cover and cook an additional 5 minutes or until the vegetables are tender. Yield: 5 servings (serving size: 1 chicken breast half and 1 cup rice mixture). Per serving: 360 Calories; 5g Fat (13% calories from fat); 31g Protein; 49g Carbohydrate; 65mg Cholesterol; 466mg Sodium Recipe by: Cooking Light, March 1995, page 110 Posted to MC-Recipe Digest V1 #415 by igor@digex.net on Jan 28, 1997.
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Nutrition (calculated from recipe ingredients)
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Calories: 277
Calories From Fat: 46
Total Fat: 5.1g
Cholesterol: 58.5mg
Sodium: 190.3mg
Potassium: 421.2mg
Carbohydrates: 33.9g
Fiber: 1.6g
Sugar: 20.6g
Protein: 23.4g