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Baked Hawaiian Chicken With Pineapple

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Baked Hawaiian Chicken With Pineapple Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
478
Calories from Fat
54
% Daily Value
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
99mg
33%
Sodium
436mg
18%
Total Carbohydrates
58g
19%
Dietary Fiber
3g
12%
Sugars
10g
Protein
44g
Calcium
11mg
1%

Number of servings: 4

Calories per serving: 478

Preparation time: 20 min

Total time: 60 min

Ingredients

Nonstick cooking spray

2 tsp canola oil

1 12 lb (four 6-oz) chicken breasts, boneless, skinless

1 (8-oz) can pineapple tidbits, undrained

3 tbsp reduced-sodium soy sauce

1 tbsp grated fresh ginger

2 garlic cloves, minced

4 green onions, sliced, tops included

1 tbsp brown sugar

1 12 tsp cornstarch

1 tbsp water

1 14 cups brown rice, cooked according to directions without salt or fat

Directions

Preheat oven to 350°F.

1. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add chicken breasts. Cook 2 minutes on each side to brown.

2. Spray a medium-size baking dish with nonstick cooking spray. Place the chicken in the dish. Set aside.

3. Spray a large saucepan and place it over medium-high heat. Add pineapple tidbits with juice, soy sauce, ginger, garlic, green onions, and brown sugar. Cook and stir 2 minutes. In a small bowl, mix cornstarch with water and add to saucepan. Stir 1 minute or until thickened.

4. Pour pineapple mixture over chicken. Cover with foil and bake 35 to 40 minutes or until chicken is cooked through.

5. Spoon the sauce over chicken breasts and serve with hot rice.

Makes 4 servings.

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