If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice.

Serves 6

Ingredients:

       
  • 3 tablespoons cornstarch
  •    
  • 3 tablespoons brown sugar
  •    
  • 3/4 teaspoon oregano
  •    
  • 3 garlic cloves, crushed
  •    
  • 1 1/2 teaspoons sesame oil
  •    
  • 3 tablespoons reduced-sodium soy sauce
  •    
  • 1 1/2 cups white wine
  •    
  • 6 skinless, boneless chicken breasts, each 5 ounces
  •    
  • 6 pineapple rings
  •    
  • 3 teaspoons sunflower seeds

Directions:

In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside.

Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done.

While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes.

To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately.

Nutritional Analysis (per serving)

Serving size: 1 chicken breast with toppings
  • Total carbohydrate: 14 g
  • Dietary fiber: 0 g
  • Sodium: 390 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 1 g
  • Total fat: 4 g
  • Cholesterol: 82 mg
  • Protein: 34 g
  • Calories: 263
  • Fruits: 1
  • Meats poultry and fish: 5
  • Fruits: 1/2
  • Protein and dairy: 2
  • Fruits: 1
  • Meat and meat substitutes: 5
Last Updated: 2014-07-29
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