• Serves
  • 263

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


  • 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


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

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