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