Pineapple Braised Chicken
|Chicken breast halves||16 Ounce, boned and skinless (4 Breast Halves, 4 Ounce Each)|
|All purpose flour||1⁄3 Cup (5.33 tbs)|
|Lite salt||1⁄2 Teaspoon|
|Fat-free chicken broth||1⁄4 Cup (4 tbs)|
|Minced garlic||2 Teaspoon (In A Jar)|
|Chopped onion||1⁄4 Cup (4 tbs)|
|Chopped green pepper||1⁄3 Cup (5.33 tbs) (In Large Chunks)|
|Canned pineapple chunks||13 1⁄2 Ounce, drained (Reserve Liquid, 1 Can)|
|Canned mandarin oranges||11 Ounce, drained (Reserve Juice, 1 Can)|
|Dry mustard||1⁄2 Teaspoon|
|Reduced sodium soy sauce||1 Tablespoon|
|Chile sauce||1⁄3 Cup (5.33 tbs)|
|Cooked white rice||1 Cup (16 tbs)|
Combine flour, salt, and pepper.
Roll chicken pieces in flour mixture, coating well.
In a hot skillet saute chicken pieces in chicken broth.
Be sure and use a non-stick skillet.
Cook about 10 minutes, or until golden brown.
Remove chicken and set aside.
Preheat oven to 350°F.
Using the liquid left from the chicken saute garlic, onion, and green pepper until tender (about 5 minutes).
You might need to add a little more chicken broth if it is too dry.
Drain pineapple chunks and mandarin oranges.
Reserve juices and fruits.
Add mustard, soy sauce, reserved fruit juices, and chile sauce to skillet.
Bring to boiling, stirring to dissolve browned bits in pan.
Reduce heat and simmer, uncovered about 5 minutes or until slightly thickened.
Pour sauce over chicken.
Bake, covered, 30 minutes.
Add drained pineapple chunks and mandarin orange sections, basting with liquid in casserole.
Bake, uncovered, 15 minutes longer, or until chicken is tender.
Serving size: Complete recipe
Calories 1371 Calories from Fat 179
% Daily Value*
Total Fat 20 g31%
Saturated Fat 3 g15.2%
Trans Fat 0.1 g
Cholesterol 263.1 mg87.7%
Sodium 2417.8 mg100.7%
Total Carbohydrates 177 g59.1%
Dietary Fiber 13 g52%
Sugars 69.8 g
Protein 118 g236.5%
Vitamin A 140% Vitamin C 260.1%
Calcium 13.4% Iron 52.3%
*Based on a 2000 Calorie diet