Polynesian chicken and rice
5 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1½ | cup | No-salt-added chicken broth |
| 1 | cup | Pineapple juice |
| 3 | tablespoons | Sugar |
| 3 | tablespoons | Reduced-calorie ketchup |
| 2 | tablespoons | White vinegar |
| 1 | tablespoon | Low-sodium soy sauce |
| Vegetable cooking spray | ||
| 1 | tablespoon | Margarine |
| 5 | Skinned chicken breast halves, (6-ounce) | |
| 1 | cup | Long-grain white rice, uncooked |
| 3 | Cloves garlic, minced | |
| 1 | cup | Sliced green onions, (1-inch) |
| 1 | cup | Chopped red bell pepper |
| 8 | ounces | Unsweetened pineapple tidbits, (1 can) drained |
| 2 | tablespoons | Coarsely chopped cashews |
Directions
Combine first 6 ingredients in a bowl; stir well, and set aside.
Coat a Dutch oven with cooking spray, and add margarine. Place over medium-high heat until margarine melts. Add chicken, and cook 4 minutes on each side or until browned.
Remove chicken from pan; set aside.
Add rice and garlic to pan, and saute 3 minutes. Return chicken, meaty side down, to pan. Add chicken broth mixture, and bring to a boil.
Cover, reduce heat, and simmer for 25 minutes or until most of the liquid is absorbed.
Stir in the green onions and remaining ingredients; cover and cook an additional 5 minutes or until the vegetables are tender. Yield: 5 servings (serving size: 1 chicken breast half and 1 cup rice mixture).
Per serving: 360 Calories; 5g Fat (13% calories from fat); 31g Protein; 49g Carbohydrate; 65mg Cholesterol; 466mg Sodium Recipe by: Cooking Light, March 1995, page 110 Posted to MC-Recipe Digest V1 #415 by igor@... on Jan 28, 1997.