Yield: 5 Servings
|1½ cup||No-salt-added chicken broth|
|1 cup||Pineapple juice|
|3 tablespoons||Reduced-calorie ketchup|
|2 tablespoons||White vinegar|
|1 tablespoon||Low-sodium soy sauce|
|Vegetable cooking spray|
|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|
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.