Tropical chicken and sweet potatoes
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1⅓ | cup | Long-grain rice; uncooked |
| 1 | pounds | Chicken breasts no skin, boned, trim fat cut in bite-size pcs |
| ¼ | teaspoon | Salt; optional |
| ¼ | teaspoon | Pepper |
| 2 | teaspoons | Non-diet, tub margarine, canola/corn oil |
| 1 | large | Onion; chopped |
| 1 | Garlic clove; minced | |
| 1½ | cup | Chicken broth, defatted divided |
| 1 | tablespoon | Soy sauce, low sodium |
| ½ | teaspoon | Dried thyme |
| 1 | large | Sweet potato (about 16 oz) peeled and diced |
| 1 | cup | Pineapple tidbits w/ juice |
| 1 | large | Green bell pepper seeded & cut 1/2\" sq |
| ½ | cup | Raisins, dark or light |
Directions
Recipe by: Skinny One-Pot Meals - ISBN 0-940625-75-X Cook rice according to package directions. Keep warm until needed Sprinkle chicken with salt, if desired, and pepper. In large, non-stick, spray-coated skillet. cook chicken pieces over medium heat until meat has turned white. Remove and reserve in medium bowl.
In same skillet, combine margarine, onion, garlic, and 2 Tbs broth.
Cook over medium heat, stirring frequently, until onion is tender, about 5 to 6 mins.
Add remaining broth, soy sauce, and thyme. Stir to mix well. Add sweet potato and reserved chicken. Bring to a boil. Cover, lower heat, and simmer 10 to 15 mins or until sweet potato pieces are almost tender, stirring occasionally.
Add pineapple, green pepper, and raisins to skillet. Simmer uncovered 10 to 15 mins, stirring occasionally, until sweet potatoes are tender and sauce has reduced somewhat. Serve over white rice.
NUTRITIONAL DATA (based on 6 servings): Per Serving: Calories 364 Fat (gm) 3.3 Sat. fat (gm) 0.7 Cholesterol (mg) 30 Sodium (mg) 238 Protein (gm) 17 Carbohydrate (gm) 67 % Calories from fat 8