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Aloha Chicken

‘I’m always on the lookout for low-fat recipes that are scrumptious, too, like this one,’ comments Jenny Reece of Lowry, Minnesota. In her dish, quick-cooking chicken breasts get wonderful sweet flavor from pineapple, honey and teriyaki sauce.


Here’s What You Need

  • 2 (8 ounce) cans pineapple chunks
  • 1/8 teaspoon pepper
  • 1 tablespoon vegetable oil
  • 1 tablespoon reduced sodium teriyaki sauce
  • 4 (4 ounce) boneless, skinless chicken breast halves
  • Hot cooked rice
  • 1 tablespoon all-purpose flour
  • 1 teaspoon cornstarch
  • 1 tablespoon honey

Instructions

  1. Flatten the chicken to 1/4-in.
  2. thickness.
  3. Place flour in a large resealable plastic bag; add chicken and shake to coat.
  4. In a skillet over medium heat, brown chicken in oil for 3-5 minutes on each side or until juices run clear.
  5. Remove and keep warm.
  6. Drain pineapple, reserving 1/4 cup juice.
  7. (Discarding remaining juice or save for another use.
  8. ) In a small bowl, combine cornstarch and reserved juice until smooth.
  9. Add to skillet.
  10. stir in honey, teriyaki sauce and pepper.
  11. Boil for 30 seconds or until thickened.
  12. Add pineapple and chicken; heat through.
  13. Serve over rice.

Nutrition Facts

Servings: 4, Calories: 238, Fat: 7g, Cholesterol: 73mg, Sodium: 145mg, Carbohydrate: 17g, Protein: 28g

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