Chicken with braised pineapple
Updated: 2021-05-19
Perfect for a weeknight dinner, this pineapple chicken is ready in less than 20 minutes.
Serves 6
- 3 tablespoons cornstarch
- 3 tablespoons brown sugar
- 3/4 teaspoon oregano
- 3 garlic cloves, crushed
- 1 1/2 teaspoons sesame oil
- 3 tablespoons reduced-sodium soy sauce
- 1 1/2 cups white wine
- 6 skinless, boneless chicken breasts, each 5 ounces
- 6 pineapple rings
- 3 teaspoons sunflower seeds
In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside.
Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done.
While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes.
To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately.
Nutritional analysis per serving
Calories: 266
Total carbohydrate: 14 g
Cholesterol:
Dietary fiber:
Monounsaturated fat:
Protein: 34 g
Saturated fat:
Serving size: 1 breast and toppings
Sodium:
Total fat: 4 g