Paradise Pineapple Chicken
Prep: 20 minutes
Cook: 15 minutes • Serves: 4
1 pound boneless, skinless chicken breast tenderloins, each cut lengthwise in half
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 tablespoons canola oil
2 garlic cloves, minced
2 teaspoons peeled and grated fresh ginger
2 red and/or orange bell peppers, thinly sliced
1 medium red onion, cut in half and thinly sliced
1 small zucchini, cut into matchstick-thin strips
1/2 cup less-sodium chicken broth
1/3 cup packed light brown sugar
1 can (8 ounces) sliced pineapple, drained and slices cut in half
2 cups cooked long grain white rice
1. Sprinkle chicken with salt and pepper. In large nonstick skillet or wok, heat 2 tablespoons oil over medium-high heat. Add garlic and ginger, and cook 1 minute, stirring constantly. Add chicken and cook 3 minutes or until lightly browned, stirring occasionally. With slotted spoon, transfer chicken to medium bowl.
2. Into same skillet, add bell peppers, onion, zucchini and remaining 1 tablespoon oil, and cook 3 to 4 minutes or just until vegetables are tender-crisp.
3. In small bowl, whisk together broth and brown sugar until brown sugar dissolves. Add wine mixture and chicken to skillet and cook 2 minutes. Add pineapple and cook 3 minutes or until chicken loses its pink color throughout and reaches an internal temperature of 165°; serve with rice.
Approximate nutritional values per serving: 439 Calories, 12g Fat (25% of total calories), 1g Saturated Fat (2% of total calories), 53mg Cholesterol, 276mg Sodium, 59g Carbohydrates, 3g Fiber, 25g Protein
Dietary Exchanges: 4 Starch; 4 Protein; 2 Fat
To easily grate ginger, peel and freeze ginger before grating.
Make this dish gluten-free by using gluten-free less sodium chicken broth.