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Recipe: Oriental chicken with braised pineapple ringBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00415
Dietitian's tip: If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice. Add a side of steamed broccoli to make it a quick and healthy meal.
1 tablespoon cornstarch
1 tablespoon brown sugar
1/4 teaspoon oregano
1 garlic clove, crushed
1/2 teaspoon sesame oil
1 1/2 tablespoons reduced-sodium soy sauce
3/4 cup white wine
2 skinless, boneless chicken breasts, each 5 ounces
2 pineapple rings
1 teaspoon 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
|Total fat||4 g||Total carbohydrate||25 g|
|Saturated fat||1 g||Dietary fiber||1 g|
|Monounsaturated fat||1 g||Protein||34 g|
|Protein and dairy||2|
|Meat and meat substitutes||5|
|Meats, poultry and fish||5|