Tuesday, February 15, 2011

Hawaiian Chicken

Preparation time: 10 min.
Cook time: 10 min.
Serves 4 (1/4 lb. chicken and 1/2 pineapple mixture)

1 lb. skinless chicken breasts or turkey breast tenderloins, all visible fat removed.
16 ounce can crushed pineapple, canned in fruit juice
1/4 cup light soy sauce
1 kiwifruit, peeled and chopped
2 green onions, sliced
1/8 tsp. ground ginger
Dash of ground red pepper

Rinse chicken and pat dry. If necessary, cut chicken into 4 serving size pieces. Drain pineapple, reserving liquid (you should had about 1/2 cup. Place pineapple liquid and soy sauce in a large skillet. Bring to boil over high heat. Place chicken in soy sauce mixture. Return to boil. Reduce heat, cover, and simmer about 10 min. or until chicken is tender and no longer pink.

Meanwhile, in a small saucepan, combine drained pineapple, kiwifruit, green onions, ginger, and pepper. Cook over medium-low heat until warm, about 3 minutes.

To serve, remove chicken from soy sauce mixture. Spoon pineapple mixture over chicken or turkey.

Nutrition Facts: (per serving)
Calories: 221
Protein: 26 g
Carbohydrate: 22 g
Cholesterol: 62 ,g
Sodium: 660 mg
Total Fat: 3 g
Saturated fat 1 g
Polyunsaturated: 1 g
Monounsaturated: 1 g

Source: American Heart Association - Quick & Easy Cookbook pg. 130

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