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Recipes

Hawaiian Chicken

Categories:
main dish, poultry, low fat, chicken

=== CHICKEN ===
4 boneless skinless chicken breast ha; (4 oz ea)
1/4 cup all-purpose flour
=== SAUCE ===
1 can pineapple slices packed in juice -
3/4 cup sugar
1/2 cup cider vinegar
2 tablespoons cornstarch
1 tablespoon reduced-sodium soy sauce
1 teaspoon grated ginger root
1 teaspoon chicken bouillon granules
1 large green pepper; cut 1/4' thick rings
Hot cooked brown rice; (optional)

To make the chicken: Preheat the oven to 375 degrees. Spray a large skillet with no-stick spray; heat. Meanwhile, coat both sides of the chicken with the flour. Shake off any excess flour. Add the chicken to the hot skillet and brown on both sides. Transfer the chicken to an 8- by 8- by 2-inch baking dish; set aside. To make the sauce: Drain the pineapple, reserving the juice. Transfer the juice to a 2-cup measuring cup. Add enough water to make 1 1/4 cups. In a medium saucepan, use a wire whisk to stir together the juice mixture, sugar, vinegar, cornstarch, soy sauce, ginger and bouillon granules. Bring to a boil over medium heat. Slightly reduce the heat and gently boil for 4 minutes, stirring often. Pour half of the sauce mixture over the chicken. Arrange the pineapple slices and pepper rings on top. Then pour on the remaining sauce mixture. Bake for 30 to 40 minutes or until the chicken is tender and no longer pink. If desired, serve with the rice. This recipe yields 4 servings. Comments: Here's a recipe for classic sweet-and-sour chicken that's healthier (and less messy!) than usual. Instead of dipping the chicken into a thin batter and deep-frying it, dust the chicken with flour, pan-fry until golden and then finish it off in the oven. Nutritional Information Per Serving: Calories: 400; Fat: 2 grams (4% of calories); Cholesterol: 68 milligrams; Sodium: 376 milligrams; Fiber (grams) 1.6.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 335 Calories (kcal); 2g Total Fat; (4% calories from fat); 29g Protein; 51g Carbohydrate; 69mg Cholesterol; 321mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 1/2 Other Carbohydrates

NOTES : Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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