Recipe's, Cooking, and a Lot More
Kathys Korner    Seasonings    Recipe Substitutes    Cajun Cooking    Food Storage  
Contact Us  Disclaimer Smalltrades Online Auctions   


Hawaiian Chicken

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"

- - - - - - - - - - - - - - - - - - -

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

PlaceHolder for TableData Sizing PlaceHolder for TableData Sizing
Click To Bookmark our Site

Valid HTML 4.0 Transitional

Home   Restaurant Clones   Low Carb   Homestyle Recipes   Shrimp Recipes   More Shrimp   Favorites  

Restaurant Recipes   Cajun Recipes   Quick and Easy   Sourdough Breads 1   Sourdough 2   Drizzle Icing   Food Storage   Seasonings  

   KyDomains Web Services  

Kathys Korner   Substitutes   Auctions   Tips   Contact Us  
Disclaimer   SiteMap  

© 2014 Home Almanac.com

Since 09 /01/14, You Are Visitor Number

[an error occurred while processing this directive]

Recipes Pages Proudly Hosted by Ky Domains Web Services