Chicken: Polynesian Chicken & Rice
Source of Recipe
adapted from Cooking Light, March 1995, page 110
List of Ingredients
1 1/2 cups no-salt-added chicken broth
1 cup pineapple juice
3 tablespoons sugar or splenda
3 tablespoons reduced-calorie ketchup (low salt and low sugar -- may wish to make your own)
2 tablespoons white vinegar
1 tablespoon low-sodium soy sauce
Vegetable cooking spray
1 tablespoon margarine
5 skinned chicken breast halves (6-ounce)
1 cup long-grain white rice uncooked
3 cloves garlic minced
1 cup sliced green onions (1-inch)
1 cup chopped red bell pepper
8 ounces unsweetened pineapple tidbits (1 can) drained
2 tablespoons coarsely chopped cashews (may wish to omit)Recipe
Combine first 6 ingredients in a bowl; stir well, and set aside.
Coat a Dutch oven with cooking spray, and add margarine. Place over medium-high heat until margarine melts. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; set aside.
Add rice and garlic to pan, and sauté 3 minutes. Return chicken, meaty side down, to pan. Add chicken broth mixture, and bring to a boil. Cover, reduce heat, and simmer for 25 minutes or until most of the liquid is absorbed. Stir in the green onions and remaining ingredients; cover and cook an additional 5 minutes or until the vegetables are tender.
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