LA Weight Loss - Chicken Waikiki Beach




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MTdebster921
08-05-2006, 02:41 PM
Chicken Waikiki Beach
Ingredients:

4 ( 4-6 oz) boneless, skinless chicken breasts, size according to plan
½ cup flour
1 tsp Morton Lite Salt
1 tsp pepper
1/2 Tbsp vegetable oil
1 red bell pepper, thinly sliced
Sauce
1 ( 1 lb 4 oz) can pineapple slices, no sugar added
¼ cup sugar and ¼ cup sugar substitute, such as Splenda
2 Tbsp cornstarch
¾ cup cider vinegar
1 Tbsp low-sodium soy sauce
¼ tsp ginger
1 reduce-sodium chicken bouillon cube
1 1/3 cups cooked rice

Preparation:

Preheat oven 350 degrees.
Assemble ingredients to brown chicken.
Dredge chicken in flour and salt and pepper mixture; or put the flour and seasonings in a Ziploc bag; add chicken and shake.
Brown chicken in a coated sauté pan with cooking spray and oil on both sides. Set aside when done.
Make sauce by draining pineapple into a 2 cup measuring cup and adding water to make 1 ¼ cup.
Combine sugar, cornstarch, pineapple juice, vinegar, soy sauce, ginger and bouillon cube.
Bring to boil, stirring constantly. Boil 2 minutes and then pour over chicken.
Bake uncovered for 30 minutes.
Place pineapple slices and red pepper on the chicken.
Bake another 30 minutes longer or until chicken is tender.
Serve over rice.

Makes: 4 servings

Serving size: 1 chicken breast, 1/3 cup rice, 2 slices pineapple and sauce

LA Exchange: 1 Protein, 2 Fruits, 1 Starch, 1 Condiment

Please remember to use this recipe in moderation while in your weight loss program for continued success.

]*Deb's note- I am going to try making this with grilled chicken instead of coating in flour and baking and I think I will try using less sugar, it sounds really sweet. I'm going to do fresh pineapple instead of canned too. Will let you know how the tweaked one turns out.