Thread Tools
Old 08-05-2006, 01:41 PM   #1  
Deb on LAWL
Thread Starter
MTdebster921's Avatar
Join Date: Feb 2006
Location: Great Falls, MT
Posts: 1,034

S/C/G: 256.8/see ticker/150

Height: 5'6"

Default Chicken Waikiki Beach

Chicken Waikiki Beach

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
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


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.
MTdebster921 is offline   Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off

All times are GMT -4. The time now is 02:37 AM.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.