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Post by Tia on Aug 21, 2005 17:27:35 GMT -5
* Exported from MasterCook *
Aloha Chicken
Recipe By : Serving Size : 4 Preparation Time :0:00 Categories :
Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breast halves 1 tablespoon all purpose flour olive oil spray 2 cans unsweetened pineapple chunks -- (8oz) drained 1 teaspoon cornstarch 1 tablespoon honey 1 tablespoon soy sauce, low sodium 1/8 teaspoon pepper 4 cups hot cooked brown rice
Faltten chicken to 1/4 inch thickness. Place 1 T. of flour in large resealable plastic bag: add chicken and shake to coat. In a skillet over medium heat,spray with olive oil, brown chicken for 3 to 5 minutes on each side or until juices run clear. Remove and keep warm.
Drain pineapple, reserving 1/4 c. juice. In a small bowl combine cornstarch and reserved juice until smooth. Add to skillet. Stir in honey, teriyaki sauce and pepper. Boil for 30 seconds or until thickened. Add pineapple and chicken; heat through. Serve over 1 c. brown rice.
Per Serving (excluding unknown items): 411 Calories; 3g Fat (7.0% calories from fat); 32g Protein; 63g Carbohydrate; 4g Dietary Fiber; 66mg Cholesterol; 227mg Sodium. Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates.
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