Average Rating: 4.212121TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 4 servings.Ingredients
- 4 boneless skinless chicken breast halves (4 ounces each)
- 1 tablespoon all-purpose flour
- 1 tablespoon canola oil
- 2 cans (8 ounces each) unsweetened pineapple chunks
- 1 teaspoon cornstarch
- 1 tablespoon honey
- 1 tablespoon reduced-sodium teriyaki sauce or reduced-sodium soy sauce
- 1/8 teaspoon pepper
- Hot cooked rice
Instructions
- 1. Flatten the chicken to 1/4-in. thickness. Place flour in a large shallow dish; add chicken and turn to coat.
- 2. In a large skillet, brown chicken over medium heat in oil until juices run clear, 3-5 minutes on each side. Remove and keep warm. Drain pineapple, reserving 1/4 cup juice. (Discard remaining juice or save for another use.)
- 3. In a small bowl, combine cornstarch and reserved juice until smooth. Gradually add to skillet. Stir in the honey, teriyaki sauce and pepper. Bring to a boil. Cook and stir until thickened, about 30 seconds. Add pineapple and chicken; heat through. Serve with rice.
Nutrition Facts
1 serving (calculated without rice): 247 calories, 6g fat (1g saturated fat), 63mg cholesterol, 135mg sodium, 22g carbohydrate (19g sugars, 1g fiber), 24g protein. Diabetic exchanges: 3 lean meat, 1 fruit, 1/2 starch, 1/2 fat.
