Polynesian Chicken and Rice

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Yield:

5 servings (serving size: 1 chicken breast half and 1 cup rice mixture)

Recipe from

Cooking Light

Nutritional Information

Calories 406
Caloriesfromfat 13 %
Fat 5.9 g
Satfat 1.2 g
Monofat 2.4 g
Polyfat 1.5 g
Protein 30.7 g
Carbohydrate 55.3 g
Fiber 1.8 g
Cholesterol 66 mg
Iron 3.6 mg
Sodium 230 mg
Calcium 58 mg

Ingredients

1 1/2 cups no-salt-added chicken broth
1 cup pineapple juice
3 tablespoons sugar
3 tablespoons reduced-calorie ketchup
2 tablespoons white vinegar
1 tablespoon low-sodium soy sauce
Vegetable cooking spray
1 tablespoon margarine
5 (6-ounce) chicken breast halves, skinned
1 cup long-grain white rice, uncooked
3 garlic cloves, minced
1 cup (1-inch) sliced green onions
1 cup chopped red bell pepper
1 (8-ounce) can unsweetened pineapple tidbits, drained
2 tablespoons coarsely chopped cashews

Preparation

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.

Note:

Elizabeth J. Taliaferro,

March 1995
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