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Polynesian Chicken and Rice

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

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

Nutrition 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

How to Make It

  1. Combine first 6 ingredients in a bowl; stir well, and set aside.

  2. 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.

  3. 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.