Polynesian chicken and rice

5 Servings

Ingredients

Quantity Ingredient
1½ cup 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 Skinned chicken breast halves, (6-ounce)
1 cup Long-grain white rice, uncooked
3 Cloves garlic, minced
1 cup Sliced green onions, (1-inch)
1 cup Chopped red bell pepper
8 ounces Unsweetened pineapple tidbits, (1 can) drained
2 tablespoons Coarsely chopped cashews

Directions

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

Per serving: 360 Calories; 5g Fat (13% calories from fat); 31g Protein; 49g Carbohydrate; 65mg Cholesterol; 466mg Sodium Recipe by: Cooking Light, March 1995, page 110 Posted to MC-Recipe Digest V1 #415 by igor@... on Jan 28, 1997.

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