Sunday, February 17, 2013

You're sweet, not sour!

Sometimes, I'll find myself snacking on canned pineapples and I thought pineapples would be a great addition to chicken breast! I thought a Hawaiian chicken recipe might fit the bill, but I remembered that Michael does not like mangoes. Without the mangoes, I didn't think the flavor intensity would be high enough for our palates but what came about without the mangoes, was delicious indeed. If you have ever had sweet and sour chicken at your favorite Chinese take-out, consider this your sweet and not-so-sour chicken. It's sure to please even the pickiest eaters and will give your wallet a break from the take-out menu! Enjoy!

Pineapple Chicken
Yields: 3 servings

½ c. onion, thinly sliced
c. sugar
¼ tsp. garlic powder
1 c. ketchup
1 (20 oz.) can pineapple chunks, drained, reserving 3/4 cup liquid
2 tbsp. lemon juice
2 tbsp. soy sauce
4 boneless skinless chicken breasts, sliced in 1" strips
¼ c. flour
2 tbsp. vegetable oil
Preheat oven to 375°F

In a medium saucepan, combine onion, sugar, garlic powder, ketchup, reserved pineapple liquid, lemon juice, and soy sauce. Once the mixture has been brought to a boil, reduce the heat, cover and simmer for approximately 15 minutes. Stir occasionally, as sauce will thicken.
Meanwhile, put flour in a gallon size plastic back or shallow pan and coat the chicken lightly with flour. In a large skillet over medium heat, bring the oil to temperature of approximately 350°F. Add chicken and lightly brown for about 4-5 minutes.
Arrange the cooked chicken and pineapple chunks in a 2 quart baking dish. Top with sauce. Bake for 20-25 minutes or until chicken is hot and the sauce is bubbly. Serve over hot cooked rice.

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 621.3
  • Total Fat: 8.3 g
  • Cholesterol: 48.7 mg
  • Sodium: 1,203.2 mg
  • Total Carbs: 111.9 g
  • Dietary Fiber: 2.3 g
  • Protein: 24.4 g

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