Aloha Chicken

‘I’m always on the lookout for low-fat recipes that are scrumptious, too, like this one,’ comments Jenny Reece of Lowry, Minnesota. In her dish, quick-cooking chicken breasts get wonderful sweet flavor from pineapple, honey and teriyaki sauce.

Categories: Lunch, Low Calorie, Low Sodium, Dinner, High Protein, Dairy-Free

Here’s What You Need
  • 2 (8 ounce) cans pineapple chunks
  • 1/8 teaspoon pepper
  • 1 tablespoon vegetable oil
  • 1 tablespoon reduced sodium teriyaki sauce
  • 4 (4 ounce) boneless, skinless chicken breast halves
  • Hot cooked rice
  • 1 tablespoon all-purpose flour
  • 1 teaspoon cornstarch
  • 1 tablespoon honey
Instructions
  1. Flatten the chicken to 1/4-in.
  2. thickness.
  3. Place flour in a large resealable plastic bag; add chicken and shake to coat.
  4. In a skillet over medium heat, brown chicken in oil for 3-5 minutes on each side or until juices run clear.
  5. Remove and keep warm.
  6. Drain pineapple, reserving 1/4 cup juice.
  7. (Discarding remaining juice or save for another use.
  8. ) In a small bowl, combine cornstarch and reserved juice until smooth.
  9. Add to skillet.
  10. stir in honey, teriyaki sauce and pepper.
  11. Boil for 30 seconds or until thickened.
  12. Add pineapple and chicken; heat through.
  13. Serve over rice.
Nutrition Facts

Servings: 4, Calories: 238, Fat: 7g, Cholesterol: 73mg, Sodium: 145mg, Carbohydrate: 17g, Protein: 28g

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About dkpilates

Pilates Instructor, Yoga Instructor, Personnel trainer and Group Fitness Instructor. Don teaches Contemporary and the Authentic forms of Pilates, in the later 90's, Don began his study of Yoga. His study of Yoga includes the Hatha, Iyengar, Bikram, and Astanga disciplines. His other areas of interest in fitness include Martial Arts, Spin, Boot Camp Training, and Weight Training. Don has extensive training and certifications from AFFA, IDEA, MadDog, B-Fit and Polestar. Don Continues his of Pilates education with Michelle Larson in Santa Fe New Mexico. His personal philosophy related to fitness is to aid students in a personalized balance of strength, stamina and flexibility. He is dedicated to design a program specifically for his students independent of the season of their life to create functional movement and help them reach their fitness goals.
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