Chicken with braised pineapple - Mayo Clinic

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Chicken with braised pineapple

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Add a side of steamed broccoli to make this a quick and healthy meal.

Number of servings

Serves 6

Ingredients

3 tablespoons cornstarch 3 tablespoons brown sugar 3/4 teaspoon oregano 3 garlic cloves, crushed 1 1/2 teaspoons sesame oil 3 tablespoons reduced-sodium soy sauce 1 1/2 cups white wine 6 skinless, boneless chicken breasts, each 5 ounces 6 pineapple rings 3 teaspoons sunflower seeds

Directions

In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside. Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done. While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes. To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately.

Nutritional analysis per serving

Serving size 1 breast and toppings

Cholesterol 82 mgCalories 266Sodium 394 mgTotal fat 4 gTotal carbohydrate 14 gSaturated fat 1 gDietary fiber 0 gTrans fat 0 gAdded sugars 4 gMonounsaturated fat 1 gProtein 34 gTotal sugars 7 g

DASH Eating Plan Servings

Meats, poultry and fish 5 Fruits 1 DASH diet: Recommended servings Sample DASH menus

Diabetes Meal Plan Choices

Meat and meat substitutes 5 Fruits 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 2 Fruits 1/2 ShareTweet May 19, 2021

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