Mayo Clinic Health Library

Recipe: Oriental chicken with braised pineapple ring

Updated: 07-01-2008

Dietitian's tip: If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice. Add a side of steamed broccoli to make it a quick and healthy meal.

Ingredients

Serves: 2

1 tablespoon cornstarch
1 tablespoon brown sugar
1/4 teaspoon oregano
1 garlic clove, crushed
1/2 teaspoon sesame oil
1 1/2 tablespoons reduced-sodium soy sauce
3/4 cup white wine
2 skinless, boneless chicken breasts, each 5 ounces
2 pineapple rings
1 teaspoon 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
  • Calories: 369
  • Total carbohydrate: 25 g
  • Cholesterol: 82 mg
  • Dietary fiber: 1 g
  • Monounsaturated fat: 1 g
  • Protein: 34 g
  • Saturated fat: 1 g
  • Sodium: 562 mg
  • Total fat: 4 g
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DASH Eating Plan Servings

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