Saturday, August 4, 2012

Recipe of the Day

Hawaiian Chicken


1/4 cup of pineapple juice
2 tablespoons ketchup
2 tablespoons lower-sodium soy sauce
1 1/2 teaspoons minced peeled ginger
2 garlic gloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon salt, divided
1/2 teaspoon of black pepper
2 cups hot cooked long grain white rice
1/4 cup chopped fresh cilantro
Cooking spray


1) Combine first 5 ingredients. Reserve 1/4 cup marinade; place remaining marinade in a zip lock bag. Add chicken to bag and seal. Chill 4 hours.

2) Heat a grill pan over medium heat. Cover pan with cooking spray. Remove chicken from bag; discard marinade from bag. Sprinkle chicken with a 1/2 teaspoon of salt and pepper. Add chicken to pan; baste with two tablespoons reserved marinade. Cook 6 mins. Turn chicken over; baste with two tablespoons of reserved marinade. Cook 6 mins.

3) Combine rice, 1/4 teaspoon salt, and cilantro.

This recipe provides 4 servings ( 1 breast half and 1/2 cup rice)

Nutritional per serving:

Calories: 247
Fat: 1.8 grams
Protein 29.9 grams
Carbs: 25.2 grams
Cholesterol: 68 grams
Iron: 19 mg
Sodium: 647 mg
Calcium: 26 mg

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