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Ингредиенты
- 8 ounce Unsweetened crushed pineapple, (with juice)
- 1 Tbsp. Reduced-sodium soy sauce
- 1 Tbsp. Honey
- 2 x Clovers garlic, chopped
- 1/4 tsp Crushed red-pepper flakes
- 4 x Chicken breast halves (6 ounces each), skinned and boned
- 1/2 c. Diced onions
- 1/4 c. Packed brown sugar
- 2 Tbsp. Lime juice
- 1 tsp Chopped jalapeno pepper, (wear plastic gloves when handling)
- 1 tsp Chopped fresh cilatitro
Инструкции
- Strain the pineapple; reserve the juice. Place the pineapple in a medium bowl. Cover and chill.
- Place the pineapple juice in a shallow nonmetal dish. Add in the soy sauce, honey, garlic, and red-pepper flakes. Mix well. Add in the chicken and turn to coat all sides. Cover and chill for at least 4 hrs or possibly up to 24 hrs, turning occasionally.
- Preheat the grill or possibly broiler. Coat the grill rack or possibly broiler pan with no-stick spray.
- Remove the pineapple from the refrigerator. Add in the onions, brown sugar, lime juice, jalapeno peppers, and cilantro. Mix well. Let stand at room temperature.
- Remove the chicken from the marinade; reserve the marinade. Grill or possibly broil 4" from the heat for 5 min. Turn and cook for 5 min, or possibly till the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 breast.
- Transfer the marinade to a small saucepan. Bring to boil over medium-high heat. Cook for 5 min, or possibly till reduced by half. Pour over the chicken.
- Top with the salsa.
- Makes 4 servings
- To freeze, pack the cooled cooked chicken and sauce in a freezer-quality plastic container. Pack the salsa in a separate freezer-quality plastic container.
- To use, thaw both overnight in the refrigerator, Cover the chicken and microwave on high power for,3 min. Top with the salsa.
- NOTES : Serve this fast freezer entree with a side dish of rice or possibly orzo.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 112g | |
| Recipe makes 4 servings | |
| Calories 154 | |
| Calories from Fat 30 | 19% |
| Total Fat 3.28g | 4% |
| Saturated Fat 0.94g | 4% |
| Trans Fat 0.04g | |
| Cholesterol 22mg | 7% |
| Sodium 253mg | 11% |
| Potassium 174mg | 5% |
| Total Carbs 24.26g | 6% |
| Dietary Fiber 0.8g | 3% |
| Sugars 21.47g | 14% |
| Protein 7.93g | 13% |
