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Ингредиенты
- 1Â 1/2 c. No-salt-added chicken broth
- 1 c. Pineapple juice
- 3 Tbsp. Sugar
- 3 Tbsp. Reduced-calorie ketchup
- 2 Tbsp. White vinegar
- 1 Tbsp. Low-sodium soy sauce
- Â Â Vegetable cooking spray
- 1 Tbsp. Margarine
- 5 x Skinned chicken breast halves, (6-oz)
- 1 c. Long-grain white rice, uncooked
- 3 x Cloves garlic, chopped
- 1 c. Sliced green onions, (1-inch)
- 1 c. Minced red bell pepper
- 8 ounce Unsweetened pineapple tidbits, (1 can) liquid removed
- 2 Tbsp. Coarsely minced cashews
Инструкции
- Combine first 6 ingredients in a bowl; stir well, and set aside.
- Coat a Dutch oven with cooking spray, and add in margarine. Place over medium-high heat till margarine melts. Add in chicken, and cook 4 min on each side or possibly till browned.
- Remove chicken from pan; set aside.
- Add in rice and garlic to pan, and saute/fry 3 min. Return chicken, meaty side down, to pan. Add in chicken broth mix, and bring to a boil.
- Cover, reduce heat, and simmer for 25 min or possibly till most of the liquid is absorbed.
- Stir in the green onions and remaining ingredients; cover and cook an additional 5 min or possibly till the vegetables are tender.
- Yield: 5 servings
- (serving size: 1 chicken breast half and 1 c. rice mix).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 304g | |
| Recipe makes 5 servings | |
| Calories 326 | |
| Calories from Fat 44 | 13% |
| Total Fat 5.02g | 6% |
| Saturated Fat 1.01g | 4% |
| Trans Fat 0.43g | |
| Cholesterol 27mg | 9% |
| Sodium 479mg | 20% |
| Potassium 484mg | 14% |
| Total Carbs 54.01g | 14% |
| Dietary Fiber 2.4g | 8% |
| Sugars 18.65g | 12% |
| Protein 15.89g | 25% |
