ALOHA CHICKEN AND PINEAPPLE
Ingredients:
1 C. white rice
1 T. canola oil
2 T. honey
2 T. balsamic vinegar
1 T. soy sauce
1 tsp. Dijon-style mustard
4 boneless, skinless chicken breast halves
1 (20 oz.) can sliced pineapple in juice, pineapple drained and 1 tablespoon juice reserved
Cook rice according to package directions. Preheat oven to 400ºF.
In small jar, combine reserved pineapple juice, oil, honey, vinegar,
soy sauce and mustard; shake marinade well. Toss chicken with
3 tablespoons of marinade to coat, discarding chicken marinade
when done.
Brush pineapple rings with other half of marinade, reserving
leftover marinade.
Coat 2 large baking dishes with vegetable oil spray. Arrange
chicken and pineapple rings in a single layer and bake for
8 to 10 minutes, until chicken’s juices run clear. Before serving,
brush chicken with leftover marinade and season with salt and
pepper to taste.
Top rice with chicken and pineapple rings.
Makes 4 servings.
Per serving: 403 calories, 44g carbohydrates, 42g protein,
6g total fat (1g saturated), 98mg cholesterol, 1g fiber, 342mg
sodium. Calories from fat: 13%
B-man 