Ingredients:
- 1 pineapple, cored, peeled and cut into 1-inch pieces
- black beans , recipe follows
- 2 -3 tbsp marinade from chicken tonette
Directions:
- In a large bowl combine all ingredients except the chicken, pineapple, and red onion, and mix until evenly combined. Separate the mixture in half, placing one half into a re-sealable bag with the chicken. Marinate this overnight in the refrigerator. Optional: Skewer chicken, onion, and pineapple for presentation. Keep the remainder of the marinade in the refrigerator.
- On a non-stick grill pan, over high heat spray a little olive oil to coat the pan. Place the marinated chicken onto the hot pan. Brown the pieces on all sides. To the same pan, add the onions and pineapple. Once the onions have softened remove both the onions and the chicken and reserve. Continue to cook the pineapple until it has caramelized on both sides. Remove to a plate with the chicken and onions.
- Black Beans and Rice:
- Place rice, stock, turmeric, and chili powder into a large microwave safe bowl or measuring cup. Microwave on high for 10 minutes and on medium for an additional 15 minutes. Remove from microwave and fluff rice with a fork. Stir in marinade and black beans. Serve with Chicken Tonette.
- Yield: 6 servings
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 270.25 Kcal (1131 kJ) | ||
| Calories from fat | 43.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.87g | 7% | |
|---|---|---|---|
| Cholesterol | 12.61mg | 4% | |
| Sodium | 6077.5mg | 253% | |
| Potassium | 841.12mg | 18% | |
| Total Carbs | 43.17g | 14% | |
| Sugars | 21.65g | 87% | |
| Dietary Fiber | 5.44g | 22% | |
| Protein | 14.32g | 29% | |
| Vitamin C | 31.2mg | 52% | |
| Vitamin A | 1mg | 33% | |
| Iron | 119.1mg | 661% | |
| Calcium | 244.5mg | 24% | |
| Amount Per 100 g | |||
| Calories | 62.33 Kcal (261 kJ) | ||
| Calories from fat | 10.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.12g | 7% | |
|---|---|---|---|
| Cholesterol | 2.91mg | 4% | |
| Sodium | 1401.67mg | 253% | |
| Potassium | 193.99mg | 18% | |
| Total Carbs | 9.96g | 14% | |
| Sugars | 4.99g | 87% | |
| Dietary Fiber | 1.26g | 22% | |
| Protein | 3.3g | 29% | |
| Vitamin C | 7.2mg | 52% | |
| Vitamin A | 0.2mg | 33% | |
| Iron | 27.5mg | 661% | |
| Calcium | 56.4mg | 24% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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