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Prep Time: 20 Minutes Cook Time: 0 Minutes |
Ready In: 20 Minutes Servings: 4 |
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I'm always on the lookout for low-fat recipes that are scrumptious, too, like this one, comments Jenny Reece of Lowry, Minnesota. In her dish, quick-cooking chicken breasts get wonderful sweet flavor from pineapple, honey and teriyaki sauce. Ingredients:
4 boneless skinless chicken breast halves (4 ounces each) |
1 tablespoon king arthur unbleached all-purpose flour |
1 tablespoon vegetable oil |
2 cans (8 ounces each) unsweetened pineapple chunks |
1 teaspoon cornstarch |
1 tablespoon honey |
1 tablespoon reduced-sodium teriyaki sauce or reduced-sodium soy sauce |
1/8 teaspoon pepper |
hot cooked rice |
Directions:
1. Flatten the chicken to 1/4-in. thickness. Place flour in a large resealable plastic bag; add chicken and toss to coat.
2. In a large skillet, brown chicken over medium heat in oil for 3-5 minutes on each side or until juices run clear. Remove and keep warm. Drain pineapple, reserving 1/4 cup juice. (Discard remaining juice or save for another use.)
3. In a small bowl, combine cornstarch and reserved juice until smooth. Gradually add to skillet. stir in the honey, teriyaki sauce and pepper. Bring to a boil. Cook and stir for 30 seconds or until thickened. Add pineapple and chicken; heat through. Serve with rice. Yield: 4 servings.
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