Hula Chicken With Pineapple Barbecue Sauce Recipe

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Hula Chicken With Pineapple Barbecue Sauce

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Ingredients:

Serving

2 boneless skinless chicken breasts
4 slices deli ham
1/2 cup shredded low-fat white cheddar cheese
3 tbsp extra virgin olive oil, divided
salt
pepper
flour (for dredging)
2 slices fresh pineapple, chopped
1/2 vidalia onion, chopped
2 tbsp soy sauce
2 tbsp brown sugar
2 tbsp cider vinegar
1 cup tomato paste
2 cups brown rice, cooked

Directions:

Start the rice according to package directions.
Preheat oven to 400°F.
Carefully butterfly the chicken breasts with a very sharp knife. Spread open and put into a zip plastic bag with a little water. Pound flat with the back of a cast iron pan or meat mallet.
Remove from bag. Put 2 pieces of ham and half of the cheese on each breast. Roll up and secure with toothpicks. Sprinkle with salt and pepper, roll in flour until coated.
Heat 2 tbsp of the oil in a cast iron skillet. Add chicken rolls, seam side down, and cook on each side until golden brown. (About 8 - 10 minutes) Put in oven to finish cooking (about 8 more minutes).
Meanwhile, heat remaining 1 tbsp oil in medium skillet. Add chopped onion and pineapple. Stir until onion has softened. Add brown sugar, soy sauce, vinegar and tomato paste. Simmer, stirring occasionally until somewhat reduced.
When done, cut each chicken roll into diagonal slices. Serve with brown rice and the pineapple sauce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	407.57 Kcal (1706 kJ)
Calories from fat	132.74 Kcal
		% Daily Value*
Total Fat	14.75g	23%
Cholesterol	110.03mg	37%
Sodium	1632.24mg	68%
Potassium	1005.29mg	21%
Total Carbs	31.13g	10%
Sugars	9.77g	39%
Dietary Fiber	3.19g	13%
Protein	40.84g	82%
Vitamin C	10.4mg	17%
Iron	2.4mg	13%
Calcium	74.6mg	7%

Amount Per 100 g
Calories	127.77 Kcal (535 kJ)
Calories from fat	41.61 Kcal
		% Daily Value*
Total Fat	4.62g	23%
Cholesterol	34.49mg	37%
Sodium	511.7mg	68%
Potassium	315.15mg	21%
Total Carbs	9.76g	10%
Sugars	3.06g	39%
Dietary Fiber	1g	13%
Protein	12.8g	82%
Vitamin C	3.3mg	17%
Iron	0.7mg	13%
Calcium	23.4mg	7%

* 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.

Tastes

salty
savory
bitter
sweet

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