Island Bird: Pineapple-Rum Chicken Recipe

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Island Bird: Pineapple-Rum Chicken
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Ingredients
13
Count
Nutrition
537
Calories
Total time
52
Minutes
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Ingredients:

Directions:

  1. Cook the rice by following the package directions; while the rice cooks, make the chicken and sauce.
  2. Cut the pineapple into bite-size pieces.
  3. Heat a medium saucepan over med-high heat.
  4. Add in 1 tablespoon vegetable oil; add in the onions, garlic, salt, and crushed red pepper flakes; cook, stirring frequently, for 2 minutes.
  5. Add in the pineapple chunks and the juice from the container (no more than 1/2 cup); stir to combine.
  6. Remove the pan from the heat; add in the spiced rum.
  7. Return the pan to the heat, keeping a little distance in case the pot flames up.
  8. You can flame it on purpose, if you want to look cool.
  9. Either way, let the alcohol cook away, 1 minute.
  10. Add in the chicken stock and bring the mixture to a simmer, then cook until it reduces hy half and has thickened slightly.
  11. While the sauce is simmering, preheat a large nonstick skillet over med-high heat with the remaining 2 tablespoons oil.
  12. Season the chicken with salt and pepper, then add to the hot skillet.
  13. Cook chicken for 6 minutes on each side (for a smoky taste, grill the chicken on a grill pan or on an outdoor grill).
  14. Slice breasts and return to the large skillet.
  15. Pour in the pineapple and sauce and combine with a good shake of the pan.
  16. Add in the parsley and cilantro; turn off the heat.
  17. Let stand for a minute or two.
  18. Serve up the jasmine rice and top with a liberal amount of the Island Bird.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 536.78 Kcal (2247 kJ)
Calories from fat 128.06 Kcal
% Daily Value*
Total Fat 14.23g 22%
Cholesterol 20.33mg 7%
Sodium 267.76mg 11%
Potassium 265.54mg 6%
Total Carbs 80.74g 27%
Sugars 3.38g 14%
Dietary Fiber 0.57g 2%
Protein 13.27g 27%
Vitamin C 6.9mg 12%
Iron 0.3mg 1%
Calcium 17.3mg 2%
Amount Per 100 g
Calories 183.94 Kcal (770 kJ)
Calories from fat 43.88 Kcal
% Daily Value*
Total Fat 4.88g 22%
Cholesterol 6.97mg 7%
Sodium 91.75mg 11%
Potassium 90.99mg 6%
Total Carbs 27.67g 27%
Sugars 1.16g 14%
Dietary Fiber 0.19g 2%
Protein 4.55g 27%
Vitamin C 2.4mg 12%
Iron 0.1mg 1%
Calcium 5.9mg 2%

* 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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Recipe Tags

Weightwatchers Points

  • 11.8
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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