Island Chicken with Pineapple Salsa Recipe

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Ingredients

Count

Nutrition

292

Calories

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Ingredients:

Serving

8 oz unsweetened pineapple, crushed (with juice)
1 tbsp reduced-sodium soy sauce
1 tbsp honey
2 cloves garlic, minced
1/4 tsp red pepper flakes, crushed
4 chicken breast halves, skinned and boned (6 oz each)
1/2 cup onion, diced
1/4 cup brown sugar , packed
2 tbsp lime juice
1 tsp jalapeno pepper, minced (wear plastic gloves when handling)
1 tsp fresh cilantro, minced

Directions:

Strain the pineapple; reserve the juice. Place the pineapple in a medium bowl. Cover and refrigerate.
Place the pineapple juice in a shallow nonmetal dish.
Add the soy sauce, honey, garlic, and red-pepper flakes. Mix well.
Add the chicken and turn to coat all sides. Cover and refrigerate for at least 4 hours or up to 24 hours, turning occasionally.
Preheat the grill or broiler. Coat the grill rack or broiler pan with no-stick spray.
Remove the pineapple from the refrigerator. Add the onions, brown sugar, lime juice, jalapeno peppers, and cilantro. Mix well. Let stand at room temperature.
Remove the chicken from the marinade; reserve the marinade. Grill or broil 4 from the heat for 5 minutes.
Turn and cook for 5 minutes, or until the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 breast.
Transfer the marinade to a small saucepan. Bring to boil over medium-high heat. Cook for 5 minutes, or until reduced by half.
Pour over the chicken.
Top with the salsa.
To freeze, pack the cooled cooked chicken and sauce in a freezer-quality plastic container.
Pack the salsa in a separate freezer-quality plastic container.
To use, thaw both overnight in the refrigerator, Cover the chicken and microwave on high power for, 3 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	291.93 Kcal (1222 kJ)
Calories from fat	57.55 Kcal
		% Daily Value*
Total Fat	6.39g	10%
Cholesterol	37.42mg	12%
Sodium	492.68mg	21%
Potassium	460.18mg	10%
Total Carbs	49.36g	16%
Sugars	43.68g	175%
Dietary Fiber	1.49g	6%
Protein	10.71g	21%
Vitamin C	28.9mg	48%
Iron	1.3mg	7%
Calcium	54.7mg	5%

Amount Per 100 g
Calories	191.29 Kcal (801 kJ)
Calories from fat	37.71 Kcal
		% Daily Value*
Total Fat	4.19g	10%
Cholesterol	24.52mg	12%
Sodium	322.84mg	21%
Potassium	301.54mg	10%
Total Carbs	32.34g	16%
Sugars	28.62g	175%
Dietary Fiber	0.97g	6%
Protein	7.02g	21%
Vitamin C	18.9mg	48%
Iron	0.8mg	7%
Calcium	35.8mg	5%

* 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

< 200 kcals

Weightwatchers Points

6.1

Points
8

PointsPlus

Good Points

saturated fat free

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