Low Fat Tropical Chicken Recipe

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Ingredients:

Serving

6 boneless skinless chicken breasts
1 1/2 cups long grain white rice
4 garlic cloves
1 cup fat free chicken broth
1 cup orange juice
2 tsp ground ginger
2 tbsp ketchup
2 tbsp honey
2 tbsp rice vinegar
1 tbsp light soy sauce
1 (20 oz) can canned pineapple chunks, drained and reserved 1 cup (about 2 1/2 cups)
scallion (to garnish )

Directions:

In a deep skillet or pan, sprayed with vegetable spray, brown the breasts 3 minutes each side.
Set aside on a plate.
Add rice and garlic to the pan and cook till rice is translucent.
Place the chicken over the rice and add the remainder of the ingredients, including juice.
Bring this to a boil and then turn to low.
Simmer, covered till the rice is cooked about 20-30 minutes.
Sprinkle with scallions and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	328.24 Kcal (1374 kJ)
Calories from fat	81.72 Kcal
		% Daily Value*
Total Fat	9.08g	14%
Cholesterol	139.24mg	46%
Sodium	1006.07mg	42%
Potassium	774.83mg	16%
Total Carbs	15.19g	5%
Sugars	10g	40%
Dietary Fiber	0.33g	1%
Protein	48.81g	98%
Vitamin C	22.9mg	38%
Iron	0.2mg	1%
Calcium	29.3mg	3%

Amount Per 100 g
Calories	95.41 Kcal (399 kJ)
Calories from fat	23.75 Kcal
		% Daily Value*
Total Fat	2.64g	14%
Cholesterol	40.47mg	46%
Sodium	292.44mg	42%
Potassium	225.23mg	16%
Total Carbs	4.42g	5%
Sugars	2.91g	40%
Dietary Fiber	0.1g	1%
Protein	14.19g	98%
Vitamin C	6.7mg	38%
Calcium	8.5mg	3%

* 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

7.3

Points
8

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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