Sauteed Chicken Breasts With Pineapple and Jalapeno Chilies Recipe

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Sauteed Chicken Breasts With Pineapple and Jalapeno Chilies
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Ingredients
13
Count
Nutrition
309
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Arrange chicken breasts in a single layer on a work surface and cover with plastic wrap. Using a heavy skillet or a rolling pin, pound them until flattened to about 1/2 inch thick.
  2. In a shallow dish, combine the flour, salt and pepper. Dredge both sides of each breast in the seasoned flour.
  3. In a large nonstick skillet over medium-high, heat the oil and butter. Add the chicken breasts and cook until they are well browned on both sides and no longer pink at the center, about 4 minutes per side. Transfer them to a plate and cover with foil to keep warm. Do not clean the skillet.
  4. While the chicken breasts are cooking, drain the juice from the pineapple into a measuring cup. Add enough orange juice to total 3/4 cup. Stir in the cornstarch, then set aside.
  5. Return the skillet to the stove over medium-low. Add the drained pineapple and brown sugar. Cook, stirring constantly, until the pineapple begins to brown, 3 to 4 minutes. Add the chilies and garlic and stir until the garlic is beginning to color, 1 to 2 minutes.
  6. Stir in the reserved juice. Bring the sauce to a simmer and cook until thickened and reduced slightly, 4 to 5 minutes. Stir in the cilantro, then serve, spooned over the chicken breasts.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 308.83 Kcal (1293 kJ)
Calories from fat 98.37 Kcal
% Daily Value*
Total Fat 10.93g 17%
Cholesterol 91.25mg 30%
Sodium 1041.92mg 43%
Potassium 582.9mg 12%
Total Carbs 25.05g 8%
Sugars 15.91g 64%
Dietary Fiber 1.14g 5%
Protein 30.38g 61%
Vitamin C 23.1mg 39%
Iron 0.2mg 1%
Calcium 30.2mg 3%
Amount Per 100 g
Calories 113.08 Kcal (473 kJ)
Calories from fat 36.02 Kcal
% Daily Value*
Total Fat 4g 17%
Cholesterol 33.41mg 30%
Sodium 381.49mg 43%
Potassium 213.43mg 12%
Total Carbs 9.17g 8%
Sugars 5.83g 64%
Dietary Fiber 0.42g 5%
Protein 11.12g 61%
Vitamin C 8.5mg 39%
Iron 0.1mg 1%
Calcium 11.1mg 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

  • 6.9
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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