Directions:
- In a small saucepan saute the onion in olive oil over a low-medium heat until soft but not brown.
- Drain any excess, mix with the pineapple pieces and bell peppers and set aside.
- Rinse the saucepan, add the sauce part 2 ingredients and mix thoroughly.
- Bring to a gentle boil stirring constantly until sauce starts to thicken slightly, remove from heat and stir through the sauce part 1 ingredients. I did this in advance and refrigerated a while.
- Season chicken with salt and/or pepper as desired.
- Cook chicken pieces in oil over medium - high heat for around 7-10 minutes until cooked through.
- Meanwhile gently warm back up the sauce and serve over the top along with rice or couscous.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 414.44 Kcal (1735 kJ) | ||
| Calories from fat | 191.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.26g | 33% | |
|---|---|---|---|
| Cholesterol | 30.75mg | 10% | |
| Sodium | 497.08mg | 21% | |
| Potassium | 274.33mg | 6% | |
| Total Carbs | 43.57g | 15% | |
| Sugars | 20.22g | 81% | |
| Dietary Fiber | 2.38g | 10% | |
| Protein | 12.78g | 26% | |
| Vitamin C | 21mg | 35% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 6.1mg | 34% | |
| Calcium | 46.3mg | 5% | |
| Amount Per 100 g | |||
| Calories | 191.5 Kcal (802 kJ) | ||
| Calories from fat | 88.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.82g | 33% | |
|---|---|---|---|
| Cholesterol | 14.21mg | 10% | |
| Sodium | 229.69mg | 21% | |
| Potassium | 126.76mg | 6% | |
| Total Carbs | 20.13g | 15% | |
| Sugars | 9.34g | 81% | |
| Dietary Fiber | 1.1g | 10% | |
| Protein | 5.9g | 26% | |
| Vitamin C | 9.7mg | 35% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 2.8mg | 34% | |
| Calcium | 21.4mg | 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.
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