Skillet Chicken
Skillet Chicken
Serve over rice for an easy low fat main dish.
Servings: 6
• 1 - 8 ounce can pineapple chunks - unsweetened
• 4 boneless, skinless chicken breasts
• 1 can fat free chicken broth
• 2 tablespoons brown sugar or brown sugar substitute
• 1 medium green bell pepper, cut in square chunks
• 3 tablespoons cornstarch
• 2 teaspoons soy sauce
• 1/4 cup cider vinegar
• 1 large clove garlic, minced
• 1/4 cup water
Drain pineapple chunks, reserving liquid.
Spray large nonstick skillet with cooking oil spray. Brown chicken on both sides in heated skillet. Add reserved pineapple juice, broth, vinegar, sugar, soy sauce and garlic. Cover and cook over low heat for 45 minutes stirring occasionally. Add green pepper and pineapple chunks and cook 5 minutes more, until pepper is crisp tender.
Combine cornstarch and water; gradually stir into sauce. Cook, stirring until thickened. Serve with cooked rice and garnish with parsley sprigs.
Per Serving: 354 Calories
3 Fat (7.6% calories from fat)
60g Protein
23g Carbohydrate
1g Dietary Fiber
137mg Cholesterol
549mg Sodium
__________________
_________________________
Carrie
Open RNY - Sept. 11, 2006
5'3" Start 239 / Current 110
One-der-land Club October 1, 2006
Over-weight Club December 13, 2006
Doctor's goal: 140lbs March 23, 2007
Open Gallbladder Surgery: August 13, 2007
TT Gym rat club member #4
Current: 16% BF
|
Linear Mode
