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Obesity Discussion · 01-28-06, 11:55 PM

Oriental chicken with braised pineapple ring
Dietitian's tip: If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice. Add a side of steamed broccoli to make it a quick and healthy meal.

SERVES 2
Ingredients
1 tablespoon cornstarch
1 tablespoon brown sugar
1/4 teaspoon oregano
1 garlic clove, crushed
1/2 teaspoon sesame oil
1 1/2 tablespoons reduced-sodium soy sauce
3/4 cup white wine
2 skinless, boneless chicken breasts, each 5 ounces
2 pineapple rings
1 teaspoon sunflower seeds

Directions
In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside.

Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done.

While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes.

To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately.

Nutritional Analysis(per serving)Calories 369 Cholesterol 82 mg
Protein 34 g Sodium 562 mg
Carbohydrate 25 g Fiber 1 g
Total fat 4 g Potassium 547 mg
Saturated fat 1 g Calcium 41 mg
Monounsaturated fat 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Protein and dairy 2
Sweets 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1 1/2
Meat and meat substitutes 5

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Meats, poultry and fish 2
Sweets 1

http://www.mayoclinic.com/health/hea...ecipes/NU00415

01-28-06, 11:55 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Oriental chicken with braised pineapple ring Oriental chicken with braised pineapple ring Dietitian's tip: If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice. Add a side of steamed broccoli to make it a quick and healthy meal. SERVES 2 Ingredients 1 tablespoon cornstarch 1 tablespoon brown sugar 1/4 teaspoon oregano 1 garlic clove, crushed 1/2 teaspoon sesame oil 1 1/2 tablespoons reduced-sodium soy sauce 3/4 cup white wine 2 skinless, boneless chicken breasts, each 5 ounces 2 pineapple rings 1 teaspoon sunflower seeds Directions In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside. Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done. While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes. To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately. Nutritional Analysis(per serving)Calories 369 Cholesterol 82 mg Protein 34 g Sodium 562 mg Carbohydrate 25 g Fiber 1 g Total fat 4 g Potassium 547 mg Saturated fat 1 g Calcium 41 mg Monounsaturated fat 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Fruits 1 Protein and dairy 2 Sweets 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Fruits 1 1/2 Meat and meat substitutes 5 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Fruits 1 Meats, poultry and fish 2 Sweets 1 http://www.mayoclinic.com/health/hea...ecipes/NU00415 __________________