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
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