Chicken with braised pineapple

Date Updated: 05/19/2021

Serving Info

Serves 6

Dietician Tip

Add a side of steamed broccoli to make this a quick and healthy meal.

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.

Ingredients

3 tablespoons cornstarch
3 tablespoons brown sugar
3/4 teaspoon oregano
3 garlic cloves, crushed
1 1/2 teaspoons sesame oil
3 tablespoons reduced-sodium soy sauce
1 1/2 cups white wine
6 skinless, boneless chicken breasts, each 5 ounces
6 pineapple rings
3 teaspoons sunflower seeds