Tuesday, March 16, 2010

Caribbean Chicken

  • 12 oz chicken tenderloins, cut into bite size pieces
  • 1 cup (1 small can) pineapple tidbits, drained, reserve ¼ cup pineapple juice
  • 1/2 chopped green bell pepper
  • 1/4 cup water
  • 1/2 tablespoon cornstarch
  • 1 tablespoons cider vinegar
  • 1 tablespoons brown sugar (I use no calorie substitute)
  • 1/8 teaspoon dried garlic powder
  • 1/8 teaspoon dried ginger
  • 1/2 large diced banana
  • 1 oz slivered almonds, optional
  • 1 cup uncooked brown rice or couscous (I use boil in bag rice or plain couscous)

  1. Cook rice or couscous according to package directions.
  2. In a large skillet sprayed with vegetable cooking spray, sauté bell pepper for 5 minutes until tender. Stir in chicken and pineapple and cook for another 5 minutes until chicken is cooked through.
  3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well.
  4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often.
  5. Fold in banana and almonds. Heat through.
  6. Serve over cooked brown rice or couscous
Makes 3 servings

(w/o almonds or couscous)
Calories 146
Fat 1g
Cholesterol 20mg
Potassium 23mg
Carbs 18g
Fiber 1g
Sugars 7g
Protein 20g

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