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Polynesian Chicken and Rice Recipe

Polynesian Chicken and Rice Recipe

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Ingredients

Count

Nutrition

231

Calories

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Ingredients:

Serving

1 1/2 cups no-salt-added chicken broth
1 cup pineapple juice
3 tbsp sugar
3 tbsp reduced-calorie ketchup
2 tbsp white vinegar
1 tbsp low-sodium soy sauce
vegetable cooking spray
1 tbsp margarine
5 (6-oz) chicken breast halves, skinned
1 cup long- grain white rice, uncooked
3 garlic cloves, minced
1 cup (1-inch) sliced green onions
1 cup chopped red bell pepper
1 (8-oz) can unsweetened pineapple tidbits, drained
2 tbsp coarsely chopped cashews

Directions:

Combine first 6 ingredients in a bowl; stir well, and set aside.
Coat a Dutch oven with cooking spray, and add margarine. Place over medium-high heat until margarine melts. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; set aside.
Add rice and garlic to pan, and sauté 3 minutes. Return chicken, meaty side down, to pan. Add chicken broth mixture, and bring to a boil. Cover, reduce heat, and simmer for 25 minutes or until most of the liquid is absorbed. Stir in the green onions and remaining ingredients; cover and cook an additional 5 minutes or until the vegetables are tender.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	230.53 Kcal (965 kJ)
Calories from fat	110.2 Kcal
		% Daily Value*
Total Fat	12.24g	19%
Cholesterol	24.95mg	8%
Sodium	319.91mg	13%
Potassium	220.52mg	5%
Total Carbs	23.18g	8%
Sugars	12.67g	51%
Dietary Fiber	1.82g	7%
Protein	8.49g	17%
Vitamin C	44.9mg	75%
Vitamin A	1mg	32%
Iron	17mg	94%
Calcium	26.9mg	3%

Amount Per 100 g
Calories	150.34 Kcal (629 kJ)
Calories from fat	71.86 Kcal
		% Daily Value*
Total Fat	7.98g	19%
Cholesterol	16.27mg	8%
Sodium	208.63mg	13%
Potassium	143.81mg	5%
Total Carbs	15.12g	8%
Sugars	8.26g	51%
Dietary Fiber	1.19g	7%
Protein	5.54g	17%
Vitamin C	29.3mg	75%
Vitamin A	0.6mg	32%
Iron	11.1mg	94%
Calcium	17.5mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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