Quick Caribbean Pineapple Chicken Recipe

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Quick Caribbean Pineapple Chicken
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Ingredients
13
Count
Nutrition
747
Calories
Total time
35
Minutes
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Ingredients:

Directions:

  1. Mix water, honey, soy sauce, lime juice, coconut extract and red pepper.
  2. Set aside.
  3. Cut pineapple slices in half.
  4. In a nonstick skillet, sauté in oil over medium heat until slightly browned.
  5. Set aside.
  6. Rub chicken breasts with garlic.
  7. Dredge in flour until thoroughly coated.
  8. In pan juices, sauté chicken over medium heat until browned,about 2 minutes.
  9. Turn and brown other side.
  10. Remove chicken from pan and set aside.
  11. Rinse or wipe pan.
  12. Note: you don't need to cook the chicken in this step; you're just browning the flour coating so that it sticks to the chicken while it's simmering in the sauce.
  13. Cooking the flour also prevents a pasty flavor.
  14. Pour honey-soy mixture into pan.
  15. Return chicken to pan and simmer in honey mixture for 12-15 minutes over low heat.
  16. Turn chicken once during cooking being careful not to tear the coating.
  17. Note: Make sure the sauce is only simmering.
  18. If the heat is too high, the mixture bubbles vigorously and burns, ruining the flavor of the dish.
  19. Serve over rice.
  20. Serve with snow peas or broccoli, arranged decoratively with pineapple.
  21. Garnish with a sprinkle of cilantro and crushed red pepper, if desired.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 746.71 Kcal (3126 kJ)
Calories from fat 231.71 Kcal
% Daily Value*
Total Fat 25.75g 40%
Cholesterol 139.24mg 46%
Sodium 3193.64mg 133%
Potassium 905.23mg 19%
Total Carbs 84.07g 28%
Sugars 60.49g 242%
Dietary Fiber 3.51g 14%
Protein 54.39g 109%
Vitamin C 11.2mg 19%
Iron 2.1mg 12%
Calcium 101mg 10%
Amount Per 100 g
Calories 146.11 Kcal (612 kJ)
Calories from fat 45.34 Kcal
% Daily Value*
Total Fat 5.04g 40%
Cholesterol 27.25mg 46%
Sodium 624.93mg 133%
Potassium 177.13mg 19%
Total Carbs 16.45g 28%
Sugars 11.84g 242%
Dietary Fiber 0.69g 14%
Protein 10.64g 109%
Vitamin C 2.2mg 19%
Iron 0.4mg 12%
Calcium 19.8mg 10%

* 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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Recipe Tags

Weightwatchers Points

  • 16.4
    Points
  • 20
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium,
  • High in Sugar

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