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Carribean Chicken Recipe

Looking for an easy Carribean Chicken recipe? Learn how to make Carribean Chicken using healthy ingredients.


Submitted by jbortz

Makes 8 servings



Recreation of Frozen Dinner: Eating Right--Pineapple Black Bean Chicken

Recipe Ingredients for Carribean Chicken

1 Pam cooking spray
24 oz. boneless skinless chicken breasts
1 tsp Salt
1 tsp Pepper
3 cloves garlic, minced
2 teaspoons minced ginger root
1 can (13 3/4 ounces) Chicken Broth
12 oz pineapple tidbits
1/2 c raisins
1 tsp soy sauce
1 tsp vinegar
2 tsp light brown sugar
1 tsp turmeric
1 tsp paprika
1/4 tsp red pepper flakes
2 tbsp cornstarch
1/4 cup water

Recipe Directions for Carribean Chicken

  1. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken breasts over medium heat until browned, 5 to 7 minutes on each side; sprinkle lightly with salt and pepper. Transfer chicken to 13 X 9 inch backing pan.

  2. Spray medium skillet with cooking spray; heat over medium heat until hot. Saute garlic and ginger root until tender. Stir in rest of ingredients except cornstarch and water. Heat to boiling. Mix cornstarch and cold water; stir into pineapple mixture. Boil, stirring constantly, until thickened about 1 minute.

  3. Pour mixture over chicken. Bake, uncovered, until chicken is tender and juices run clear when pierced, about 30 minutes.

  4. Serve with white/wild rice blend with red pepper added and black beans with onions and garlic.

Categories

Main Dish

Nutrition Facts
Serving Size 225.5g
Amount Per Serving
Calories
237
Calories from Fat
62
% Daily Value*
Total Fat
6.9g
11%
Saturated Fat
1.9g
9%
Trans Fat
0.0g
Cholesterol
76mg
25%
Sodium
639mg
27%
Potassium
412mg
12%
Total Carbohydrates
16.6g
6%
Dietary Fiber
1.3g
5%
Sugars
10.6g
Protein
26.8g
Vitamin A 5% Vitamin C 36%
Calcium 3% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • High in selenium
  • High in vitamin B6
  • High in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sodium
  • High in sugar
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