Pineapple Chicken Recipe

Looking for an easy pineapple chicken recipe? Learn how to make pineapple chicken using healthy ingredients.


Submitted by herbaltea

Makes 4 servings



http://www.canadianliving.com/food/quick_and_easy/sweet_and_sour_pineapple_chicken.php

Recipe Ingredients for pineapple chicken

1 lb (454 g) boneless skinless chicken breasts
3 tbsp (25 mL) all purpose flour
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) white pepper or black pepper
1/3 cup (75 mL) olive oil
3 tbsp (45 mL) ketchup
1 tbsp (15 mL) sodium-reduced soy sauce
1 tbsp (15 mL) rice vinegar
2 tsp (10 mL) minced gingerroot
1 onion, cut into 3/4-inch cubes
1 sweet red pepper, cut into 3/4-inch cubes
2 zucchini
250 ml pineapple chunks

Recipe Directions for pineapple chicken

  1. n bowl, combine chicken, egg white, cornstarch, flour, salt and pepper; let stand for 10 minutes.

  2. In wok or large skillet, heat oil over medium-high heat; stir-fry chicken, in batches and reserving cornstarch mixture in bowl, for 3 minutes or until golden-brown. Transfer to plate.

  3. Add broth, 1/3 cup (75 mL) water, ketchup, sherry (if using), soy sauce, vinegar, ginger and sugar to reserved cornstarch; whisk to combine. Set aside.

  4. Discard all but 1 tbsp (15 mL) oil from wok. Stir-fry onion and red and green peppers for about 3 minutes or until tender-crisp.

  5. Add chicken, pineapple and stock mixture to wok; stir-fry for 2 to 3 minutes or until thickened and chicken is coated.

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 360.9g
Amount Per Serving
Calories
469
Calories from Fat
242
% Daily Value*
Total Fat
26.9g
41%
Saturated Fat
4.9g
25%
Trans Fat
0.0g
Cholesterol
101mg
34%
Sodium
383mg
16%
Potassium
743mg
21%
Total Carbohydrates
21.0g
7%
Dietary Fiber
3.1g
12%
Sugars
10.8g
Protein
35.7g
Vitamin A 26% Vitamin C 130%
Calcium 5% Iron 14%
* 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
  • Very high in vitamin C
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