Hawaiian Chicken
Jasmine Rice and Roasted Broccoli
Ingredients
- 6 (6-oz) boneless, skinless chicken breasts
- ½ tsp salt
- ½ tsp pepper
- 2 Tbsp olive oil
- 1 (20-oz) can pineapple chunks in juice
- ½ cup packed brown sugar
- 3 Tbsp low-sodium soy sauce
- ½ tsp ground ginger
Instructions
- Pound chicken to an even thickness with the heel of your hand or a meat mallet. Sprinkle chicken with salt and pepper.
- Cook chicken, in batches if necessary, in hot oil 5 to 6 minutes per side or until done.
- Meanwhile, cook pineapple with juice, brown sugar, soy sauce, and ginger in another skillet; cook 3 to 4 minutes, stirring occasionally. Add chicken to skillet; cook 2 to 3 minutes or until sauce is thickened.
Side Dish Ingredients
- 2 (12-oz) pkg broccoli florets
- 3 Tbsp olive oil
- ½ tsp salt
- ½ tsp pepper
- 3 (3.5-oz) pouches boil-in-bag jasmine rice
Side Dish Instructions
- Preheat oven to 400°F. Toss together broccoli, oil, salt, and pepper on a large rimmed baking sheet; spread in a single layer. Bake 15 minutes or until broccoli is tender.
- Meanwhile, cook rice according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
367
|
268
|
635
|
| Fat (g) | 9 | 7 | 16 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 40 | 7 | 47 |
| Carb (g) | 29 | 44 | 73 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 563 | 225 | 788 |
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