Hawaiian Chicken Skillet
Steamed Rice and Browned Butter Broccoli
Wine Recommendation
19 Crimes Hard Chardonnay
Ingredients
- 1½ lb boneless, skinless chicken breasts
- ½ tsp salt
- ½ tsp pepper
- ¼ cup all purpose flour
- ¼ cup vegetable oil, divided
- 1 (20-oz) can pineapple chunks in juice
- ½ cup packed brown sugar
- 3 Tbsp less sodium soy sauce
- ½ tsp ground ginger
Instructions
- Cut chicken in half crosswise, and pound to an even thickness in a zip-top plastic bag using the heel of your hand or a meat mallet; sprinkle with salt and pepper.
- Place flour in a shallow bowl; dredge chicken in flour, shaking off excess.
- Cook chicken, in 2 batches, in 2 Tbsp hot oil per batch 5 to 6 minutes per side or until done. Remove from skillet, and keep warm.
- Add pineapple with juice, brown sugar, soy sauce, and ginger to skillet; cook 2 minutes, stirring occasionally. Return chicken to skillet, and cook 2 to 3 minutes or until sauce is slightly thickened.
- Serve chicken and sauce over rice.
Side Dish Ingredients
- 1½ cups long grain white rice
- 1 head broccoli, cut into florets
- 3 Tbsp butter, melted
- ½ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Preheat oven to 400°F. Cook rice according to package directions.
- Toss together broccoli and melted butter on a rimmed baking sheet.
- Bake 15 minutes or until broccoli is tender and butter is browned. Sprinkle with salt and pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
360
|
245
|
605
|
| Fat (g) | 12 | 6 | 18 |
| Sat. Fat (g) | 2 | 4 | 6 |
| Protein (g) | 26 | 5 | 31 |
| Carb (g) | 35 | 42 | 77 |
| Fiber (g) | 1 | 1 | 2 |
| Sodium (mg) | 545 | 249 | 794 |
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