Low Fat Chicken Recipes

Ingredients:

4 boneless skinless chicken breast ha -about 1 1/4 pounds
1/4 cup all-purpose white flour
1 tsp salt
1/2 tsp ground black pepper
1 tbsp olive oil
***SAUCE***
l2 ounces fresh chunk pineapple
1/2 cup orange juice, approximately
1/2 tsp cornstarch
1 tbsp brown sugar
1 habanero chili pepper, seeded and minced -or scotch bonnet chili pepper -or 2 jalapeno chilies
1/2 tsp minced garlic
2 tbsp chopped fresh cilantro -or parsley

Instructions:

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Drain juice from pineapple into a measuring cup. Add enough orange juice
to total 3/4 cup. Stir in cornstarch and set aside.

3. Reduce heat to medium-low. Add drained pineapple chunks and sugar to the
skillet. Cook, stirring, about 3 minutes, or until the pineapple begins to
brown. Add chilies and garlic and cook, stirring, about 1 1/2 minutes, or
until the garlic begins to color.

4. Stir the reserved juice-cornstarch mixture again and add it to the
skillet. Bring the sauce to a simmer and cook about 4 minutes, or until the
sauce has thickened and cooked down slightly.

5. Stir in cilantro and spoon the sauce over the chicken breasts.

Per serving: About 236 calories, 22g protein, 22g carbohydrate, 6g fat, 23%
calories from fat, 57mg cholesterol, 635mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:40

Servings: 4