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<span style="font-weight: bold">Chicken Breasts with Pineapple and Jalapeno Chilies</span>
boneless, skinless chicken breasts (about 1 1/4 pounds)
1/4 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon extra-virgin olive oil
1 tablespoon butter
12-ounce package fresh pineapple chunks (1 3/4 cups)
1/2 cup orange juice
1/2 teaspoon cornstarch
1 tablespoon brown sugar
2 jalapeno chilies (minced)
2 cloves garlic, minced
2 tablespoons chopped cilantro
Pound chicken breasts to about 1/2 inch thick.
In a shallow dish, combine the flour, salt and pepper. Dredge both sides of each breast in the seasoned flour.
In a large nonstick skillet over medium-high, heat the oil and butter. Add the chicken breasts and cook until they are well browned on both sides and no longer pink at the center (4 min. per side). Transfer them to a plate and cover with foil to keep warm. Do not clean the skillet.
While the chicken breasts are cooking, drain the juice from the pineapple into a measuring cup. Add enough orange juice to total 3/4 cup. Stir in the cornstarch, then set aside.
Return the skillet to the stove over medium-low. Add the drained pineapple and brown sugar. Cook, stirring constantly, until the pineapple begins to brown (3 to 4 min.). Add the chilies and garlic and stir until the garlic is beginning to color (1 to 2 min.).
Stir in the reserved juice. Bring the sauce to a simmer and cook until thickened and reduced slightly (4 to 5 min). Stir in the cilantro, then serve, spooned over the chicken breasts.
Nutrition information (per serving):
268 calories; 70 calories from fat; 8 g fat (3 g saturated; 0 g trans fats); 76 mg cholesterol; 19 g carbohydrate; 28 g protein.
boneless, skinless chicken breasts (about 1 1/4 pounds)
1/4 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon extra-virgin olive oil
1 tablespoon butter
12-ounce package fresh pineapple chunks (1 3/4 cups)
1/2 cup orange juice
1/2 teaspoon cornstarch
1 tablespoon brown sugar
2 jalapeno chilies (minced)
2 cloves garlic, minced
2 tablespoons chopped cilantro
Pound chicken breasts to about 1/2 inch thick.
In a shallow dish, combine the flour, salt and pepper. Dredge both sides of each breast in the seasoned flour.
In a large nonstick skillet over medium-high, heat the oil and butter. Add the chicken breasts and cook until they are well browned on both sides and no longer pink at the center (4 min. per side). Transfer them to a plate and cover with foil to keep warm. Do not clean the skillet.
While the chicken breasts are cooking, drain the juice from the pineapple into a measuring cup. Add enough orange juice to total 3/4 cup. Stir in the cornstarch, then set aside.
Return the skillet to the stove over medium-low. Add the drained pineapple and brown sugar. Cook, stirring constantly, until the pineapple begins to brown (3 to 4 min.). Add the chilies and garlic and stir until the garlic is beginning to color (1 to 2 min.).
Stir in the reserved juice. Bring the sauce to a simmer and cook until thickened and reduced slightly (4 to 5 min). Stir in the cilantro, then serve, spooned over the chicken breasts.
Nutrition information (per serving):
268 calories; 70 calories from fat; 8 g fat (3 g saturated; 0 g trans fats); 76 mg cholesterol; 19 g carbohydrate; 28 g protein.