Tuesday, January 4, 2011

Hawaiian Chicken

Another gem from Cooking Light magazine's Jan. issue. I love this magazine so much.

Hawaiian Chicken

* 1/4 cup pineapple juice
* 2 tablespoons ketchup
* 2 tablespoons lower-sodium soy sauce
* 1 1/2 teaspoons minced peeled ginger
* 2 garlic cloves, minced
* 4 (6-ounce) skinless, boneless chicken breast halves
* Cooking spray
* 3/4 teaspoon salt, divided
* 1/4 teaspoon black pepper
* 2 cups hot cooked long-grain white rice
* 1/4 cup chopped fresh cilantro

1. Combine first 5 ingredients. Reserve 1/4 cup marinade; place remaining marinade in a zip-top plastic bag. Add chicken to bag; seal. Chill 4 hours.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade in bag. Sprinkle chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; baste with 2 tablespoons reserved marinade. Cook 6 minutes. Turn chicken over; baste with 2 tablespoons reserved marinade. Cook 6 minutes.

3. Combine rice, 1/4 teaspoon salt, and cilantro.

Nutritional Information
Calories: 247
Fat: 1.8g (sat 0.5g,mono 0.4g,poly 0.4g)
Protein: 29.9g
Carbohydrate: 25.2g
Fiber: 0.5g
Cholesterol: 68mg
Iron: 1.9mg
Sodium: 674mg
Calcium: 26mg

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