Chicken And Rice Bake

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Low Fat Pineapple Chicken and Rice Bake

Low Fat Pineapple Chicken And Rice Bake

Ingredients

  • 2 pounds meaty chicken pieces, skinned, breasts, thighs, and , drumsticks
  • 1/2 cup chopped onion, 1 medium
  • 1 large red sweet pepper, cut into 3/4-inch squares
  • 8 ounces pineapple chunks, juice pack
  • 1/4 cup frozen orange juice concentrate, thawed
  • 2 tablespoons soy sauce
  • 1/8 teaspoon ground cloves
  • 2/3 cups long grain rice
  • 1 cup chicken broth
  • fresh parsley sprigs, or paprika

    • Method

  • Place chicken pieces, onion, and sweet pepper into a large plastic bag set in a deep bowl.
  • Stir together undrained pineapple, orange juice concentrate, soy sauce, and cloves in a small mixing bowl.
  • Pour pineapple mixture over chicken mixture in bag.
  • Seal bag.
  • Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.
  • Before baking, drain chicken, reserving marinade and vegetables.
  • Set chicken aside.
  • Place uncooked rice in a 2-quart rectangular baking dish.
  • Stir chicken broth and reserved marinade-vegetable mixture into rice.
  • Top with chicken pieces.
  • Cover with foil.
  • Bake in a 375°F oven about 1 hour or till chicken is tender and no longer pink and rice is tender.
  • Garnish with parsley sprigs or sprinkle with paprika.
  • Makes 6 servings.
  • Nutrition facts per serving: 268 cal , 5 g total fat 1 g sat fat, 61 mg cholesterol, 531 mg sodium, 31 g carbohydrate , 1 g dietary fiber, 23 g pro
  • Daily Value: 13% vitamin.
  • :A, 84% vitamin.
  • :C, 14% iron.
  • Food exchanges: 1/2 vegetable, 1/2 fruit, 1 bread, 2 1/2 meat.

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