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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.
