Smoked Chicken Breast

Low Fat Chicken Breasts with Pineapple and Chili Sauce

Low Fat Chicken Breasts With Pineapple And Chili Sauce

Ingredients

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

Method

1. To flour and cook chicken breasts, follow Basic.
2. Drain juice from pineapple into a measuring cup.
3. Add enough orange juice to total 3/4 cup.
4. Stir in cornstarch and set aside.
5. Reduce heat to medium-low.
6. Add drained pineapple chunks and sugar to the skillet.
7. Cook, stirring, about 3 minutes, or until the pineapple begins to brown.
8. Add chilies and garlic and cook, stirring, about 1 1/2 minutes, or until the garlic begins to color.
9. Stir the reserved juice-cornstarch mixture again and add it to the skillet.
10. Bring the sauce to a simmer and cook about 4 minutes, or until the sauce has thickened and cooked down slightly.
11. Stir in cilantro and spoon the sauce over the chicken breasts.
12. Per serving: About 236 calories, 22g protein, 22g carbohydrate, 6g fat, 23% calories from fat, 57mg cholesterol, 635mg sodium, 1g fiber