Aloha Chicken and Pineapple

Ingredients

  • 1 cup white rice
  • 1 tablespoon canola oil
  • 2 tablespoons honey
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon soy sauce
  • 1 teaspoon Dijon-style mustard
  • 4 boneless, skinless chicken breast halves
  • 1 (20 ounce) can sliced pineapple in juice, pineapple drained and 1 tablespoon juice reserved

Instructions

  1. Cook rice according to package directions. Heat oven to 400 degrees F.
  2. In small jar, combine reserved pineapple juice, oil, honey, vinegar, soy sauce and mustard; shake marinade well.
  3. Toss chicken with 3 tablespoons of marinade to coat, discarding chicken marinade when done.
  4. Brush pineapple rings with other half of marinade, reserving leftover marinade.
  5. Coat 2 large baking dishes with vegetable oil spray.
  6. Arrange chicken and pineapple rings in a single layer and bake for 8 to 10 minutes, until chicken's juices run clear.
  7. Before serving, brush chicken with leftover marinade and season with salt and pepper to taste.
  8. Top rice with chicken and pineapple rings.

Yield: 4 servings

Per serving: 403 calories, 44g carbohydrates, 42g protein, 6g total fat (1g saturated), 98mg cholesterol, 1g fiber, 342mg sodium. Calories from fat: 13%

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