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Chicken with braised pineapple

Updated: 2021-05-19

Perfect for a weeknight dinner, this pineapple chicken is ready in less than 20 minutes.

Serves 6
  • 3 tablespoons cornstarch
  • 3 tablespoons brown sugar
  • 3/4 teaspoon oregano
  • 3 garlic cloves, crushed
  • 1 1/2 teaspoons sesame oil
  • 3 tablespoons reduced-sodium soy sauce
  • 1 1/2 cups white wine
  • 6 skinless, boneless chicken breasts, each 5 ounces
  • 6 pineapple rings
  • 3 teaspoons sunflower seeds

In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside.

Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done.

While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes.

To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately.

Nutritional analysis per serving

Calories: 266

Total carbohydrate: 14 g


Dietary fiber:

Monounsaturated fat:

Protein: 34 g

Saturated fat:

Serving size: 1 breast and toppings


Total fat: 4 g