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Chicken Waikiki

Chicken Waikiki
  • Prep 35 min
  • Total 1 hr 20 min
  • Servings 6
Here's a spectacular spin on sweet-and-sour chicken. Aloha!
Updated May 3, 2010

Ingredients

  • 3 1/2 cups chicken broth
  • 1 1/2 cups uncooked regular long-grain white rice
  • 1 can (20 oz) pineapple chunks in juice
  • 1 cup sugar
  • 3 tablespoons cornstarch
  • 1 tablespoon grated gingerroot or 1/2 teaspoon ground ginger
  • 1/3 cup cider vinegar
  • 2 tablespoons soy sauce
  • 1 medium red bell pepper, cut into 1-inch pieces (1 cup)
  • 1 medium green bell pepper, cut into 1-inch pieces (1 cup)
  • 6 boneless skinless chicken breasts (about 1 1/2 lb)

Steps

  • 1
    Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In 2-quart saucepan, heat 3 cups of the broth to boiling over high heat. Add rice; reduce heat to medium-low. Cover; simmer about 20 minutes or until liquid is absorbed.
  • 2
    Meanwhile, drain pineapple juice into 2-cup measuring cup; add remaining 1/2 cup broth to make 1 1/4 cups. In another 2-quart saucepan, mix pineapple liquid, sugar, cornstarch, gingerroot, vinegar and soy sauce. Heat to boiling over high heat. Cook about 2 minutes, stirring constantly. Remove from heat. Stir in bell peppers and pineapple.
  • 3
    Cut chicken into 2 1/2x1-inch strips. Spread rice in baking dish; arrange chicken strips over rice. Pour pineapple mixture over chicken and rice.
  • 4
    Cover dish with foil. Bake about 45 minutes or until chicken is no longer pink in center and mixture is bubbly.

  • Purchase fresh gingerroot in the produce section of the grocery store. Buy a piece that's large enough to hold in your hand for easy grating. Freeze any leftover root for use in future recipes.
  • One large onion, chopped, can be added with the bell peppers and pineapple chunks.

Nutrition Facts

Serving Size: 1 Serving
Calories
560
Calories from Fat
45
Total Fat
5g
8%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
960mg
40%
Potassium
610mg
17%
Total Carbohydrate
96g
32%
Dietary Fiber
2g
9%
Sugars
49g
Protein
33g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
60%
60%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
2 Starch; 1/2 Fruit; 4 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
6 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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