Caribbean Chicken ~ less than 300 cals!

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LoriT129
LoriT129 Posts: 312 Member
in Recipes
This is a tried and true recipe and my family loves it. It serves 4 and each serving includes 4 oz. chicken and about 1/3 - 1/2 cup of sauce. The rice is NOT included in the calculations. I have seen a variation that includes one medium banana added at the end but I don't include it because of the high carbs in banana's. You can also sprinkle slivered almonds or diced cashews over the top.

Chicken Breast - Boneless, Skinless, 16 oz (4 pieces - 1 lb.)
Great Value - Pineapple Tidbits (drained, reserving 1/4 cup liquid), 2 Cups
Fresh Produce - Peppers, Green, Bell, 1 Cup
Water - 1 cup
Argo - Cornstarch, 1 Tbsp
Heinz - Apple Cider Vinegar, 2 Tblsp
Domino - Brown Sugar, 2 Tblsp
1/8 tsp. garlic powder
1/8 tsp. dried ginger

In a large skillet sprayed with cooking spray, cook chicken til tender. Stir in pineapple & green pepper. In a small bowl combine 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar & ginger. Stir well. Pour mixture into chicken mixture. Mix well to combine. Continue cooking till mixture thickens, stirring often. Serve over brown rice. (rice not included in the calorie count)

Per Serving: 219/ 28/ 3/ 24/ 65/ 2

Replies

  • lalouli
    lalouli Posts: 41
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    Sounds great!
  • bonnykate
    bonnykate Posts: 123
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    I think I just found what I'm cooking tomorrow night :)
  • softlyspoken68
    softlyspoken68 Posts: 78
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    thanks i'll be doing this soon :)
  • Newfunlander
    Newfunlander Posts: 65 Member
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    Yummy ! I will be trying out this recipe ! Thanks :smile:
  • shannahrose
    shannahrose Posts: 585 Member
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    DELISH!!
  • LoriT129
    LoriT129 Posts: 312 Member
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    I made this for dinner tonight and didn't have a cup of green bell peppers, only 1/2 cup. I added a 1/2 cup of onions to the green peppers for 1 cup. I also didn't have the cider vinegar so used lemon juice instead. I have used lime juice. I used whole grain brown rice for dinner tonight but I have also used a 5 inch flour tortilla and rolled it up like a burrito! I just thickened the sauce a little more. This is a very versatile recipe and so easy to make! Enjoy!
  • LoriT129
    LoriT129 Posts: 312 Member
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    Oh and...adding a teaspoon of soy sauce (low sodium) is good with this. I've been watching the sodium intake so didn't add it this time.
  • jb_sweet_99
    jb_sweet_99 Posts: 856 Member
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    bump
  • Rachel1967
    Rachel1967 Posts: 10
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    Yummy! Gotta try this one! Thanks, I ALWAYS love a new recipe (especially one with the calories already figured :)

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