Apricot Pineapple Chicken with Sweet and Spicy Rice

This entree is a delicious and nutritious Asian-style dinner that’s sweet and spicy, while lower in sugars and sodium than similar dishes.

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Recipe by Madeline Basler MS, RDN, CDN


  • 1 ½ cups canned pineapple tidbits (in own juice)
  • ½ tablespoon (5 milliliters) canola oil
  • 1 cup chopped celery
  • ½ cup chopped red onion
  • ¼ cup chopped yellow or red pepper
  • 2 tablespoons minced ginger, divided
  • 2 teaspoons minced garlic, divided
  • 1 cup Uncle Bens Converted Rice
  • ½ teaspoon black pepper
  • ¼ teaspoon red crushed pepper
  • 10 ounces (285 milliliters) water
  • 4 ounces (114 milliliters) low-sodium chicken broth
  • ¼ teaspoon black pepper
  • ½ teaspoon crushed red pepper
  • non-stick cooking spray
  • 4 5-ounce chicken cutlets
  • 2 tablespoons (34 milliliters) low sodium soy sauce
  • 1/3 cup all natural apricot preserves
  • 2 cups Asian Style frozen vegetable blend (steam in the bag)
  • 1 tablespoon chopped scallions


Separate canned pineapple tidbits from juice using a strainer over a small bowl. Reserve both and set aside. In a 4-quart saucepan over medium heat, add canola oil with celery, onion, pepper, 1 tablespoon of ginger and 1 teaspoon of garlic. Saute for 3-4 minutes until soft and translucent. Add rice and continue to sauté for 2-3 minutes until slightly browned. Add ½ cup of pineapple juice, water and chicken broth, black and crushed red peppers. Cover, bring to a boil, reduce heat to simmer and cook for about 15 minutes or until liquid is absorbed. While rice is cooking, spray an 11-inch saute pan with non-stick cooking spray and heat over medium heat. Add chicken to the pan. Add remaining garlic and ginger in the center of the pan and cook with chicken for 4-5 minutes on each side until browned, making sure the garlic and ginger do not burn.

While chicken is cooking, in a mixing bowl, whisk the remainder of the pineapple juice, soy sauce and preserves, add the tidbits and pour mixture into saute pan with chicken. Bring to a boil; reduce to simmer and cook an additional 5 minutes or until cooked through and sauce reduces and thickens a bit. Steam vegetables in the microwave, drain and add to saute pan, heating through and mixing with sauce. Sprinkle with scallions and serve with rice. Serves 4.

Nutrition Information

Serving Size: 1 cup rice, 1 chicken cutlet and 3/4 cup vegetables with sauce

CALORIES 512; TOTAL FAT 6g; SAT. FAT 1g; CHOL. 79 mg; SODIUM 599mg; CARB. 73g; FIBER 4g; SUGARS 24g; PROTEIN 38g

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Madeline Basler
Madeline Basler MS, RDN, CDN, is a culinary registered dietitian nutritionist, writer, and owner of Real You Nutrition, an integrative nutrition therapy, recipe development and consulting practice, in Long Island, New York. Madeline has won awards for her writing, and a culinary scholarship, is an avid cook, and fitness enthusiast. Read her blog and connect with her on Facebook, Twitter, Instagram and LinkedIn.

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