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.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.


Recipe by Madeline Basler MS, RDN, CDN

Ingredients

  • 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


Directions

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 clinical registered dietitian nutritionist, writer and owner of Real You Nutrition, a nutrition counseling, recipe development and consulting practice, in Long Island, NY. Madeline has won awards for her writing, and a culinary scholarship. She is an avid cook, and fitness enthusiast, loves to travel and entertain. Read her blog and connect with her on Facebook, Twitter, Instagram and LinkedIn.


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