Low Fat Chicken Breasts With Pineapple And Chili Sauce Recipe

Ingredients

4 boneless skinless chicken breast halves

--about 1 1/4 pounds

1/4 cup all-purpose white flour

1 teaspoon salt

1/2 teaspoon ground black pepper

1 tablespoon olive oil

***SAUCE***

l2 ounces fresh chunk pineapple

1/2 cup orange juice, approximately

1/2 teaspoon cornstarch

1 tablespoon brown sugar

1 habanero chili pepper, seeded and minced

-- or scotch bonnet chili pepper

--or 2 jalapeno chilies

1/2 teaspoon minced garlic

2 tablespoons chopped fresh cilantro

-- or parsley

Method

1.To flour and cook chicken breasts, follow Basic Recipe.

2.Drain juice from pineapple into a measuring cup.

Add enough orange juice to total 3/4 cup.

Stir in cornstarch and set aside.

3.Reduce heat to medium-low.

Add drained pineapple chunks and sugar to the skillet.

Cook, stirring, about 3 minutes, or until the pineapple begins to brown.

Add chilies and garlic and cook, stirring, about 1 1/2 minutes, or until the garlic begins to color.

4.Stir the reserved juice-cornstarch mixture again and add it to the skillet.

Bring the sauce to a simmer and cook about 4 minutes, or until the sauce has thickened and cooked down slightly.

5.Stir in cilantro and spoon the sauce over the chicken breasts.

Per serving: About 236 calories, 22g protein, 22g carbohydrate, 6g fat, 23% calories from fat, 57mg cholesterol, 635mg sodium, 1g fiber.

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