Low Fat Pineapple Chicken And Rice Bake Recipe

Ingredients

2 pounds meaty chicken pieces, skinned

-- breasts, thighs, and

-- drumsticks

1/2 cup chopped onion

--1 medium

1 large red sweet pepper

--cut into 3/4-inch squares

8 ounces pineapple chunks

-- juice pack

1/4 cup frozen orange juice concentrate, thawed

2 tablespoons soy sauce

1/8 teaspoon ground cloves

2/3 cups long grain rice

1 cup chicken broth

fresh parsley sprigs

-- or paprika

Method

Place chicken pieces, onion, and sweet pepper into a large plastic bag set in a deep bowl.

Stir together undrained pineapple, orange juice concentrate, soy sauce, and cloves in a small mixing bowl.

Pour pineapple mixture over chicken mixture in bag.

Seal bag.

Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.

Before baking, drain chicken, reserving marinade and vegetables.

Set chicken aside.

Place uncooked rice in a 2-quart rectangular baking dish.

Stir chicken broth and reserved marinade-vegetable mixture into rice.

Top with chicken pieces.

Cover with foil.

Bake in a 375°F oven about 1 hour or till chicken is tender and no longer pink and rice is tender.

Garnish with parsley sprigs or sprinkle with paprika.

Makes 6 servings.

Nutrition facts per serving: 268 cal.

, 5 g total fat (1 g sat.

fat), 61 mg cholesterol, 531 mg sodium, 31 g carbohydrate.

, 1 g dietary fiber, 23 g pro.

Daily Value: 13% vitamin.

A, 84% vitamin.

C, 14% iron.

Food exchanges: 1/2 vegetable, 1/2 fruit, 1 bread, 2 1/2 meat.

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