Skillet Dishes

Pineapple Chicken

Name: Pineapple Chicken
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 6 servings
Ingredients: ½ cup low sodium soy sauce; ½ cup pineapple juice (from the canned pineapple (see ingredients below); 2 tablespoons packed brown sugar; 2 tablespoons honey (or pure maple syrup); 1 tablespoon rice vinegar; 1 teaspoon sesame oil; 2 teaspoons minced fresh ginger; 3 cloves garlic (minced); 1 ½ tablespoons cornstarch; 2 ½ tablespoons avocado oil or olive oil (divided); 1 ½ pounds boneless skinless chicken breasts or thighs (cut into 1-inch pieces); salt and pepper; 1 small red onion (chopped into 1-inch pieces); 1 red bell pepper (chopped into 1-inch pieces); 4 cups broccoli florets (½ pound), chopped into small bite-size pieces); 20 ounces canned pineapple chunks in 100% juice (reserve the juice for the sauce); cooked rice (optional, for serving); chopped green onions (optional, for serving)

6 servings

porcje

15 minutes

czas aktywny

30 minutes

całkowity czas

Zacznij Gotować

Składniki

½ cup low sodium soy sauce

½ cup pineapple juice (from the canned pineapple (see ingredients below)

2 tablespoons packed brown sugar

2 tablespoons honey (or pure maple syrup)

1 tablespoon rice vinegar

1 teaspoon sesame oil

2 teaspoons minced fresh ginger

3 cloves garlic (minced)

1 ½ tablespoons cornstarch

2 ½ tablespoons avocado oil or olive oil (divided)

1 ½ pounds boneless skinless chicken breasts or thighs (cut into 1-inch pieces)

salt and pepper

1 small red onion (chopped into 1-inch pieces)

1 red bell pepper (chopped into 1-inch pieces)

4 cups broccoli florets (½ pound), chopped into small bite-size pieces)

20 ounces canned pineapple chunks in 100% juice (reserve the juice for the sauce)

cooked rice (optional, for serving)

chopped green onions (optional, for serving)

Wskazówki

In a medium bowl, combine all of the teriyaki sauce ingredients. Whisk until well combined.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the chicken pieces to the pan and season with salt and pepper. Let the chicken brown on the first side for a few minutes. Then toss and continue cooking, stirring occasionally, until cooked through. (This will take about 7-10 minutes, depending on the size of your chicken pieces. Thighs take a bit longer to cook through than chicken breasts.) If the pan gets too hot, reduce the heat to medium. Transfer the chicken to a clean plate.

Add the remaining 1 ½ tablespoons of the oil to the skillet, followed by the red onion, bell peppers and broccoli. Cook, stirring often, for about 4 minutes, until the vegetables are almost crisp-tender.

Return the cooked chicken to the pan and add the pineapple. Whisk the teriyaki sauce again to make sure the ingredients are well combined and then stir the sauce into the skillet. Cook, stirring often, for 1-2 minutes, until the sauce starts to thicken. Remove the pan from the heat.

Serve the pineapple chicken over cooked rice, garnished with chopped green onions, or as desired.

Wartości Odżywcze

Wielkość Porcji

Kalorie

346 kcal

Tłuszcz Całkowity

10 g

Tłuszcz Nasycony

2 g

Tłuszcz Nienasycony

7 g

Tłuszcz Trans

Cholesterol

73 mg

Sód

921 mg

Węglowodany Całkowite

37 g

Błonnik Pokarmowy

4 g

Cukry Całkowite

28 g

Białko

29 g