Departments: The Hungry Heart/By Their Fruits
This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at americanheart.org.
Serves 4:3 ounces chicken and scant ¾ cup pineapple mixture per serving
Whether you bake or grill the chicken, you'll love this dish with its Asian flair. Individual foil packets not only keep the chicken moist and tender but also make cleanup a snap.
½ cup sweet-and-sour sauce (lowest sodium available)
½ teaspoon ground ginger
½ teaspoon crushed red pepper flakes
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
½ teaspoon garlic powder
⅛ teaspoon salt
1 8-ounce can pineapple tidbits in their own juice, drained
1 cup sliced button mushrooms
1 cup chopped onion
1 8-ounce can sliced water chestnuts, drained
¼ cup snipped fresh parsley
Preheat the oven to 450°F or preheat the grill on medium high. Lightly spray four 18 x 12-inch sheets of heavy-duty aluminum foil with cooking spray. Set aside.
In a small bowl, stir together the sweet-and-sour sauce, ginger, and red pepper flakes. Set aside.
To assemble, place the chicken in the center of each piece of foil. Sprinkle with the garlic powder and salt. Using your fingertips, gently press so they adhere to the chicken. Spoon 2 tablespoons of the sweet-and-sour sauce mixture over each piece of chicken. Top with the pineapple, mushrooms, onion, and water chestnuts. Seal the foil tightly, leaving room for the heat to circulate inside the packets. If baking, place the packets on a baking sheet (no baking sheet used if grilling).
Bake for 30 minutes or grill, covered, for 20 minutes. Being careful to avoid steam burns, slowly open a foil packet. Cut into the center of the chicken. If the chicken is no longer pink in the center, remove the packets from the oven or grill. If the chicken is not ready, reseal the packet and cook a little longer before removing. Let stand for 5 minutes.
Open the packets carefully to avoid steam burns. Sprinkle each serving with the parsley. Leave the chicken mixture in the packets to serve.
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 66 mg
Sodium 170 mg
Carbohydrates 26 g
Fiber 3 g
Sugars 17 g
Protein 28 g
very lean meat
© 2010 American Heart Association, Inc.