Chicken with Spicy
The first rule in preparing chicken for a low-fat diet is to remove the skin before cooking because this is where most of the fat in poultry accumulates.
1 ¼ cups unsweetened pineapple juice
¼ cup golden raisins
½ tsp crushed red pepper
2 cloves garlic, sliced
4 (4-ounce) skinned, boned chicken breast halves
¼ cup low-sugar strawberry spread
¼ tsp cornstarch
Green onion strips (optional)
Combine first 4 ingredients in a large non-aluminum skillet; bring to a boil. Add chicken; cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove from skillet, and keep warm.
Bring cooking liquid to a boil; cook 7 minutes or until reduced to ¾ cup, stirring occasionally. Combine strawberry spread and cornstarch; stir into cooking liquid, and cook 1 minute or until syrupy.
Spoon 3 tablespoons sauce over each chicken breast; garnish with green onion strips, if desired. Yield: 4 servings (about 215 calories per serving).
PROTEIN 26.9/ FAT 1.5/ CARBS 22.7
To cut calories and fat, try to prepare poultry recipes using light meat, such as chicken breasts, rather than dark meat, such as thighs and legs.
Courtesy Light and Easy Cooking Collection
Oxmoor House, Inc.