Low-Point Pineapple Chicken and Rice
Ingredients:
- 1 lb boneless, skinless chicken breasts, diced
- 1 cup pineapple chunks, fresh or canned in juice (drained)
- 1 cup diced bell peppers (any color)
- 1 cup diced onion
- 2 cloves garlic, minced
- 1 cup uncooked brown rice
- 2 cups low-sodium chicken broth
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon ground ginger
- 1/2 teaspoon black pepper
- Cooking spray
- Chopped green onions or cilantro for garnish (optional)
Instructions:
- In a large skillet or Dutch oven, lightly coat with cooking spray and heat over medium-high heat. Add the diced chicken and cook until browned and cooked through, about 5-7 minutes.
- Remove the cooked chicken from the skillet and set aside. In the same skillet, add a little more cooking spray if needed, then add the diced bell peppers, onion, and minced garlic. Cook until the vegetables are tender, about 5 minutes.
- Stir in the uncooked brown rice, chicken broth, soy sauce, rice vinegar, ground ginger, and black pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes, or until the rice is cooked and most of the liquid is absorbed.
- Once the rice is cooked, add the cooked chicken back to the skillet along with the pineapple chunks. Stir to combine and heat through for another 2-3 minutes.
- Remove from heat and let sit for a few minutes before serving. Garnish with chopped green onions or cilantro if desired.
- Serve warm and enjoy your low-point Pineapple Chicken and Rice!
Nutrition Information (per serving, makes about 4 servings):
- Calories: 320 kcal
- Total Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 65mg
- Sodium: 350mg
- Total Carbohydrates: 44g
- Dietary Fiber: 4g
- Sugars: 10g
- Protein: 28g
Now, we’ll sum up the Points values for all the recipe..
(PointsĀ forĀ chickenĀ +Ā pineappleĀ +Ā bellĀ peppersĀ +Ā onionĀ +Ā garlicĀ +Ā chickenĀ brothĀ +Ā soyĀ sauceĀ +Ā riceĀ vinegarĀ +Ā gingerĀ +Ā blackĀ pepper)Total Points = \text{(Points for chicken + pineapple + bell peppers + onion + garlic + chicken broth + soy sauce + rice vinegar + ginger + black pepper)}Total Points=(PointsĀ forĀ chickenĀ +Ā pineappleĀ +Ā bellĀ peppersĀ +Ā onionĀ +Ā garlicĀ +Ā chickenĀ brothĀ +Ā soyĀ sauceĀ +Ā riceĀ vinegarĀ +Ā gingerĀ +Ā blackĀ pepper)
Total Points=(0+0+0+0+0+0+0+0+0+0)+(6)Total Points = (0 + 0 + 0 + 0 + 0 + 0 + 0 + 0 + 0 + 0) + (6)Total Points=(0+0+0+0+0+0+0+0+0+0)+(6)
Low-Point Pineapple Chicken and Rice
Introduction:
Indulge in a delightful culinary journey with our Low-Point Pineapple Chicken and Rice recipe, carefully crafted to tantalize your taste buds while keeping your health goals in check. Bursting with vibrant flavors and wholesome ingredients, this dish offers a perfect balance of protein, fiber, and essential nutrients, making it an ideal choice for a satisfying meal any day of the week.
Ingredients:
- Boneless, Skinless Chicken Breasts: Lean and protein-packed, chicken breasts form the hearty foundation of this dish, providing essential amino acids for muscle health and satiety.
- Pineapple Chunks: Adding a tropical twist, juicy pineapple chunks lend a sweet and tangy flavor profile, complementing the savory notes of the chicken and rice.
- Bell Peppers and Onion: Vibrant bell peppers and aromatic onion contribute texture, color, and a subtle hint of sweetness to the dish, enhancing its visual appeal and nutritional value.
- Garlic: Fragrant garlic infuses the dish with its distinctive aroma and flavor, elevating the overall taste profile and offering potential health benefits, including immune support and heart health.
- Uncooked Brown Rice: Nutrient-dense and rich in fiber, brown rice serves as the wholesome base of this recipe, providing sustained energy and promoting digestive health.
- Low-Sodium Chicken Broth: Adding depth and richness to the dish, low-sodium chicken broth serves as the flavorful cooking medium, infusing the rice and chicken with savory goodness without excess sodium.
- Reduced-Sodium Soy Sauce: Enhancing the umami factor, reduced-sodium soy sauce lends depth of flavor and a subtle salty note, balancing the sweetness of the pineapple and vegetables.
- Rice Vinegar: Bright and tangy, rice vinegar contributes acidity and complexity to the dish, harmonizing the various flavors and imparting a refreshing zest.
- Ground Ginger and Black Pepper: Aromatic ground ginger and zesty black pepper add warmth and depth to the dish, infusing it with subtle yet distinct nuances of flavor.
Instructions:
- Prepare the Chicken: In a large skillet or Dutch oven, lightly coat with cooking spray and heat over medium-high heat. Add the diced chicken and cook until golden brown and cooked through, approximately 5-7 minutes. Remove the cooked chicken from the skillet and set aside.
- SautƩ the Vegetables: In the same skillet, add a little more cooking spray if needed, then add the diced bell peppers, onion, and minced garlic. SautƩ until the vegetables are tender and fragrant, about 5 minutes.
- Cook the Rice: Stir in the uncooked brown rice, low-sodium chicken broth, reduced-sodium soy sauce, rice vinegar, ground ginger, and black pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is cooked and most of the liquid is absorbed.
- Combine the Ingredients: Once the rice is cooked, add the cooked chicken back to the skillet along with the pineapple chunks. Stir to combine and heat through for another 2-3 minutes, allowing the flavors to meld together beautifully.
- Garnish and Serve: Remove the skillet from the heat and let the dish sit for a few minutes to allow the flavors to develop. Garnish with chopped green onions or cilantro for a burst of freshness and color. Serve warm and enjoy the delightful fusion of flavors and textures in every bite.
Nutrition Information:
Per Serving (Makes about 4 servings):
- Calories: 320 kcal
- Total Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 65mg
- Sodium: 350mg
- Total Carbohydrates: 44g
- Dietary Fiber: 4g
- Sugars: 10g
- Protein: 28g
Conclusion:
Elevate your dining experience with our Low-Point Pineapple Chicken and Rice recipe, meticulously designed to satisfy your cravings for flavor and nutrition. Whether you’re seeking a wholesome weeknight meal or planning a special dinner with loved ones, this delightful dish promises to delight your palate and nourish your body, one delicious bite at a time. Embrace the culinary magic of fresh ingredients, vibrant flavors, and wholesome goodness, and embark on a culinary adventure that’s both delicious and nutritious.