Aloha chicken
By Yankee Magazine|Jan 23 2007|
Ingredients
Aloha Chicken – 29g Carb, 1g Fiber
From www.diabetesselfman agement.com
Feel like brightening up a gloomy winter evening? Try this
Hawaiian-inspired baked chicken dish. High in protein and
Low in fat, each portion also supplies a serving each of
Fruit and vegetables. The pineapple tidbits, red peppers,
And green peppers make it a colorful (and flavorful!)
Choice any night of the week.
Preparation time: 15 minutes
Cooking time: approximately 45 minutes
1 can (15 1/4 oz) pineapple tidbits in juice, drained, with
Juice reserved
1/4 cup honey
1/4 cup red wine vinegar
1/8 tsp black pepper
1 lb boneless, skinless chicken tenderloins (alternately,
2-inch-wide strips of boneless, skinless chicken
Breast can be used)
Cooking spray
1/4 cup chopped onion
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped green bell pepper
Instructions
Preheat oven to 350 degrees F.
Combine 1/4 cup of reserved pineapple juice (discard remainder),
Honey, vinegar, and black pepper in a small bowl; whisk well
And set aside. Place chicken in an 8″ x 8″ baking pan coated
With cooking spray. Top evenly with pineapple tidbits, onion,
And peppers. Pour juice mixture over. Bake uncovered until
Chicken is cooked through and vegetables are tender, about
45 minutes.
Yield: 5 servings
Per Serving:
209 Calories, 21g Protein, 1g Fat, <1g Saturated fat,
69mg Sodium, 29g Carb, 1g Fiber
Exchanges per serving: 1 fruit, 1 nonstarchy vegetable,
1/2 other carbohydrate, 3 very lean meat
Carbohydrate choices: 2
