Over 15g of Protein
Total Time
Prep Time
Servings
Heat oven to 350°F. Spray 13×9-inch (3-quart) baking dish with cooking spray. In 12-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Sprinkle chicken breasts with salt and pepper. Add to skillet. Cook 6 to 8 minutes or until chicken is deep golden brown, turning once. Arrange in baking dish.
In same skillet, heat remaining 1 tablespoon oil over medium heat. Add bell pepper, green onions, garlic, jalapeno and ginger root. Cook 5 minutes or until bell pepper starts to soften, stirring frequently. Stir in pineapple, chutney, brown sugar and curry powder. In small bowl, mix chicken broth and cornstarch; stir into pineapple mixture. Bring to a boil. Stir in beans. Pour mixture over chicken in baking dish. Cover dish with foil. Bake 20 minutes. Uncover; bake 10 minutes longer or until mixture is bubbly and chicken is no longer pink in center (meat thermometer inserted in thick part of breast should read 165°F).
Meanwhile, in 2 & 1/2-quart saucepan, bring water to a boil. Stir in rice; cover. Reduce heat; simmer 15 to 20 minutes or until rice is tender and water is absorbed.
Remove chicken to cutting board; cut crosswise into thick slices. Arrange chicken and rice on individual plates. Top with bean and pineapple mixture.
Serving Size: about 16oz each
Nutritional Information Per Serving:
Calories 490, Total Fat 11g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 110mg, Sodium 580mg, Carb 57g, Fiber 3g, Total Sugar 11g, Added Sugar 4g, Protein 41g, Vitamin D 0%, Calcium 4%, Iron 20%, Potassium 20%
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.