Thursday, January 07, 2010

Tropical Chicken

This is a bright dish for a black and white winter day....


1 broiler/fryer chicken (3-1/2 to 4 pounds), cut up

3 tablespoons canola oil, divided

3/4 cup chopped onion

2 garlic cloves, minced

3 medium tomatoes, peeled and chopped

3 cups fresh or canned pineapple chunks

1 can (8 ounces) sliced water chestnuts, drained

1/4 cup pineapple juice

1 red hot pepper (4-1/2 to 5 inches), seeded and chopped

3/4 teaspoon salt

1/4 teaspoon pepper

1/2 pound fresh snow peas

1 tablespoon minced chives

Hot cooked rice


In a large skillet over medium heat, brown chicken in 2 tablespoons oil; remove and set aside.

In the same skillet, saute onion in remaining oil until tender. Add garlic; cook 1 minute longer. Add the tomatoes, pineapple, water chestnuts, pineapple juice, hot pepper, salt and pepper.

Return chicken to the pan; bring to a boil. Reduce heat; cover and simmer for 45 minutes. Add peas and chives; cover and simmer for 10-15 minutes or until peas are tender and chicken juices run clear. Thicken pan juices if desired. Serve with rice. Yield: 6 servings.
Nutrition Facts: 1 serving (1 each) equals 451 calories, 24 g fat (6 g saturated fat), 102 mg cholesterol, 396 mg sodium, 24 g carbohydrate, 4 g fiber, 35 g protein.


Cindy said...

Bev, that looks sooo good! You muist be an awesome cook girl, you come up with some of the best recipes! I need to try that one, too. Hugs, Cindy S.

Beverly said...

LOL...Cindy...I do love to cook. Since we are doing the Biggest Loser at work I have been looking for low fat recipes...that are easy.

Helene said...

That looks delicious! And you know what totally rocks about this get almost a whole day's worth of fruit servings right there!!