Hawaiian Chicken

By BClover

Ingredients

• 1/4 cup  pineapple juice
• 2 tablespoons  ketchup
• 2 tablespoons  lower-sodium soy sauce
• 1 1/2 teaspoons  minced peeled ginger
• 2 garlic cloves, minced
• 4 (6-ounce) skinless, boneless chicken breast halves
• Cooking spray
• 3/4 teaspoon  salt, divided
• 1/4 teaspoon  black pepper
• 2 cups  hot cooked long-grain white rice
• 1/4 cup  chopped fresh cilantro

Details

Servings 4
Adapted from find.myrecipes.com

Preparation

Step 1

1. Combine first 5 ingredients. Reserve 1/4 cup marinade; place remaining marinade in a zip-top plastic bag. Add chicken to bag; seal. Chill 4 hours.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade in bag. Sprinkle chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; baste with 2 tablespoons reserved marinade. Cook 6 minutes. Turn chicken over; baste with 2 tablespoons reserved marinade. Cook 6 minutes.

3. Combine rice, 1/4 teaspoon salt, and cilantro.

Nutritional Information
Calories:
247
Fat:
1.8g (sat 0.5g,mono 0.4g,poly 0.4g)
Protein:
29.9g
Carbohydrate:
25.2g
Fiber:
0.5g
Cholesterol:
68mg
Iron:
1.9mg
Sodium:
674mg
Calcium:
26mg