Chicken Waikiki

Here's a spectacular spin on sweet-and-sour chicken. Aloha!

  • prep time 35 min
  • total time 1 hr 20 min
  • ingredients 11
  • servings 6

Ingredients

3 1/2
cups chicken broth
1 1/2
cups uncooked regular long-grain white rice
1
can (20 oz) pineapple chunks in juice
1
cup sugar
3
tablespoons cornstarch
1
tablespoon grated gingerroot or 1/2 teaspoon ground ginger
1/3
cup cider vinegar
2
tablespoons soy sauce
1
medium red bell pepper, cut into 1-inch pieces (1 cup)
1
medium green bell pepper, cut into 1-inch pieces (1 cup)
6
boneless skinless chicken breasts (about 1 1/2 lb)
  • 1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In 2-quart saucepan, heat 3 cups of the broth to boiling over high heat. Add rice; reduce heat to medium-low. Cover; simmer about 20 minutes or until liquid is absorbed.
  • 2 Meanwhile, drain pineapple juice into 2-cup measuring cup; add remaining 1/2 cup broth to make 1 1/4 cups. In another 2-quart saucepan, mix pineapple liquid, sugar, cornstarch, gingerroot, vinegar and soy sauce. Heat to boiling over high heat. Cook about 2 minutes, stirring constantly. Remove from heat. Stir in bell peppers and pineapple.
  • 3 Cut chicken into 2 1/2x1-inch strips. Spread rice in baking dish; arrange chicken strips over rice. Pour pineapple mixture over chicken and rice.
  • 4 Cover dish with foil. Bake about 45 minutes or until chicken is no longer pink in center and mixture is bubbly.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    560
    (
    Calories from Fat
    45),
    % Daily Value
    Total Fat
    5g
    5%
    (Saturated Fat
    1 1/2g,
    1 1/2%
    Trans Fat
    0g
    0%
    ),
    Cholesterol
    70mg
    70%;
    Sodium
    960mg
    960%;
    Total Carbohydrate
    96g
    96%
    (Dietary Fiber
    2g
    2%
      Sugars
    49g
    49%
    ),
    Protein
    33g
    33%
    ;
    % Daily Value*:
    Vitamin A
    20%;
    Vitamin C
    60%;
    Calcium
    6%;
    Iron
    20%;
    Exchanges:
    2 Starch; 1/2 Fruit; 4 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
    Carbohydrate Choices:
    6 1/2
    *Percent Daily Values are based on a 2,000 calorie diet.
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