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Prep 25min
Total0min
Ingredients8
Servings4
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Ingredients
1
(9-oz.) pkg. frozen broccoli spears
4
boneless skinless chicken breast halves
3
tablespoons all-purpose flour
1/2
teaspoon salt
1/8
teaspoon white pepper
2
tablespoons margarine or butter
1
(8-oz.) can pineapple slices, drained
4
oz. (4 slices) Monterey Jack cheese
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Steps
1
Cook broccoli as directed on package. Drain; cover to keep warm.
2
Meanwhile, place 1 chicken breast half, boned side up, between 2 pieces of plastic wrap or waxed paper. Working from center, gently pound chicken with flat side of meat mallet or rolling pin until about 1/4 inch thick; remove wrap. Repeat with remaining chicken breast halves.
3
In shallow pan, combine flour, salt and pepper. Coat chicken with flour mixture.
4
Melt margarine in large skillet. Add chicken; cook 10 to 12 minutes or until chicken is fork-tender and juices run clear, turning once.
5
Place pineapple slice on each chicken breast half. Top each pineapple slice with 1/4 of broccoli spears and 1 cheese slice. Cover; cook an additional 1 minute or until cheese is melted.
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Nutrition Facts
Serving Size:1/4 of Recipe
Calories
350
Calories from Fat
160
Total Fat
18g
28%
Saturated Fat
7g
35%
Cholesterol
100mg
33%
Sodium
630mg
26%
Total Carbohydrate
12g
4%
Dietary Fiber
2g
8%
Sugars
6g
Protein
36g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
30%
30%
Calcium
25%
25%
Iron
10%
10%
Exchanges:
1/2 Fruit; 1 Vegetable; 5 Very Lean Meat; 3 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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