MAKES 4 SERVINGS
Serving size: 1 chicken breast half with 1/2 cup topping
Total time: Marinating time + 35 to 45 minutes
Hands-on time: 25 minutes
4 (5 to 8 oz) boneless, skinless chicken breast halves
1 cup teriyaki sauce
Juice of 1 lime, divided
1 tablespoon olive oil
1 cup thinly sliced red onion (1 small)
1 cup diced fresh pineapple (or 18 oz can chopped pineapple, drained and cut into smaller pieces)
1/2 cup diced jarred roasted red peppers
1/8 teaspoon coarse salt
Place chicken in a shallow bowl. Combine teriyaki sauce and juice of half the lime; pour over chicken. Refrigerate 30 minutes or up to 4 hours to marinade. Remove chicken from marinade, then discard marinade. Sauté*, bake, or grill chicken. Meanwhile, in a medium skillet, heat olive oil over medium-high heat. Sauté the onion for two minutes. Stir in the pineapple, red peppers, salt and pepper. Squeeze juice from the remaining half of the lime over skillet mixture; cook one to two minutes. To serve, top each cooked chicken breast with 1/2 cup of pineapple mixture.
*Sauté it: Place a nonstick skillet over medium-high heat until warm. Remove skillet from heat and spray with nonstick cooking spray or lightly coat with oil. Return skillet to heat and add chicken. Cook chicken six to eight minutes on each side until cooked through.
Nutrition per serving: 277 calories, 8g total fat (2g saturated fat and 0g trans fat), 157mg sodium, 42g carbohydrates, 1g fiber, 7g sugar, 39g protein
Nutrition Tip of the Day
Don’t fear fat – but don’t go overboard! Fat has more calories than other nutrients, but it has multiple benefits. If you watch your portions, you can enjoy its decadence.