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Cuban-Style Chicken
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Yield: 4 servings (serving size: 1 chicken breast half, 1/2 cup bean mixture, and 1 tablespoon cilantro)
Source: Cooking Light, March 2005
CL Comments: Toss a green salad while the chicken cooks, then serve it with this dish and warm corn tortillas for a complete meal. To save time,
use drained canned pineapple tidbits in place of fresh fruit.
Joan's Comments: This was surprisingly good. The beans and pineapple and marmalade are not cooked together into a sauce, the kind you can spoon over chicken, but they were very tasty together and the chicken was very moist.
Lots of fiber in the beans.
INGREDIENTS:
1/2 cup diced fresh pineapple
2 tablespoons rice vinegar
1 tablespoon orange marmalade
1 (15-ounce) can black beans, rinsed and drained
1/4 teaspoon ground red pepper, divided
1/2 teaspoon salt
1/2 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/4 cup chopped fresh cilantro
INSTRUCTIONS:
- Combine the first 4 ingredients in a medium saucepan; add 1/8 teaspoon pepper. Bring to a simmer over medium heat; cook 1 minute or until
thoroughly heated. Keep warm.
- Heat a large nonstick skillet over medium heat. Combine the remaining 1/8 teaspoon pepper, salt, and paprika, and sprinkle evenly over
chicken. Coat the chicken with cooking spray. Add chicken to pan; cook 5 minutes on each side or until done. Serve with bean mixture;
sprinkle with cilantro.
NUTRITIONAL INFO:
Healthy Units: 5 per serving or core
CALORIES 293(8% from fat); FAT 2.7g (sat 0.6g,mono 0.5g,poly 0.5g);
PROTEIN 45.2g; CHOLESTEROL 99mg; CALCIUM 57mg; SODIUM 632mg; FIBER
6.2g; IRON 2.9mg; CARBOHYDRATE 22.4g
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