By Mayo Clinic Staff

Dietitian's tip:

If you prefer, dice the cooked chicken and braised pineapple and serve it over a bed of brown rice. Add a side of steamed broccoli to make it a quick and healthy meal.

Number of servings

Serves 2

Ingredients

    1 tablespoon cornstarch
    1 tablespoon brown sugar
    1/4 teaspoon oregano
    1 garlic clove, crushed
    1/2 teaspoon sesame oil
    1 1/2 tablespoons reduced-sodium soy sauce
    3/4 cup white wine
    2 skinless, boneless chicken breasts, each 5 ounces
    2 pineapple rings
    1 teaspoon sunflower seeds

Directions

In a small bowl, combine the cornstarch, brown sugar, oregano, garlic, sesame oil, soy sauce and white wine. Whisk to blend. Set aside.

Place chicken in a microwave-safe baking dish. Pierce the chicken breast several times with a fork. Pour the liquid mixture over the chicken. Cover and microwave for about 10 minutes or until done.

While chicken is cooking, spray a small frying pan with cooking spray. Add the pineapple rings and saute over medium heat until browned, about 5 minutes.

To serve, transfer the chicken breasts to individual plates. Top each with a pineapple ring and 1/2 teaspoon sunflower seeds. Serve immediately.

Nutritional analysis per serving

  • Total fat 4 g
  • Calories 369
  • Protein 34 g
  • Cholesterol 82 mg
  • Total carbohydrate 25 g
  • Dietary fiber 1 g
  • Monounsaturated fat 1 g
  • Saturated fat 1 g
  • Sodium 562 mg
Jul. 01, 2008