By Mayo Clinic Staff

Dietitian's tip:

Add a side of steamed broccoli to make this a quick and healthy meal.

Number of servings

Serves 6
  1. Weight management
  2. Diabetes meal plan
  3. Low-fiber

Ingredients

  1. 3 tablespoons cornstarch
  2. 3 tablespoons brown sugar
  3. 3/4 teaspoon oregano
  4. 3 garlic cloves, crushed
  5. 1 1/2 teaspoons sesame oil
  6. 3 tablespoons reduced-sodium soy sauce
  7. 1 1/2 cups white wine
  8. 6 skinless, boneless chicken breasts, each 5 ounces
  9. 6 pineapple rings
  10. 3 teaspoons 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

Serving size: 1 breast and toppings

  • Cholesterol 82 mg
  • Calories 266
  • Sodium 394 mg
  • Total fat 4 g
  • Total carbohydrate 14 g
  • Saturated fat 1 g
  • Dietary fiber 0 g
  • Trans fat 0 g
  • Added sugars 4 g
  • Monounsaturated fat 1 g
  • Protein 34 g
  • Total sugars 7 g
May 19, 2021