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1 cup white rice
1 tablespoon canola oil
2 tablespoons honey
2 tablespoon balsamic vinegar
1 tablespoon soy sauce
1 teaspoon Dijon-style mustard
4 boneless, skinless chicken breast halves
1 (20 ounce) can sliced pineapple in juice, pineapple
drained and 1 tablespoon juice reserved
Cook rice according to package directions. Heat oven to 400 degrees F.
In small jar, combine reserved pineapple juice, oil, honey, vinegar, soy
sauce and mustard; shake marinade well. Toss chicken with 3 tablespoons of marinade
to coat, discarding chicken marinade when done.
Brush pineapple rings with other half of marinade, reserving leftover marinade.
Coat 2 large baking dishes with vegetable oil spray. Arrange chicken and
pineapple rings in a single layer and bake for 8 to 10 minutes, until chicken's
juices run clear. Before serving, brush chicken with leftover marinade and season
with salt and pepper to taste.
Top rice with chicken and pineapple rings.
Makes 4 servings.
Per serving: 403 calories, 44g carbohydrates, 42g protein, 6g total fat
(1g saturated), 98mg cholesterol, 1g fiber, 342mg sodium. Calories from fat:
13%
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