Pineapple Ginger Chicken

Pineapple Ginger Chicken
This Pineapple Ginger Chicken is an amazingly easy E meal. It’s great served over Minute Rice, Multi-Grain Medley which has a blend of brown rice, red rice, wild rice and quinoa. I make mine in fat-free chicken broth which helps to add flavor to the grains.
 
And YES!! happy dance!! the Minute Rice Medley is on plan for Trim Healthy Mama. We also use brown rice and even Minute Rice, brown rice for a quicker version. That makes Rick really happy because although we do own a rice cooker he hates to use it and he never seems to be able to get the rice done, unless it is minute rice. (Happy Hubby= Happy Mama)
 
And we all know that Asian style dishes go best with brown rice or shiritake noodles. I eat the left overs with shiritake noodles for lunch. I love pineapple and chicken is one of the less expensive cuts of meat I can find. The only fat that is in this meal is what is naturally in the chicken and a quick spray of coconut oil to cook the meat.  It’s sweet and spicy and oh so satisfying.
 
So many Asian style dishes are full of sugar and cornstarch, but NOT this one. By using glucomannan powder and extracts with the canned fruit I was able to lower the sugar content by quite a bit so that it won’t spike my blood sugar so bad. The rice medley also helps blunt the spike from the pineapple with the addition of quinoa. Lean protein also helps to keep my sugar under control while still enjoying a yummy meal with my family. So here is my version of:

Pineapple Ginger Chicken

Pineapple Ginger Chicken
 
Prep time
Cook time
Total time
 
Author:
Ingredients
  • 4 boneless skinless chicken breasts
  • 1 (8 oz.) can pineapple slices or chunks in own juice
  • ¼ tsp. glucomannan powder
  • ½ tsp. grated ginger root or ⅛ tsp. ground ginger
  • ¼ tsp. salt
  • 1 tsp pineapple extract
  • ½ (8 oz.) can (1/2 c.) sliced water chestnuts, drained (optional)
  • 2 c. Minute Rice Multi-Grain Medley or brown rice
  • 1 bell pepper, sliced and chopped into 1" pieces
Instructions
  1. Spray skillet with coconut oil cooking spray.
  2. Preheat skillet over medium heat.
  3. Add chicken. Cook over medium heat 8 to 10 minutes or until tender and no longer pink, turn to brown evenly.
  4. Remove from skillet. Keep warm.
  5. Meanwhile drain pineapple chunks (discard juice or give to the kids).
  6. Add ½ cup of water. Stir in ginger root (ginger), pineapple extract and salt.
  7. Add to skillet.
  8. Sprinkle glucomannan powder over sauce while cooking and stirring until thick and bubbly.
  9. Gently stir in pineapple, peppers and water chestnuts. Heat through.
Notes
On serving platter or 4 plates arrange rice (hot) and chicken. Spoon sauce over chicken.
You can use peaches instead of pineapple chunks. But it's better with pineapple.
Nutrition Information
Serving size: 4 Calories: 534 Fat: 4g Saturated fat: 1g Unsaturated fat: 2g Carbohydrates: 87g Sugar: 8g Sodium: 215mg Fiber: 1g Protein: 34g Cholesterol: 73mg
 
 
 

4 Comments

  1. Amanda

    This looks delicious. Pinning!

    Reply
  2. Amanda Smith

    This sounds really good, but I don’t know what glucomannan powder is. Can I make this without it?

    Reply
    1. judy (Post author)

      yes you could use xanthan gum, it helps to thicken it.

      Reply
  3. Cynthia Litchfield

    recipe looks great…dinner tonight…and thanks for making the recipe printable

    Reply

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