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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"He is the very pineapple of politeness!"
-Richard Brinsley Sheridan, Playwright

The refrigerator light goes on...

I loved this sort of recipe when I was young. There were a couple of Polynesian restaurants in New Jersey where I went to high school and they had the Tiki Huts for tables and served drinks in coconut husks. The sweet, sour savory flavors always worked so well together. They say that comfort food is what makes you comfortable and I am betting that there’s a lot of people who find this one of their comfort food dishes.

Marinating as Flavoring Agent (vs. Tenderizing)

Marinades are used for tenderizing as well as for adding flavor to meats.

The acid in marinades like vinegar or citrus juice work by breaking down connective tissues. Since the reaction between the meat or veggies and the marinade is a chemical process, there are a few factors that can affect a recipe. Time is a key factor, of course, but temperature is crucial. The colder the marinating food is kept the slower the reaction will be. The longer a food marinates the more tender it will be but too much time may impart more flavor than you want.

The amount of marinade is important as well. As mentioned elsewhere zipper bags are indispensable in the kitchen and this is a perfect example because you can use less marinade and still get maximum coverage. Plus you can "turn" the meat in the bag easily to coat it completely.


 

Polynesian Chicken



Servings = 4 | Serving size =1 chicken breast with sauce

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

This recipe is great the next day. Reheat gently. It also makes fantastic sandwiches.

Serve with Jasmine Rice or Coconut Rice or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice

AND

Serve with Thai Cucumber Salad or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Cucumbers & Dill in Sour Cream or Cucumbers in Yogurt with Mint

3 Tbsp low-sodium soy sauce
1 cloves garlic (minced)
1 tsp ground ginger
1 Tbsp canola or grapeseed oil
1/2 cup pineapple juice
1 cup pineapple (diced)
1 Tbsp honey
16 ounces boneless skinless chicken breast (cut into 1/2 inch strips)

Place the soy sauce, minced garlic, ginger, oil, pineapple juice, pineapple chunks and honey in a large glass or stainless bowl and mix well.

Add the chicken strips and mix well. Chill for at least 2 hours (overnight is best).

Preheat oven to 325°F. Place the chicken and sauce in a 12x9 inch oblong pyrex dish. Place the chicken in the oven and cook for about 20 - 25 minutes.

Nutrition Facts

Serving size = 1 chicken breast with sauce

Servings = 4

.

Amount Per Serving

Calories 213 Calories from Fat 44
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 3%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 474mg 20%
Total Carbohydrates 15g 5%
    Dietary Fiber 0g 1%
    Sugars 11g  
Protein 27g  
Vitamin A 1% Vitamin C 20%
Calcium 3% Iron 7%
Vitamin K 3 mcg Potassium 407 mg
Magnesium 45 mg