As winter arrives, dream of warmer climates and cook this dish! I hope the recipe isn't too hard to read. My recipe was originally in a table in Word (much more understandable) but when I paste it into my blog it loses its formatting. Does anyone have any ideas?
Hawaiian Chicken (6 servings)
Ingredient / Quantity / Preparation /Approx Cal Count /Approx Carb Count
Chicken Breasts / 3 whole / Boned, skinned and halved / 858 / 0.0
Salt / ½ tsp / 0 / 0.0
Pineapple Chunks + juice / 1 19 oz can / 258 / 67.8
Mushrooms / 1 cup / sliced / 18 / 2.4
Green Pepper / 1 med / chopped / 24 / 4.5
Water / 1 cup / 0 / 0
Soy Sauce / 1 tbsp / 6 / 1.2
Chicken Bovril / 1 sachet / 10 / 2
Ground Ginger / ½ tsp / 6 /. 6
Arrowroot Powder/ / 1 tbsp / 29 / 9
Water / 2 tbsp
Total Calories /1208 / 92.9
Served with:
1 1/2 cups cooked brown rice (1/2 cup raw) / 1032 / 217.2
1 ½ lb chopped broccoli, steamed / 234 / 45
Each serving / 413 / 52.5
Preparation
1. Slightly flatten the 6 halved boned and skinned chicken breasts
2. In a fry pan sprayed with PAM, cook until browned well on both sides of each
3. Remove and place in a baking dish
4. Combine all other ingredients and pour over the chicken pieces
5. Bake at 250 degrees oven for 30 minutes or until the chicken breasts are tender
6. Meanwhile, cook the rice as per package directions and steam the broccoli in a small amount of water
7. Place one sixth portions of both the rice and the steamed broccoli into freezable three section trays or tupperware, or individual plastic storage bags. (never freeze together, the temptation is too strong!)
8. When the chicken is done, remove the juices and put them in a small pot on top of the stove, add arrowroot powder to thicken
9. Place a chicken half in each tray and cover with equal amounts of the thickened juices and cooked veggies
10. Freeze and enjoy
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