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Hawaiian
Chicken
3
lbs. whole skinless chicken, raw
8 oz. pineapple in juice, canned
3 Tbs. soy sauce
¼ tsp. garlic powder
1 cup pineapple juice, unsweetened
½ cup white onion, sliced
1 sweet red bell pepper, sliced
1 cup fat free chicken broth
1 cup long grain white rice, dry
Instructions:
Preheat
oven to 350 degrees. Pour cup of rice in bottom
of casserole dish. Arrange chicken parts on
top followed by onions and bell pepper. In a
small bowl, combine remaining ingredients and
pour over chicken and rice mixture. Cover and
bake one hour. Serves 6.
Nutritional
Information per Serving:
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EXCHANGES
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STARCH
3
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MILK
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FRUIT
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VEG
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MEAT
6
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FAT
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Serving
size: 6 oz. chicken and 2/3 c. rice
Calories: 458
Protein: 53 grams
Carbohydrate: 42 grams
Fat: 7 grams
Fiber: 2 grams
Cholesterol: 158 milligrams
Sodium: 721 milligrams
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