tropical chicken rice
Ingredients:
  • (1 lb.) boneless, skinless chicken breasts, cut into 8
    pieces
  • (1/4 cup) orange juice
  • (1 1/2 Tbsp.) curry powder (hot or sweet)
  • (1 Tbsp.) reduced-sodium soy sauce
  • (1 Tbsp.) honey
  • (2 cloves) garlic, finely chopped
  • (1 Tbsp. plus 1/4 cup) fresh mint, finely chopped
  • (20 oz. can) unsweetened crushed pineapple in
    juice, drained
  • (1/2 cup) red onion, chopped
  • (1/4 cup) scallions or chives, chopped
  • (2 Tbsp.) fresh cilantro, finely chopped
  • (2 Tbsp.) lime juice
  • (2 Tbsp.) shredded coconut, preferably unsweetened
  • (1/4 tsp.) red-pepper flakes
  • Pinch of salt
  • (1 cup) brown rice, cooked
Servings

4

Dinner

Tropical Chicken and Rice

Lean chicken breasts marinated in a sweet orange marinade are broiled then served with brown rice and a pineapple coconut salsa.

Preparation Time

About 10 minutes (plus 4 hrs chilling)

Cook Time

About 15 minutes

    Instructions

  1. 1In a small bowl, whisk together orange juice, curry powder, soy sauce, honey, garlic and 1 Tbsp. mint. Transfer to a gallon sized ziplock bag, add chicken.
  2. 2Seal the bag and refrigerate at least 4 hours, up to overnight. Turn the bag occasionally to coat evenly.
  3. 3In a medium bowl, toss together pineapple, onion, scallions, cilantro, lime juice, coconut, red-pepper flakes, salt and 1/4 cup mint. Refrigerate until ready to serve.
  4. 4Preheat grill to medium-high heat or preheat broiler. Cook chicken 10-14 minutes or until cooked through, turning once. Serve 2 pieces of chicken on top of 1/4 cup rice with 1/4 cup salsa.

Nutritional Information

Serving Size: 2 pieces chicken, 1/4 cup rice, 1/4 cup salsa



Amount Per Serving:

  • Calories 411
  • Total Fat 4.8 g
  • Total Carbohydrate 60.8 g
  • Protein 32 g
  • Cholesterol — mg
  • Sodium 257 mg
  • Fiber 5.9 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Entrées with Poultry

Recipe Ethnicity: N/A

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Poultry, Other Animal Ingredients

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.