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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 526.5
  • Total Fat: 1.9 g
  • Cholesterol: 80.1 mg
  • Sodium: 670.8 mg
  • Total Carbs: 96.4 g
  • Dietary Fiber: 2.3 g
  • Protein: 33.2 g

View full nutritional breakdown of Hawaiian Chicken calories by ingredient
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Hawaiian Chicken

Submitted by: BRIDGETWOLFE

Introduction

This recipe is for a Sweet & Sour Chicken that's less messy and lower in calories, fat and cholesterol than the usual. And it tastes really good.
Use oven safe skillet. Or baking dish as stated in instructions.
This recipe is for a Sweet & Sour Chicken that's less messy and lower in calories, fat and cholesterol than the usual. And it tastes really good.
Use oven safe skillet. Or baking dish as stated in instructions.

Number of Servings: 4

Ingredients

    4 (4 oz) skinless, boneless chicken breast halves
    1/4 cup all purpose flour
    1 (20 oz) can of pineapple in own juice
    3/4 cup suger
    1/2 cup cider vinegar
    2 tbps soy sauce
    1 tsp grated ginger root
    1 tsp chicken bouillon granules (or 1 cube)
    1 large geen bell pepper cut into rings
    2 cups white rice

Directions

1. Preheat oven to 375 degrees. Spray large skillet with no-stick spray; heat.
2. Coat both sides of chicken with the flour. Shake off excess. Add chicken to hot skillet and brown on both sides. Leave in skillet or place in baking dish and set aside.
3. Drain the pinapple setting juice aside. Put juise in 2 cup measuring cup. Add enough water to make 1 1/4 cups.
4. In medium saucepan stir together juice mixture, suger, vinegar, cornstarch, soy sauce, ginger & chicken bouillon. Bring to boil over medium heat. Slightly reduce heat & gently boil for 4 minutes, stirring often.
5. Pour half of the sauce mixture over chicken. Arrange pineapple slices & pepper rings on top. Pour on remaining sauce mixture.
6. Bake for 30 to 40 minutes or until the chicken is tender & no longer pink.
7. Serve over rice.
Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user BRIDGETWOLFE.






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Member Ratings For This Recipe

  • We really enjoyed this. I reduced the sugar and added 2Tbsp cornstarch instead of flour. Could have used more cornstarch and less cider vinegar. The smell of vinegar cooking was not as enticing as I like my kitchen to be, but yeah, I'd make it again. - 1/13/11

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  • Recipe didn't give qty for cornstarch so I used 1 T & was slightly runny... Not a bad recipe, but not great. I made without dredging chicken in flour & without sugar, to reduce calories & reduce sweetness & used cajun seasoning to spice it up. Husband didn't take leftovers to work, says it all... - 10/22/09

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  • I left out the sugar as I don't like it too sweet - 2/11/09

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