HG's Pineapple 'Peno Chicken Bites (modified)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 190.0
- Total Fat: 0.9 g
- Cholesterol: 36.0 mg
- Sodium: 286.5 mg
- Total Carbs: 28.3 g
- Dietary Fiber: 1.6 g
- Protein: 16.9 g
View full nutritional breakdown of HG's Pineapple 'Peno Chicken Bites (modified) calories by ingredient
Introduction
HG's recipe was good, but I wanted something a little more saucy. Also, the portion was more than I could eat, so I have made the serving size a little smaller. This is also a family-sized recipe instead of the single serving from the website.The original recipe called for sprinkling low-fat cheese on top, but I've cut that out. HG's recipe was good, but I wanted something a little more saucy. Also, the portion was more than I could eat, so I have made the serving size a little smaller. This is also a family-sized recipe instead of the single serving from the website.
The original recipe called for sprinkling low-fat cheese on top, but I've cut that out.
Number of Servings: 8
Ingredients
-
1/2 C whole wheat flour or Panko bread crumbs
20 oz raw boneless, skinless chicken chopped into bite-sized pieces
dash salt and pepper
1/4 C fat-free egg substitute
3/4 C pineapple juice, reserved from can
2 C pineapple tidbits
1 Tbsp corn starch
1/2 C Frank's Red Hot Sweet Chili sauce OR sweet Asian chili sauce
3 jalapeno peppers sliced, with seeds removed
Tips
I like to serve this over brown rice.
If using Panko bread crumbs, recipe calculator does not allow for that substitution.
Directions
Preheat oven to 375 degrees. Spray baking sheet with nonstick cooking spray.
Dip chicken pieces in egg substitute. Dredge in flour seasoned with salt and pepper, shaking off excess. Lay chicken pieces in a single layer on the cooking sheet.
Bake for approximately 10 minutes, or until chicken is cooked through.
In the meantime, combine pineapple juice and corn starch in a small saucepan. Cook over medium-high heat until it comes to a rolling boil and thickens. Mix in chili sauce.
Remove chicken from baking sheet and put in a large bowl. Add jalapenos and pineapple. Pour pineapple/sauce mixture over the chicken and stir to coat.
Pour back into a 13" x 9 " baking pan and top with shredded cheese. Bake until cheese is melted and sauce is bubbly.
Serving Size: Makes 8, 6-oz servings
Dip chicken pieces in egg substitute. Dredge in flour seasoned with salt and pepper, shaking off excess. Lay chicken pieces in a single layer on the cooking sheet.
Bake for approximately 10 minutes, or until chicken is cooked through.
In the meantime, combine pineapple juice and corn starch in a small saucepan. Cook over medium-high heat until it comes to a rolling boil and thickens. Mix in chili sauce.
Remove chicken from baking sheet and put in a large bowl. Add jalapenos and pineapple. Pour pineapple/sauce mixture over the chicken and stir to coat.
Pour back into a 13" x 9 " baking pan and top with shredded cheese. Bake until cheese is melted and sauce is bubbly.
Serving Size: Makes 8, 6-oz servings