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Hawaiian Chicken

Photo: John Autry
Total time 4 hrs, 23 mins
Yield

4 servings (serving size: 1 breast half and 1/2 cup rice)

Take a mental vacation to Hawaii as you enjoy this grilled chicken marinated in a mixture of pineapple juice, ketchup, soy sauce and ginger. Store-bought marinades are certainly convenient, but they're often loaded with sodium. Some have more than 900 milligrams of sodium in just two tablespoons. Smart cooks know that homemade marinades are the way to go. They're easy to whisk up and often require ingredients you already have on hand. The pineapple juice, ketchup, soy sauce, and ginger mixture for these marinated chicken breasts acts double duty as both a marinade and baste for the chicken. If you want extra flavor, don't toss the marinade once you're ready to cook the chicken. Instead, use it as a basting liquid as the chicken cooks. Any bacteria from the chicken in the marinade will be destroyed over the heat.

Ingredients

  • 1/4 cup pineapple juice
  • 2 tablespoons ketchup
  • 2 tablespoons lower-sodium soy sauce
  • 1 1/2 teaspoons minced peeled ginger
  • 2 garlic cloves, minced
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon black pepper
  • 2 cups hot cooked long-grain white rice
  • 1/4 cup chopped fresh cilantro

Nutrition Information

  • calories 247
  • fat 1.8 g
  • satfat 0.5 g
  • monofat 0.4 g
  • polyfat 0.4 g
  • protein 29.9 g
  • carbohydrate 25.2 g
  • fiber 0.5 g
  • cholesterol 68 mg
  • iron 1.9 mg
  • sodium 674 mg
  • calcium 26 mg

How to Make It

  1. Combine first 5 ingredients. Reserve 1/4 cup marinade; place remaining marinade in a zip-top plastic bag. Add chicken to bag; seal. Chill 4 hours.

  2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade in bag. Sprinkle chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; baste with 2 tablespoons reserved marinade. Cook 6 minutes. Turn chicken over; baste with 2 tablespoons reserved marinade. Cook 6 minutes.

  3. Combine rice, 1/4 teaspoon salt, and cilantro.