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Hawaiian Chicken
A quick and tasty retro family chicken dinner.
Prep Time
16 mins
Cook Time
16 mins
Servings: 4 servings
Calories: 323 kcal
Course:
Main Course
Cuisine:
Australian
Ingredients
- 500 grams chicken tenderloins
- 430 grams pineapple pieces, tinned (in juice or syrup)
- 3 stalks celery
- 1 medium onion
- ½ capsicum (red or green)
- 1 cup tomato sauce
- 2 tablespoons soy sauce
- 2 tablespoons cornflour
- 2 tablespoons olive oil
- salt and pepper (to taste)
Instructions
- Slice celery, onion and capsicum. Fry over medium heat for 2-3 minutes in oil. Remove from frying pan and set aside.
- Strain syrup or juice from pineapple pieces. Add pineapple pieces to celery, onion and capsicum that has been set aside. Place the juice in a bowl along with tomato sauce and soy sauce.
- Add a few tablespoons of the juice and sauce mix to the cornflour to make a paste. Set aside.
- Cook chicken in frying pan until browned on either side and almost cooked through.
- Return the vegetables and pineapple to the frying pan along with the juice and sauce mix. Pour cornflour paste into the pan and stir over medium heat until mixture starts to thicken. Simmer for a few minutes. Add a little salt and pepper before serving with rice.
Cup of Yum
Notes
- TIPS
- yes, you could use chicken breast or thighs instead of tenderloins
- use pineapple pieces in syrup if you want the dish to be sweeter.
Nutrition Information
Calories
323kcal
(16%)
Carbohydrates
28g
(9%)
Protein
29g
(58%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Trans Fat
0.01g
Cholesterol
80mg
(27%)
Sodium
965mg
(40%)
Potassium
947mg
(27%)
Fiber
4g
(16%)
Sugar
20g
(40%)
Vitamin A
957IU
(19%)
Vitamin C
38mg
(42%)
Calcium
53mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 323
% Daily Value*
| Calories | 323kcal | 16% |
| Carbohydrates | 28g | 9% |
| Protein | 29g | 58% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 80mg | 27% |
| Sodium | 965mg | 40% |
| Potassium | 947mg | 20% |
| Fiber | 4g | 16% |
| Sugar | 20g | 40% |
| Vitamin A | 957IU | 19% |
| Vitamin C | 38mg | 42% |
| Calcium | 53mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.