Healthier Hawaiian Chicken
User Reviews
5
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Prep Time
30 mins
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Cook Time
1 hr
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Total Time
1 hr 30 mins
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Servings
6 servings
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Calories
523 kcal
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Course
Main Course
Healthier Hawaiian Chicken
Description
The recipe starts with cubed, boneless, skinless chicken breasts seasoned and coated in a two-step dredging process of cornstarch and beaten eggs, creating a crispy surface when pan-fried in vegetable oil. The chicken is lightly browned on all sides before transferring to a baking dish.
The sauce, made by combining pineapple juice, orange and lime juices, lime zest, brown sugar, soy sauce, rice vinegar, garlic, and cornstarch, is poured over the chicken. Fresh red bell pepper and canned pineapple tidbits are spread evenly on top, adding bursts of freshness and texture. The dish is then baked uncovered at 325°F for one hour, allowing the flavors to meld and the sauce to thicken.
Once baked, the dish rests for 10 minutes and is garnished with chopped green onions and sesame seeds. It pairs well when served over rice, providing a balance of tangy, sweet, and savory notes with tender chicken pieces.
Ingredients
- 4 chicken breast boneless and skinless - cut into 1-inch cubes
- salt to taste
- black pepper to taste
- 1 cup cornstarch
- 3 egg beaten, large
- 1/4 cup vegetable oil
Sauce Ingredients:
- 1 cup pineapple juice use from the pineapple can
- 1/2 cup orange juice
- 2 tablespoons lime juice
- 1 lime zested
- 1/2 cup brown sugar
- 1/3 cup soy sauce low-sodium
- 1 teaspoon rice vinegar
- 2 cloves garlic minced
- 2 tablespoons cornstarch
- 1 red bell pepper chopped
- 1 20 oz. pineapple tidbits drained, canned
Garnish:
- green onions chopped
- sesame seeds
Instructions
- Preheat oven to 325° F.
- Grease a 9x13-inch baking pan with cooking spray and set aside.
- Add chicken to a large bowl and season it with salt and pepper.
- Place cornstarch in a large bowl, and eggs in another medium bowl.
- Dip seasoned chicken pieces in cornstarch to coat, then coat in eggs.
- Place a large non-stick skillet over medium-high heat. Add vegetable oil.
- Once the oil is hot, cook coated chicken, in batches so you don't over-crowd pan, until golden-brown on all sides.
- Once cooked, place the chicken in the prepared baking dish.
- In a medium bowl whisk together all the sauce ingredients. Pour evenly over the chicken.
- Distribute the chopped bell pepper and pineapple evenly on top of the chicken.
- Bake, uncovered, for 1 hour, stirring the mixture a few times.
- Remove from the oven and let stand 10 minutes before serving.
- Serve over rice, garnish with green onions and sesame seeds.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 523 kcal
% Daily Value*
| Calories | 523kcal | 26% |
| Carbohydrates | 59g | 20% |
| Protein | 37g | 74% |
| Fat | 16g | 25% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 178mg | 59% |
| Sodium | 688mg | 29% |
| Potassium | 840mg | 18% |
| Fiber | 2g | 8% |
| Sugar | 31g | 62% |
| Vitamin A | 884IU | 18% |
| Vitamin C | 90mg | 100% |
| Calcium | 56mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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