Hawaiian Chicken with Pineapple Salsa

Gluten Free
Dairy Free
Health score
9%
Hawaiian Chicken with Pineapple Salsa
45 min.
4
256kcal

Suggestions

Ingredients

  • 0.3 cup cilantro leaves fresh chopped
  • teaspoon ground coriander 
  • teaspoons jalapeno minced
  • 15.3 ounce pineapple tidbits in juice drained canned
  • 0.3 cup pineapple preserves divided
  • 0.5 teaspoon salt 
  • tablespoon seasoned rice vinegar 
  • 16 ounce skinned 

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Place chicken between two sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallet or rolling pin.
  2. Sprinkle chicken with coriander and salt; coat with cooking spray.
  3. Coat a large skillet with cooking spray; place over medium heat until hot.
  4. Add chicken, and cook 5 to 6 minutes on each side or until chicken is done.
  5. Add 2 tablespoons preserves to skillet, and cook until chicken is glazed, turning once.
  6. Combine remaining 2 tablespoons preserves, pineapple, and remaining 3 ingredients in a bowl; stir well.
  7. Serve with chicken.

Nutrition Facts

Calories256kcal
Protein38.83%
Fat11.18%
Carbs49.99%

Properties

Glycemic Index
42.25
Glycemic Load
7.96
Inflammation Score
-4
Nutrition Score
14.151739224144%

Flavonoids

Luteolin
0.03mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:256.36kcal
12.82%
Fat:3.17g
4.88%
Saturated Fat:0.66g
4.13%
Carbohydrates:31.93g
10.64%
Net Carbohydrates:29.99g
10.9%
Sugar:25.83g
28.7%
Cholesterol:72.57mg
24.19%
Sodium:430.9mg
18.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.81g
49.62%
Vitamin B3:12.2mg
60.98%
Selenium:37.32µg
53.31%
Vitamin B6:0.95mg
47.33%
Phosphorus:253.07mg
25.31%
Vitamin C:16.73mg
20.28%
Potassium:587.84mg
16.8%
Vitamin B5:1.63mg
16.34%
Vitamin B1:0.19mg
12.61%
Magnesium:48.88mg
12.22%
Vitamin B2:0.16mg
9.24%
Copper:0.18mg
8.81%
Fiber:1.95g
7.79%
Zinc:0.81mg
5.41%
Iron:0.94mg
5.2%
Vitamin K:4.55µg
4.33%
Vitamin B12:0.23µg
3.78%
Vitamin A:182.49IU
3.65%
Folate:13.57µg
3.39%
Calcium:32.15mg
3.21%
Vitamin E:0.38mg
2.51%
Manganese:0.04mg
2.23%
Source:My Recipes