Pineapple-Glazed Chicken Breasts with Couscous Pilaf

Dairy Free
Health score
14%
Pineapple-Glazed Chicken Breasts with Couscous Pilaf
25 min.
2
417kcal

Suggestions


Looking for a quick and delicious meal that’s both satisfying and dairy-free? Look no further than our Pineapple-Glazed Chicken Breasts with Couscous Pilaf! This vibrant dish combines the succulent flavors of tender chicken breasts with a sweet and tangy pineapple glaze, making it a delightful option for lunch or dinner. In just 25 minutes, you can whip up a meal that not only pleases the palate but also nourishes the body, with each serving clocking in at a mere 417 calories.

The star of this recipe is the juicy chicken, broiled to perfection and brushed with a luscious mixture of pineapple preserves and sweet hot mustard. This glaze adds a burst of flavor that pairs beautifully with the fluffy couscous pilaf, which is enhanced with colorful red bell peppers and fresh green onions. The combination of textures and tastes will leave you craving more!

Perfect for busy weeknights or a casual weekend gathering, this dish is sure to impress your family and friends. Plus, it’s easy to prepare, requiring just a few simple ingredients and minimal equipment. So, roll up your sleeves and get ready to enjoy a delightful culinary experience that’s as nutritious as it is delicious!

Ingredients

  • 0.3 teaspoon chicken bouillon instant
  • 0.5 cup couscous uncooked
  • tablespoons spring onion sliced (2 medium)
  • teaspoons mustard sweet hot
  • 0.3 cup pineapple preserves 
  • tablespoons bell pepper red finely chopped
  • 0.5 lb chicken breast halves boneless skinless
  • 0.8 cup water 
  • teaspoons water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • aluminum foil
  • microwave
  • broiler pan

Directions

  1. In 1-quart saucepan, heat bell pepper, bouillon and water to boiling over high heat.
  2. Remove from heat; stir in couscous. Cover; let stand 5 minutes. Stir in onions; set aside; transfer half of mixtue to a small microwavable bowl.
  3. Meanwhile, line broiler pan with foil; spray with cooking spray.
  4. Place chicken breast halves on pan. Broil 4 to 6 inches from heat 5 minutes. In small bowl, mix preserves and mustard; transfer half of mixture to a small microwaveable bowl.
  5. Turn chicken.
  6. Brush chicken with half of preserves mixture; discard any remaining. Broil 3 to 5 minutes longer or until chicken is fork-tender and juices run clear.
  7. Stir couscous mixture lightly with fork; divide evenly onto 2 individual serving plates. Top each with chicken. Stir water into remaining preserves mixture. Microwave on High 20 to 40 seconds or until warm; spoon over chicken. If desired, garnish with additional sliced green onions.

Nutrition Facts

Calories417kcal
Protein29.58%
Fat7.62%
Carbs62.8%

Properties

Glycemic Index
108
Glycemic Load
36.43
Inflammation Score
-5
Nutrition Score
17.240000061367%

Flavonoids

Luteolin
0.06mg
Kaempferol
0.08mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:417.46kcal
20.87%
Fat:3.45g
5.31%
Saturated Fat:0.72g
4.49%
Carbohydrates:64.04g
21.35%
Net Carbohydrates:60.84g
22.12%
Sugar:21.22g
23.57%
Cholesterol:72.57mg
24.19%
Sodium:212.96mg
9.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.17g
60.33%
Vitamin B3:13.5mg
67.51%
Selenium:38.89µg
55.55%
Vitamin B6:0.94mg
46.98%
Phosphorus:329.79mg
32.98%
Vitamin B5:2.21mg
22.11%
Vitamin C:18.15mg
22%
Manganese:0.41mg
20.61%
Potassium:567.81mg
16.22%
Magnesium:55.88mg
13.97%
Fiber:3.2g
12.79%
Vitamin K:13.18µg
12.55%
Vitamin B2:0.2mg
11.5%
Vitamin B1:0.17mg
11.18%
Copper:0.21mg
10.26%
Vitamin A:388.57IU
7.77%
Zinc:1.13mg
7.54%
Iron:1.3mg
7.24%
Folate:26.34µg
6.58%
Vitamin B12:0.23µg
3.78%
Calcium:35.52mg
3.55%
Vitamin E:0.46mg
3.09%