Pineapple Spiced Chicken and Rice

Gluten Free
Dairy Free
Health score
18%
Pineapple Spiced Chicken and Rice
50 min.
4
442kcal

Suggestions

Ingredients

  • tablespoon basil fresh chopped
  • teaspoon garlic powder 
  • teaspoon ground allspice 
  • 0.5 teaspoon ground cinnamon 
  • teaspoon ground nutmeg 
  • servings salt and ground pepper to taste
  • teaspoon ground thyme 
  • cup jasmine rice 
  • 0.5 teaspoon kosher salt 
  • 1.5 cups chicken broth reduced-sodium
  • tablespoon olive oil 
  • 20 ounce dole® pineapple canned
  • 0.3 cup bell pepper red chopped
  • 0.3 cup onion red finely chopped
  •  chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Drain pineapple; reserve 1 tablespoon juice. Chop 2 pineapple slices; set aside for rice.
  2. Mix together reserved juice, garlic powder, thyme, nutmeg, allspice, salt and cinnamon in small bowl, until blended.
  3. Arrange chicken on foil-lined sheet pan. Season with salt and pepper. Rub each breast half with spice mixture over and under the skin.
  4. Place two pineapple slices on each breast.
  5. Bake at 350 degrees F 30 to 40 minutes, or until internal temperature of chicken reaches 165 degrees F and is no longer pink in center (Note: if using chicken legs, time will need to be increased 15 to 25 minutes).
  6. Cook olive oil, red onion and red pepper over medium-high heat in medium saucepan about 5 minutes or until onions are tender.
  7. Add rice and chopped pineapple to sauce pan, cook 3 minutes more.
  8. Add chicken broth, heat to boiling. Reduce heat to simmer and cook for 15 minutes or until all liquid is absorbed.
  9. Add chopped basil; let stand 5 minutes before serving.
  10. Arrange rice and chicken on 4 plates for service.
  11. Garnish with additional chopped basil, if desired.

Nutrition Facts

Calories442kcal
Protein27.29%
Fat15.67%
Carbs57.04%

Properties

Glycemic Index
79.3
Glycemic Load
22.76
Inflammation Score
-7
Nutrition Score
20.651304265727%

Flavonoids

Luteolin
0.06mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Quercetin
2.05mg

Nutrients percent of daily need

Calories:442.3kcal
22.11%
Fat:7.72g
11.87%
Saturated Fat:1.54g
9.63%
Carbohydrates:63.18g
21.06%
Net Carbohydrates:59.83g
21.76%
Sugar:21.37g
23.75%
Cholesterol:72.32mg
24.11%
Sodium:454mg
19.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.23g
60.45%
Vitamin B3:14.29mg
71.46%
Selenium:44µg
62.85%
Vitamin B6:1.09mg
54.68%
Phosphorus:338.12mg
33.81%
Vitamin C:27.78mg
33.68%
Manganese:0.66mg
33.13%
Potassium:779.34mg
22.27%
Vitamin B5:2.13mg
21.3%
Vitamin B1:0.27mg
17.73%
Copper:0.35mg
17.65%
Magnesium:68.57mg
17.14%
Fiber:3.35g
13.39%
Vitamin B2:0.21mg
12.11%
Iron:1.9mg
10.57%
Vitamin K:10.47µg
9.97%
Zinc:1.49mg
9.96%
Vitamin A:436.92IU
8.74%
Vitamin E:0.98mg
6.54%
Calcium:61.36mg
6.14%
Folate:23.46µg
5.87%
Vitamin B12:0.31µg
5.24%
Source:Allrecipes