Polynesian Chicken

Gluten Free
Dairy Free
Health score
4%
Polynesian Chicken
45 min.
8
289kcal

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Looking to liven up your dinner table with a dish that's both tantalizing and wholesome? Dive into the tropical flavors of Polynesian Chicken! This delightful recipe combines succulent chicken pieces with the sweet tang of mandarin oranges and pineapple chunks, creating a harmony of flavors that transports you straight to paradise. What makes this dish even more appealing is its gluten-free and dairy-free nature, making it perfect for everyone at the table, whether you're hosting a family gathering or an intimate dinner.

In under 45 minutes, you can serve up this vibrant dish, which caters to eight people, ensuring that everyone leaves satisfied. Imagine the aroma filling your kitchen as the chicken bakes to golden perfection, drizzled with a luscious sauce that includes hints of ginger and brown sugar. Serve it alongside fluffy cooked rice, and you've got a complete meal that's not just nourishing but also bursting with delightful flavors.

With only 289 calories per serving, you can indulge without the guilt. The blend of protein, healthy carbs, and a touch of sweetness makes this dish an excellent choice for any occasion. So why wait? Gather your ingredients and bring the taste of the tropics to your home tonight with this incredible Polynesian Chicken recipe!

Ingredients

  • tablespoons brown sugar packed
  • 11 oz mandarin oranges drained canned
  • pounds chicken 
  • cups rice cooked
  • teaspoons cornstarch 
  • tablespoons dehydrated onion dried minced
  • teaspoon ground ginger 
  • 0.5 cup orange juice 
  • 0.3 teaspoon pepper 
  • 8.8 oz pineapple chunks drained canned
  • 0.3 cup soya sauce 
  • 0.3 cup water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Arrange chicken pieces in a single layer in an ungreased 13"x9" baking pan; set aside.
  2. Combine soy sauce, ginger, pepper, onion, brown sugar, reserved pineapple juice and orange juice; pour over chicken. Cover and refrigerate one hour or overnight, turning once.
  3. Bake, covered, at 350 for 30 minutes or until tender. Uncover, and bake 20 to 25 more minutes or until golden and juices run clear when chicken is pierced with a fork.
  4. Remove chicken from baking pan; keep warm on a platter.
  5. Skim off fat from pan drippings. In a medium saucepan, combine cornstarch and water with pan juices; heat until thickened and bubbly. Stir in pineapple and oranges and warm through; pour over chicken.
  6. Serve with cooked rice.

Nutrition Facts

Calories289kcal
Protein19.11%
Fat26.72%
Carbs54.17%

Properties

Glycemic Index
26
Glycemic Load
24.79
Inflammation Score
-6
Nutrition Score
10.065217396487%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
1.85mg
Naringenin
0.33mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:288.83kcal
14.44%
Fat:8.53g
13.12%
Saturated Fat:2.42g
15.15%
Carbohydrates:38.89g
12.96%
Net Carbohydrates:37.45g
13.62%
Sugar:13.94g
15.49%
Cholesterol:40.82mg
13.61%
Sodium:448.31mg
19.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.72g
27.44%
Vitamin C:25.69mg
31.14%
Manganese:0.53mg
26.66%
Vitamin B3:4.67mg
23.35%
Selenium:14.39µg
20.56%
Vitamin B6:0.35mg
17.41%
Phosphorus:137.05mg
13.71%
Vitamin A:634.77IU
12.7%
Zinc:1.41mg
9.42%
Vitamin B1:0.14mg
9.27%
Magnesium:36.2mg
9.05%
Vitamin B5:0.89mg
8.85%
Potassium:298.76mg
8.54%
Copper:0.16mg
7.86%
Vitamin B2:0.11mg
6.57%
Iron:1.15mg
6.4%
Fiber:1.45g
5.79%
Folate:17.25µg
4.31%
Calcium:34.42mg
3.44%
Vitamin B12:0.17µg
2.81%
Vitamin E:0.27mg
1.79%
Vitamin K:1.2µg
1.14%
Source:My Recipes