Chicken Tenderloin Recipes

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Low Fat Chicken Breasts with Pineapple and Chili Sauce

Low Fat Chicken Breasts With Pineapple And Chili Sauce


  • 4 boneless skinless chicken breast halves, about 1 1/4 pounds
  • 1/4 cup all-purpose white flour
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon olive oil
  • ***SAUCE***
  • l2 ounces fresh chunk pineapple
  • 1/2 cup orange juice, approximately
  • 1/2 teaspoon cornstarch
  • 1 tablespoon brown sugar
  • 1 habanero chili pepper, seeded and minced, or scotch bonnet chili pepper , or 2 jalapeno chilies
  • 1/2 teaspoon minced garlic
  • 2 tablespoons chopped fresh cilantro, or parsley


  1. To flour and cook chicken breasts, follow Basic.
  2. Drain juice from pineapple into a measuring cup.
  3. Add enough orange juice to total 3/4 cup.
  4. Stir in cornstarch and set aside.
  5. Reduce heat to medium-low.
  6. Add drained pineapple chunks and sugar to the skillet.
  7. Cook, stirring, about 3 minutes, or until the pineapple begins to brown.
  8. Add chilies and garlic and cook, stirring, about 1 1/2 minutes, or until the garlic begins to color.
  9. Stir the reserved juice-cornstarch mixture again and add it to the skillet.
  10. Bring the sauce to a simmer and cook about 4 minutes, or until the sauce has thickened and cooked down slightly.
  11. Stir in cilantro and spoon the sauce over the chicken breasts.
  12. Per serving: About 236 calories, 22g protein, 22g carbohydrate, 6g fat, 23% calories from fat, 57mg cholesterol, 635mg sodium, 1g fiber

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