From Paulette Vickery's Recipe Collection

BB: PINEAPPLE BRAISED CHICKEN

main dish, poultry

4 each chicken breasts
1/3 cup flour
1/2 teaspoon light salt
1/8 teaspoon pepper
1/4 cup nonfat chicken broth
2 teaspoon minced garlic, in a jar
1/4 cup chopped onion
1/3 cup chopped green pepper
1 can pineapple chunks, 13oz
1 can mandrian oranges, 11oz
1/2 teaspoon dry mustard
1 tablespoon soy sauce
1/3 cup chili sauce
2 cup cooked rice

Combine flour, salt, and pepper. Roll chicken pieces in flour mixture coating well. In a hot skillet saute chicken pieces in chicken broth. Cook about 10 minutes, or until golden brown. Remove chicken and set aside. Preheat oven to 350 degrees. Using the liquid left from the chicken, saute garlic, onion, and green pepper, until tender, about 5 minutes. If to dry add more chicken broth. Drain pineapple chunks and Mandrian oranges, reserving juice. Add mustard, soy sauce, reserved fruit juices, and chili sauce to skillet. Bring to boiling, stirring to dissolve browned bits in pan. Reduce heat and simmer uncovered about 5 minutes, or until slightly thickened. Pour sauce over chicken. Bake covered, 30 minutes. Add drained pineapple chunks and Mandrian orange sections, basting with liquid in casserole. Bake uncovered, 15 minutes longer,or until chicken is tender. Serve over cooked rice. Per serving: fat 3.9 G, cholesterol 73 MG, fiber 2 G, calorries 443, 8 percent from fat, protein 33 G, carbohydrate 68 G, sodium 607 MG.

Yield: 4 servings





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