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Chicken 'n' Pineapple Rice

Makes: 4 servings
Prep 15 mins Bake 400°F 15 mins to 18 mins Stand 5 mins
Chicken 'n' Pineapple Rice
Ingredients
  • 1 15 1/4 ounce can  or two 8-ounce cans pineapple tidbits (juice pack)
  • 3/4  cup  uncooked long grain rice
  • 1/2  teaspoon  salt
  • 1/2  cup  coarsely chopped green sweet pepper
  •  Nonstick cooking spray
  • 1  cup  finely crushed gingersnaps (about 20 cookies)
  • 1/4  teaspoon  salt
  • 1  egg
  • 1  tablespoon  water
  • 4  skinless, boneless chicken breast halves (1 to 1-1/4 lb.), cut into halves lengthwise
Directions

1. Preheat oven to 400 degrees F. Drain pineapple, reserving juice. Set pineapple aside. Add enough water to reserved juice to equal 1-34 cups. In a medium saucepan stir together juice mixture, rice, and the 12 teaspoon salt. Bring to boiling; reduce heat. Simmer, covered, for 18 minutes. Remove from heat. Stir in pineapple and green pepper. Let stand, covered, for 5 minutes.

2. Meanwhile, lightly coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a shallow dish combine gingersnaps and the 14 teaspoon salt. In another shallow dish use a fork or whisk to combine egg and 1 tablespoon water. Dip chicken pieces, one at a time, into egg mixture, then into gingersnap mixture to coat. Arrange chicken in a single layer in prepared baking pan. Lightly coat chicken with nonstick cooking spray. Bake, uncovered, for 15 to 18 minutes or until chicken is no longer pink. Serve chicken strips with rice mixture. Makes 4 servings.

Nutrition Facts (Chicken 'n' Pineapple Rice)
  • Servings Per Recipe 4,
  • cal. (kcal) 481,
  • Fat, total (g) 6,
  • chol. (mg) 119,
  • sat. fat (g) 2,
  • carb. (g) 71,
  • Monosaturated fat (g) 3,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 2,
  • sugar (g) 21,
  • pro. (g) 32,
  • vit. A (IU) 146,
  • vit. C (mg) 27,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 15,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 125,
  • Cobalamin (Vit. B12) (g) 1,
  • sodium (mg) 769,
  • Potassium (mg) 500,
  • calcium (mg) 61,
  • iron (mg) 5,
  • Percent Daily Values are based on a 2,000 calorie diet

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