Ingredients Jump to Instructions ↓

  1. 4 Chicken breast halves

  2. -- (4 oz each) -- skinned, boned 2 1/2 tb All-purpose flour

  3. 1 tb Flaked coconut, minced

  4. 1 ts Curry powder; divided

  5. 1/2 ts Salt

  6. 1/4 ts Pepper

  7. 1 Egg white; lightly beaten

  8. Vegetable cooking spray 2 ts Reduced-calorie margarine

  9. 1 md Banana; cut into 1/2" slices

  10. 3/4 c Unsweetened pineapple juice

  11. 3 Green onions; cut diagonally

  12. 1/4" pieces

  13. 2 c Cooked long-grain rice

  14. -- (cooked w/o salt or fat) Place the chicken between two sheets of heavy-duty plastic wrap and flatten to 1/4" thickness, using a meat mallet or rolling pin. Combine the flour, coconut, 1/2 teaspoon curry powder, salt and pepper; stir well. Brush both sides of each chicken breast with the egg white; dredge in the flour mixture. Set aside. Coat a large nonstick skillet with cooking spray; add 1 teaspoon of the margarine. Place over medium-high heat until the margarine melts. Stir in the remaining curry powder. Add the banana and saute two minutes or until the banana is lightly browned. Remove the banana from the skillet and set it aside. Wipe the drippings from the skillet with a paper towel. Coat the skillet with cooking spray; add the remaining margarine. Place over medium-high heat until the margarine melts. Add the chicken and cook two minutes on each side or until browned. Add the pineapple juice and green onions. Cover, reduce the heat and simmer ten minutes or until the chicken is tender. Serve over the rice. Garnish with the banana slices. Per Serving: Calories: 364 Protein: 32 grams Carb: 42 grams Sodium: 357 mg Fat: 6 grams (15% of calories)Source: Cooking Light Cookbook 1993Published in "Nutrition Action Healthletter" (January/February 1994)Typed for you by Karen Mintzias


Send feedback