Polynesian Chicken and Rice
Polynesian Chicken and Rice might be just the main course you are searching for. This recipe serves 5. One portion of this dish contains approximately 42g of protein, 9g of fat, and a total of 495 calories. If you have pineapple juice, ketchup, rice, and a few other ingredients on hand, you can make it. To use up the pineapple tidbits you could follow this main course with the Fruit Salsa Yogurt Cups as a dessert.
Instructions
Combine first 6 ingredients in a bowl; stir well, and set aside.
Coat a Dutch oven with cooking spray, and add margarine.
Place over medium-high heat until margarine melts.
Add chicken, and cook 4 minutes on each side or until browned.
Remove chicken from pan; set aside.
Add rice and garlic to pan, and saut 3 minutes. Return chicken, meaty side down, to pan.
Add chicken broth mixture, and bring to a boil. Cover, reduce heat, and simmer for 25 minutes or until most of the liquid is absorbed. Stir in the green onions and remaining ingredients; cover and cook an additional 5 minutes or until the vegetables are tender.