Monday, January 23, 2012

Baked Coconut Chicken with Pineapple Rice

Over the past few weeks I have been experimenting with making yummy food that is better for you. I, like so many, have fallen into the “food is only good if it’s loaded with calories” trap. But, I have news: Healthy food can taste great! I wish I could shout it from the rooftops for all to hear, but for now, I’ll just share my experiments here, with you, and hope that you enjoy them too. A good place to start? This island-flavored meal with fewer than 350 calories per serving.

Chicken: 
1 lb chicken tenders
½ cup Panko bread crumbs
¼ cup shredded coconut
½ tsp paprika
½ tsp garlic powder
2 egg whites
Cooking spray

Rice:
1 cup rice, cooked per package directions
1/8 cup crushed pineapple

Sauce:
2 T olive oil
2 T honey
2 T white vinegar
1 T orange marmalade
2 tsp Dijon mustard

Preheat oven to 375 degrees. Combine bread crumbs, coconut, paprika, and garlic powder. In a separate dish, lightly beat egg whites. Dip chicken tenders in egg white, and then dredge in bread crumb mixture until evenly coated. Place tenders on a lightly sprayed cookie sheet and spray the top of each tender with cooking spray. Bake for 30 minutes, turning halfway through.

Meanwhile, prepare rice per package directions, substituting ¼ cup of the cooking liquid with juice from the pineapple. When rice is steamed, mix in pineapple.

Whisk together sauce ingredients. Serve chicken over rice with sauce.

*Inspired by Skinnytaste


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