This was the featured recipe in an email that I received today from the www.weightwatchers.com website: Forget Chinese take-out: This sweet and savory chicken recipe is delicious and a breeze to make. It's wonderful served over brown rice.
(20 ounce) can pineapple, packed in juice, use tidbits
cup black bean sauce
cups brown rice, cooked, kept warm (regular or instant)
Serving Size: 1 (365) g
Servings Per Recipe:
AMT. PER SERVING% DAILY VALUE
Calories from Fat 38 g7 %
Total Fat 4.3 g6 %
Saturated Fat 0.9 g4 %
Cholesterol 65.8 mg
Sodium 84.6 mg
Dietary Fiber 5.8 g23 %
Sugars 14.8 g59 %
Protein 34.7 g
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add scallions, ginger and garlic; cook until soft, about 3 minutes. Add chicken and cook until lightly browned on all sides, stirring often, about 5 minutes.
Add pineapple (with its juice) and black bean sauce to skillet; bring to a simmer. Simmer until chicken is cooked through, about 5 minutes more.
Divide rice among 4 shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken and 1/2 cup of rice per serving.