Pan Seared Chicken And Pineapple Skillet

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Ingredients Yields 4 servings

1 medium red bell peppers (coarsely chopped)
0.5 cup, chopped red onions (very thinly sliced red)

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Instructions

  1. 1
    Heat a large skillet over medium-high heat and add .5 tablespoon of oil, swirling to coat. Season the chicken with salt and pepper and sear until browned and just cooked through, turning a few times, 10-12 minutes total. Transfer to a bowl. Do not wipe out the skillet.
  2. 2
    Add the remaining .5 tablespoon of oil to the skillet, swirling to coat. Add the bell pepper, pineapple chunks, and onion and season with salt and pepper. Cook, stirring frequently, until tender and beginning to brown, 8-9 minutes. Transfer the pineapple mixture to the bowl with the chicken. Do not wipe out the skillet.
  3. 3
    Add the orange juice, honey, and vinegar to the skillet and season with salt and pepper. Simmer, scraping up brown bits, 3 minutes.
  4. 4
    Return the chicken and pineapple mixture to the skillet and stir into the sauce. Warm 2-3 minutes to allow the sauce to thicken slightly, then remove from the heat and stir in the rosemary.
  5. 5
    Serve the chicken mixture overtop rice, spooning leftover pan juices over all.

Step by Step Photos

step 1
The sweetness of fresh pineapple is unbeatable, and its firm texture stands up to the heat of searing. However, if you don’t have fresh pineapple, substitute one 8-ounce can of large pineapple chunks — drained well, chunks halved.
step 2
Use chicken breast or chicken thighs. Trim off any excess fat.
step 3
step 4
One-skillet dinners are easy to prepare and very tasty, building layers of flavor as each part of the dish cooks. Here, juicy chicken thighs pair with chunks of sweet pineapple and savory vegetables. A rich, slightly sweet sauce adds its own fruitiness with fresh orange juice. Serve it all over a bed of white rice for an inviting, flavorful, and nutritious dinner.

Calorie Breakdown

This pan seared chicken and pineapple skillet recipe has an estimated 408 calories per serving, with 4 servings overall.

Recipe Calories Fats (g) Carbs (g) Sugar (g) Protein (g)
20 oz chicken breasts (boneless, skinless) 709 20 0 0 126
1 pinch sea salt 0 0 0 0 0
1 pinch black pepper 3 0 1 0 0
1 tbsp olive oil 119 14 0 0 0
1 medium red bell peppers 15 0 4 2 0
1 cup, chunks pineapple 83 0 22 16 1
0.5 cup, chopped red onions 34 0 8 4 1
0.5 cup orange juice 56 0 13 10 1
2 tbsp honey 128 0 35 34 0
1 tbsp white wine vinegar 0 0 0 0 0
2 tsp rosemary - dried 8 0 2 0 0
2 cup white rice cooked 484 1 105 0 10
Recipe Overall 1,630 35 188 66 140
Per serving 408 9 47 16.6 35

More Recipes

Calories 113

Per 1 servings of 4
Protein
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Carbs
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Fat
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Fat
2.5g
Saturated Fat
1g
Cholesterol
23mg
Sodium
42mg
Carbohydrates
13.0g
Fiber
1g
Sugar
5g
Protein
9.7g
Vitamin A
33%
Vitamin C
10%
Calcium
11%
Iron
2%

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