Aloha Chicken

• 分量: 6 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

3/4 cup low sodium soy sauce

1/4 cup water

1 tablespoon sesame oil (or other neutral oil)

1/3 cup brown sugar

1/4 teaspoon ground ginger

1/2 teaspoon crushed red pepper flakes (or more if you want it to be spicy)

3 large cloves garlic, (minced or pressed)

2 tablespoons tomato ketchup

1 can pineapple rings (reserve 1/2 cup of the juice for the marinade)

3 large boneless skinless chicken breasts, (sliced in half length-wise to make 6 thin filets of chicken)

2 tablespoons cornstarch

2-3 scallions, (sliced on the diagonal, for garnish)

手順

Whisk the low sodium soy sauce, water, sesame oil, brown sugar, ground ginger, red pepper flakes, garlic ketchup and pineapple juice until well combined.

Pour the marinade over the chicken breast and let it sit for at least 10 minutes or overnight (you can also freeze it in the marinade and thaw it for later use).

Grease the grill and heat to medium-high.

Place the chicken pieces and pineapple rings on the grill and reserve the marinade to make the sauce.

Grill them for 3-5 minutes on each side depending on thickness. Rotate them a little bit midway through each side if you want a nice crosshatch grill mark (this is optional). Keep an eye on them because every grill is different.

Once the internal temperature reaches 162 degrees remove them from the grill and rest them for 5 minutes tented in foil. During this time the temperature will rise to 165 degrees.

While the chicken rests, strain the marinade into a sauce pan. Heat over medium heat until it starts boiling. Whisk the cornstarch with a small amount of water to form a slurry.

Boil for 3 minutes then add the slurry and reduce to low heat to simmer for a couple minutes to thicken the sauce.

Drizzle the meat and pineapple with sauce, sprinkle with chopped scallions and serve immediately.

栄養

• サービングサイズ: 1 piece
• カロリー: 161 kcal
• 脂肪総量: 3 g
• 飽和脂肪: 0.4 g
• 不飽和脂肪: 2 g
• ナトリウム: 1199 mg
• 炭水化物総量: 33 g
• 食物繊維: 2 g
• 糖質総量: 27 g
• タンパク質: 4 g