SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 20 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM
5-INGREDIENT, 30 MINUTES OR LESS, ONE-POT
Typical barbeque chicken is loaded with saturated fat from dark meat chicken and salt from the barbeque sauce. Lean chicken breast, which is used in this dish, is three times leaner than dark meat chicken thighs. This barbeque chicken is coated with sesame seeds for a toasted sesame flavor. It also has a nice, medium spice level from the barbeque sauce that is balanced by the sweet tanginess of the caramelized pineapples and the slightly bitter crunch of green bell peppers. It pairs well with the cooling
Fennel Salad with Avocado-Lime Dressing
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2 (4-ounce) chicken breasts, flattened 1-inch thick
2 teaspoons sesame seeds
1 cup diced pineapple
1 cup diced green bell peppers
1
.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2
.
Place the chicken on the prepared baking sheet and top with sesame seeds. Surround the chicken with the pineapple and green peppers. Coat the chicken with barbeque sauce and cook for 10 to 15 minutes, until the pineapple is caramelized and the chicken is cooked through. Serve with a side of your choice, or store in an airtight container in the refrigerator for up to 3 days.
FLAVOR TIP:
Add 2 tablespoons of scallion tops as a
garnish for a mild onion taste and a nice textural crunch.
Per serving:
Calories: 327, Total fat: 6g, Saturated fat: 1g, Cholesterol: 80mg, Sodium: 206mg, Potassium: 356mg, Magnesium: 47mg, Carbohydrates: 23g, Sugars: 24g, Fiber: 7g, Protein: 31g, Added sugar: 4g, Vitamin K: 6mcg