JENN'S FAVORITE PINEAPPLE SALSA CHICKEN

Jenn's Favorite Pineapple Salsa Chicken image

I made this while I was on a low-carb eating plan. The recipe originally called for "low carb baking mix" (flour sub). It's not as sweet as you'd expect, it's more savory. If you're looking for sweet, use 1 cup of pineapple juice instead of the chicken or veggie broth. Each serving is just a shade over 200 calories!

Provided by Jenn Hollis

Categories Chicken

Time 50m

Number Of Ingredients 8

Ingredients

4 chicken breast halves, skinless and boneless
1 jar(s) newman's own pineapple salsa
1 c chicken or vegetable broth, low salt
1/4 c all purpose flour
1/8 c olive oil
1/2 tsp white pepper
1/2 tsp ginger powder
1/4 tsp salt

Steps:

1. Using either a sealed plastic freezer bag or two sheets of waxed paper, pound each chicken breast out to about a 1/4 inch thickness with a meat mallet or rolling pin.
2. Combine dry ingredients with a whisk in a shallow dish.
3. Dredge the chicken breasts in flour mix to coat and set aside on a clean plate.
4. In a large sautee pan heat the olive oil over medium heat until the surface shimmers slightly.
5. Carefully lay chicken breasts into the pan. Do not overcrowd the pan; you may have to cook one or two breasts at a time depending on the size of your pan.
6. Cook each breast for 3 minutes per side or until the flesh feels firm.
7. Remove cooked breasts to a clean plate and loosely cover with foil or another clean inverted plate until all the breasts are cooked.
8. When done cooking chicken, slowly add broth to the pan CAREFULLY! The pan will steam up, so keep back to avoid burns.
9. Deglaze the pan by gently scraping the bottom of the pan as the broth warms. This releases the yummy brown caramelized bits from cooking the chicken.
10. Bring broth to a simmer and let go for about 5 minutes to reduce slightly.
11. Stir in salsa to create your sauce. This usually comes out brownish because of the caramelized bits :)
12. Lay the chicken breasts back in the pan with the sauce & let simmer for a minute.
13. Turn the chicken and let simmer another 2 minutes.
14. Remove chicken from pan and serve with 2-3 tablespoons of sauce on top.
15. This is yummy with steamed broccoli with a squeeze of lemon juice or over rice.