Chicken Breasts In Polynesian Sauce(Lo-Cal)
Juicy chicken breasts glazed with a tangy Polynesian sauce made from pineapple, soy, and Thousand Island dressing, perfect for a flavorful, low-calorie main dish for any occasion.
Ingredients
Instructions
- Preheat oven to 400°F.
- Trim any fringe fat from chicken breasts.
- Arrange chicken breasts, skin side up, in a shallow nonstick pan.
- Bake, uncovered, for 20 to 25 minutes until skin is crisp and well rendered of fat.
- Drain excess fat and dissolve the melted fat in the pan.
- Combine the remaining ingredients: low-calorie Thousand Island dressing, undrained crushed pineapple, and light soy sauce.
- Spoon the sauce mixture over the chicken breasts.
- Cover the pan loosely with foil.
- Lower oven temperature to 350°F and bake for an additional 25 to 30 minutes until chicken is cooked through and sauce is thick.
Tips & Substitutions
For a healthier twist, consider using skinless chicken breasts or marinating the chicken in the sauce for a few hours before baking to enhance the flavor. If you can't find low-calorie Thousand Island dressing, a mixture of Greek yogurt, ketchup, and a splash of vinegar can be a great substitute. Ensure the pineapple is well-drained to maintain the sauce's consistency.
Serving Suggestions
Serve the chicken breasts over a bed of steamed rice or quinoa to soak up the delicious Polynesian sauce. A side of sautéed vegetables or a fresh green salad pairs wonderfully, adding a crisp contrast to the dish. For a complete meal, consider serving with a tropical fruit salad for a refreshing finish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the chicken in a preheated oven at 350°F for about 15-20 minutes or until heated through. You can also microwave it on medium power, covering it to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken Breasts In Polynesian Sauce(Lo-Cal) contains roughly 202 calories, with 3g protein, 7g carbohydrates, and 18g fat. Note that it is relatively high in sodium, at 713mg per serving (31% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Yes, chicken thighs can be used in this recipe. They will add more flavor and moisture. Adjust the cooking time slightly, as thighs may require a few extra minutes to cook through, depending on their size.
Is there a way to make this recipe spicier?
Absolutely! You can add a dash of hot sauce or red pepper flakes to the sauce mixture for some heat. Alternatively, marinating the chicken in a spicy soy sauce blend before baking can also enhance the flavor.
Can this dish be made ahead of time?
Yes, you can prepare the chicken and sauce in advance. Assemble the dish and store it covered in the refrigerator. When ready to cook, simply bake it as instructed, adjusting the time if the chicken is cold from refrigeration.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).