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Healthy & Delicious
This Pineapple Chicken with Broccoli Recipe is a healthier version of your favorite takeout meal. A great way to change up the usual chicken dinner and get in some extra fruit and veggies. The sweet pineapple sauce is SO GOOD! You won’t even miss that it isn’t from your favorite restaurant. We love adding this to our menu at least twice a month.
Benefits of Pineapple
I love pineapple but I definitely don’t eat enough of it. There are so many health benefits….especially the fact that it is a high source of Vitamin C, Vitamin B1, Potassium and Manganese. These along with other antioxidants help prevent disease and inflammation.
Preventing inflammation is a big one for me because I have chronic pain and arthritis in my knees. I’m always looking for ingredients to add into my meals that help with that. Pineapple just so happens to make the list.
Check out this article HERE for more information about the benefits of pineapple on Dr.Axe’s website. If you don’t know who Dr.Axe is you should check out his website or his social media accounts. He shares a lot of useful health and wellness information.
Balanced Flavors
The combination of sweet and savory makes this Pineapple Chicken and Broccoli Recipe so good! The addition of soy sauce really balances the sweetness out. This recipe does have brown sugar but you could always eliminate it if needed or swap it out with something else like honey.
I believe everything in moderation is the best way to eat and the brown sugar is for the whole meal so it isn’t very high per serving. I also make sure to buy pineapple chunks in pineapple juice and not syrup. They are so much better tasting in their own juice and you won’t get that added sugar.
There isn’t any regular seasoning like salt or pepper in this recipe because it isn’t needed. You get the sweet from the fruit and sugar and the salt from the soy sauce. It’s a nice balance.
Remember to taste your recipe along the way to ensure it’s properly seasoned. Start slow and then add more. It’s easier to add that to omit if you were to get it wrong.
I do use a low-sodium soy sauce in this recipe to keep the salt content low. You could use coconut aminos in this recipe in place of the soy sauce if you choose. However, I think it may be a little too sweet. Adding a little less sugar to this recipe could balance that sweet flavor out if you decided to go that route.
I try not to have a lot of soy products, but the little bit in this recipe works out good. Again, everything in moderation. What makes this such a flavorful recipe is the balance of sweet and savory. Soy sauce provides just the right amount of seasoning.
Brown your chicken
Taking the time to brown your chicken in the beginning is the part that takes the longest, but is needed for good flavor. I usually make the most of this time by cooking the rice or quinoa and steaming the broccoli in advance. It saves a lot of time later.
When you get that golden color on your chicken it tastes so much better. The brown that’s left behind in the pan is called the “Fond”. This is also a great time to add in your minced garlic and cook the flour that will thicken your sauce.
These steps of adding flavor are so important to make a delicious meal. Once you add in your liquids it helps to deglaze the pan and the fond will add so much goodness to your sauce.
Serve and enjoy!
I always serve this Pineapple Chicken and Broccoli Recipe with brown rice or quinoa. Two healthy choices that make a good, balanced meal. We have pretty much cut out white rice from our diet and I feel so much better all the time. These options have more fiber and a little more protein too.
Toppings
The addition of these toppings finishes the recipe nicely. These ingredients are a wonderful compliment to the dish. Enjoy!
-Sprinkle a few sesame seeds at the end
-Add scallions (green onions) on top
-We almost always add a little diced avocado on the top or on the side as well to get in some healthy fats
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For another easy and healthy weeknight meal check out my Ground Turkey Spaghetti RECIPE.
Pineapple Chicken and Broccoli
This recipe is healthy and delicious! Full of flavor and a nice balance of sweet and savory. Great for any night of the week.
Ingredients
- 2 Large Chicken Breasts, cubed
- 1 1/2 Cups Pineapple Chunks
- 1 1/4 Cup Pineapple Juice
- 1 Head Broccoli, cut into florets
- 1/2 Cup Brown Sugar
- 4 Tbsp Unsalted Butter
- 2 Tbsp All-Purpose Flour
- 2 Cloves Garlic, Minced
- Soy Sauce, to taste
Instructions
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Over medium heat, melt butter in large sauté pan. Add cubed chicken and cook until browned and cooked through. Once brown, add minced garlic and stir until softened.
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While the chicken is cooking steam broccoli in a sauce pan with enough water so they are partially submerged. Cook broccoli until crisp tender, drain and set aside.
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Drain pineapple juice into bowl from canned pineapple and set aside. You will need this for the sauce. Remove as much as possible by squeezing down on the pineapple with the lid from the can or a fork. Set pineapple chunks aside.
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Next add flour to chicken in sauté pan and stir in completely. Add pineapple juice, brown sugar and soy sauce. Let simmer 5-10 minutes until sauce coats the back of a spoon.
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Once sauce is done, add in your pineapple chunks and steamed broccoli. Stir until combined and cook another minute or two until heated through. Make sure every piece is coated with sauce.
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Serve with quinoa or brown rice. Top with sesame seeds, scallions and avocado.
