The Oilfield Cafe: Pineapple Chicken

healthy pineapple chicken


One day a few weeks ago, my husband came home from his two-week hitch raving about some pineapple chicken a friend’s wife had made for them and carrying a bowl for of leftovers for me. Pineapple? And chicken? Together?! Disgusting! He promised me that I would love it and be begging for more. I finally gave in and warmed up the goods and had a tiny bite. I’m sold. This stuff is GOOD. Promise. It would be a great meal to cook up for your guy and send to work with him, as it tastes great reheated! He won’t have a clue that it’s healthy!


1/2 cup onion, thinly sliced
1/3 cup sugar
1/4 teaspoon garlic powder
1 cup ketchup
20 oz fresh pineapple cut into chucks or 1 (20 oz) can pineapple chunks, drained; reserve 3/4 cup pineapple juice/liquid
2 tablespoons lemon juice
2 tablespoons low-sodium soy sauce
6 boneless skinless chicken breasts, cut into chunks
1/4 cup flour
2 tsp olive oil
1 tablespoon sesame seeds
1 cup brown rice, cooked as directed on package


  1. Heat oven to 375°.
  2. In medium saucepan, combine onion, sugar, garlic powder, ketchup, 3/4 cup reserved pineapple liquid, lemon juice and soy sauce.
  3. Bring to a boil.
  4. Reduce heat; cover and simmer 15 minute, stirring occasionally.
  5. In a bowl, toss chicken chunks with flour; coat.
  6. In large skillet over medium heat, cook chicken in olive oil 4 to 5 minutes or until lightly browned.
  7. Arrange cooked chicken and pineapple in 12X8-inch baking dish.
  8. Top with sauce; sprinkle with sesame seeds.
  9. Bake for 20 to 25 minutes or until chicken is hot and sauce is bubbly.
  10. Serve over hot cooked rice.


Calories: 339 Fat: 6 g Saturated Fat 0.3g Cholesterol 111mg Sodium 997mg Total Carbohydrates 27.9g Dietary Fiber 1.5g Sugars 17.3g Protein 43.3g Vitamin A 6% • Vitamin C 56% Calcium 3% • Iron 13%

Originally posted on Shrinking Kitchen.

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About melissa

Melissa is the Founder of ROW and has been an oilfield wife for 14 years. She has been married to a wonderful man forever and is mother to six amazing children (17,14, 10, 10 and 2 and a foster baby!). Melissa knows the struggles that come along with the oilfield life. When Melissa isn't helping her little girl battle her brain tumors (Love for Jazmine Joy), she loves to travel, laugh, tend to her chickens, and dream of sunshine and mountains.

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