Ingredients
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2 boneless skinless chicken breasts
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4 slices deli ham
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3 tablespoons extra virgin olive oil, divided
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salt
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pepper
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flour (for dredging)
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2 slices fresh pineapple, chopped
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1/2 vidalia onion, chopped
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2 tablespoons soy sauce
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2 tablespoons brown sugar
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2 tablespoons cider vinegar
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1 cup tomato paste
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2 cups brown rice, cooked
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1/2 cup shredded low-fat white cheddar cheese
Instructions
- Start the rice according to package directions.
- Preheat oven to 400°F.
- Carefully butterfly the chicken breasts with a very sharp knife. Spread open and put into a zip plastic bag with a little water. Pound flat with the back of a cast iron pan or meat mallet.
- Remove from bag. Put 2 pieces of ham and half of the cheese on each breast. Roll up and secure with toothpicks. Sprinkle with salt and pepper, roll in flour until coated.
- Heat 2 tbsp of the oil in a cast iron skillet. Add chicken rolls, seam side down, and cook on each side until golden brown. (About 8 - 10 minutes) Put in oven to finish cooking (about 8 more minutes).
- Meanwhile, heat remaining 1 tbsp oil in medium skillet. Add chopped onion and pineapple. Stir until onion has softened. Add brown sugar, soy sauce, vinegar and tomato paste. Simmer, stirring occasionally until somewhat reduced.
- When done, cut each chicken roll into diagonal slices. Serve with brown rice and the pineapple sauce.