Pineapple Chicken

Serves 6

Dairy, egg, gluten, nut and soy free


  • 2 cups pineapple chunks, preferably fresh or frozen and thawed, but canned and drained works as well
  • 2 cups gluten-free chicken broth
  • 1½ pounds boneless, skinless chicken thighs
  • 2 tablespoons honey or agave nectar
  • 3 tablespoons toasted sesame seeds (optional)


Purée the pineapple in a food processor until smooth.

Bring the pineapple and broth to a simmer in a pot, then add the chicken pieces and gently simmer until the chicken is thoroughly cooked, approximately 8 minutes.

Remove the chicken from the pot with a slotted spoon.

Add honey to the pineapple mixture and bring to a vigorous boil. Boil for approximately 15 minutes, stirring occasionally, until the mixture reduces down to the consistency of gravy.

Return chicken to the pot for a minute to reheat.

Serve with brown rice and steamed or reheated mixed vegetables. Garnish with toasted sesame seeds if desired.

Cook’s Tips: Poaching gives the chicken a lot of flavor without much work. The recipe can easily be adapted for those allergic to sesame seeds by omitting them.

Cooking time: 23 minutes.

Nutritional Analysis:
Calories: 220 (with optional sesame seeds), Carbohydrates: 15 g (with optional sesame seeds), Protein: 24 g (with optional sesame seeds), Fat: 7 g (with optional sesame seeds), Cholesterol: 110 mg (with optional sesame seeds), Sodium: 125 mg (with optional sesame seeds), Fiber: 1 g (with optional sesame seeds)

Recipe by Cheryl Harris, a registered dietitian who has been a board member and nutrition advisor for the DC Metro Celiac Association since 2006. She blogs at