Chicken with Pineapple & Banana

 Here's a detailed recipe for Chicken with Pineapple & Banana:

 INGREDIENTS:

•  4 boneless, skinless chicken breasts
•  1 cup pineapple chunks (fresh or canned, drained)
•  2 ripe bananas, sliced
•  1 red bell pepper, sliced
•  1 small onion, finely chopped
•  2 cloves garlic, minced
•  1/4 cup soy sauce
•  1/4 cup pineapple juice (from the can or fresh)
•  2 tbsp olive oil
•  1 tbsp brown sugar
•  1 tsp ground ginger
•  Salt and pepper to taste
•  Fresh cilantro or parsley, chopped (for garnish)
•  Cooked rice (for serving)

 INSTRUCTIONS:

1. Prepare the Marinade:

   - In a bowl, mix together the soy sauce, pineapple juice, brown sugar, and ground ginger.

   - Add the chicken breasts to the bowl, ensuring they are well coated. Marinate for at least 30 minutes, preferably 1-2 hours in the refrigerator.

2. Cook the Aromatics:

   - Heat 1 tbsp of olive oil in a large skillet over medium heat.

   - Add the chopped onion and garlic, cooking until softened and fragrant.

3. Cook the Chicken:

   - Push the onions and garlic to the side of the skillet.

   - Add the remaining 1 tbsp of olive oil to the skillet and increase the heat to medium-high.

   - Remove the chicken breasts from the marinade (reserving the marinade) and add them to the skillet.

   - Cook the chicken breasts for about 5-7 minutes on each side until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.

4. Cook the Vegetables and Fruits:

   - In the same skillet, add the red bell pepper slices and cook for 2-3 minutes until slightly softened.

   - Add the pineapple chunks and banana slices to the skillet, stirring gently to combine.

5. Combine and Simmer:

   - Return the chicken breasts to the skillet.

   - Pour the reserved marinade over the chicken and vegetables.

   - Reduce the heat to medium-low and simmer for 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly. Season with salt and pepper to taste.

6. Serve:

   - Garnish with chopped fresh cilantro or parsley.

   - Serve hot over cooked rice.

Enjoy your Chicken with Pineapple & Banana!

Pineapple: A Tropical Fruit with Nutritional and Health Benefits

Pineapple: A Flavorful and Nutritious Tropical Fruit

Pineapple, a native of South America, is a delicious and refreshing tropical fruit with a slightly acidic flavor. It is packed with nutrients and enzymes that offer a range of health benefits, including:

• Digestive Health Support
• Inflammation Reduction
• Immune System Enhancement

Nutritional Profile of Pineapple

Pineapple is a nutrient-dense yet low-calorie fruit. Just one cup (165 grams) of pineapple chunks provides:

• 83 calories
• 88% of the Daily Value (DV) for vitamin C
• 109% of the DV for manganese
• 11% of the DV for thiamin
• 7% of the DV for folate
• 4% of the DV for potassium
• 1.7 grams of fat
• 1 gram of protein
• 21.6 grams of carbohydrates
• 2.3 grams of fiber
• 11% of the DV for vitamin B6
• 5% of the DV for magnesium
• 5% of the DV for niacin
• 7% of the DV for pantothenic acid
• 4% of the DV for riboflavin
• 3% of the DV for iron

Pineapple also contains other micronutrients, such as:

• Copper
• Thiamin
• Vitamin B6

Nutrients Found in Pineapple

Pineapple contains the following nutrients:

1. Vitamins and Minerals in Pineapple

Pineapple is beneficial for the immune system due to its content of:

• 88% of the DV for vitamin C, which protects cells and makes collagen.
• Manganese, a mineral that plays a crucial role in the body's metabolism of food, blood clotting, and maintaining bone health.
• Vitamin B6, copper, thiamin, folic acid, potassium, magnesium, niacin, riboflavin, and iron.

2. Antioxidants and Phytonutrients in Pineapple

Pineapple is rich in disease-fighting antioxidants, which are molecules that help the body combat oxidative stress (caused by an abundance of free radicals, unstable molecules). This can lead to a range of complications, including:

• Cell damage
• Chronic inflammation
• Weakened immune health
• Certain types of cancer

Studies have shown that pineapple is high in flavonoids and phenolic compounds that have heart-protective effects.

Health Benefits of Pineapple

Consuming pineapple is associated with a reduced risk of several lifestyle-related health conditions, including:

• Obesity
• Death
• Diabetes

Here are some of the specific health benefits of eating pineapple:

1. Digestive Health and Enzyme Support

This fruit contains a group of digestive enzymes called bromelain, which aids in meat digestion, justifying its pairing with meat dishes in some cultures.

Bromelain breaks down protein molecules into amino acids and small peptides, which are then easily absorbed by the small intestine. This is beneficial for individuals with pancreatic insufficiency (a condition where the pancreas cannot produce digestive enzymes). Bromelain also reduces signs of inflammation in digestive tissues, although more research is needed to confirm this.

2. Immune-Boosting Effects

If you're battling a cold, reaching for pineapple might be a good choice. A study published in the journal Nutrition and Metabolism found that children who consumed pineapple had fewer viral or bacterial infections compared to those who didn't.

The study concluded that consuming 140-280 grams of pineapple daily reduced the likelihood or shortened the duration of infections.

3. Potential Cancer-Fighting Properties

Cancer occurs when abnormal cells grow uncontrollably in the body. To protect against this, follow a healthy diet rich in antioxidants, which you can get from pineapple, to combat free radicals and reduce the risk of cancer.

According to a study published in November 2018 in the American Journal of Clinical Nutrition, diets high in antioxidants are directly linked to a lower risk of developing cancer.

4. Bone Strength and Joint Health

To maintain strong bones, you can benefit from the calcium and manganese mineral in pineapple fruit. One cup of pineapple provides about 76% of the recommended daily value (DV) for manganese. Manganese helps:

• Ward off osteoporosis.
• Improve bone density and mineral content.

According to Oregon State University, no more than 11 mg of manganese should be consumed daily to avoid the risk of cognitive disorders.

5. Skin Health and Wound Healing

Regular pineapple consumption can speed up the healing process after surgery or even rest after exercise. This is due to:

• Replenishing carbohydrate stores after exercise.
• The anti-inflammatory properties of bromelain.

Some studies have shown that bromelain has properties that reduce:

• Inflammation
• Swelling