Tuesday, January 4, 2011

Pineapple Chicken Stir-Fry

1 1/2 Tbsp. reduced-sodium soy sauce
2 Tbsp. unsweetened pineapple juice
1 Tbsp. fat-free, reduced-sodium chicken or vegetable broth or water
2 cloves garlic, finely minced
1 tsp. cornstarch


8 oz. boneless, skinless chicken breast, cut into 1-inch pieces
1 tsp. reduced-sodium soy sauce
1 tsp. seasoned rice vinegar
1/8 tsp. ground ginger
1 Tbsp. sesame oil, divided
1 small carrot, sliced into 1/4-inch pieces
1/2 medium green bell pepper, seeded and cut into 1/2-inch pieces
1/2 cup snow peas, cut in half lengthwise
1/3 cup chopped green onion, green part only
1/2 cup pineapple chunks, fresh or canned in unsweetened juice and drained
1 cup cooked brown rice

In small bowl, whisk together sauce ingredients and set aside.

In another small bowl, mix chicken with soy sauce, vinegar and ginger. Set aside to marinate.

In nonstick skillet, heat 1/2 Tbsp. oil over medium-high heat. Add carrot and green pepper, stir-frying for 3 minutes. Add snow peas and stir-fry another 2 minutes. Remove vegetables from pan and set aside.

Add remaining oil to hot pan. Add marinated chicken. Stir-fry constantly until chicken is cooked through, about 3 minutes.

Return vegetables to pan. Add onion and stir-fry for 1 minute. Add pineapple. Stir sauce and pour over mixture. Stir-fry until sauce thickens, 1-2 minutes. Serve over brown rice.

Makes 2 servings.

Per serving: 396 calories, 9 g total fat (2 g saturated fat),
45 g carbohydrates, 32 g protein, 6 g dietary fiber, 709 mg sodium

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