Chicken-Pineapple Stir-Fry

Name: Chicken-Pineapple Stir-Fry
Prep time: 15 min
Total time: 30 min
Yield: 6
Cuisine: Asian
Ingredients: 3/4 cup reduced-sodium chicken broth; 3 tablespoons red wine vinegar; 2 tablespoons reduced-sodium soy sauce; 4 teaspoons sugar; 1 tablespoon cornstarch; 1 clove garlic, minced; 4 teaspoons canola oil; 3 medium carrots, thinly sliced; 1 large red sweet pepper, cut into bite-size strips; 12 ounces frozen pea pods, thawed; 12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces; 1 8-ounce can pineapple chunks (juice-pack), drained; 3 cups hot cooked brown rice

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Prep 15 min
Total 30 min
Ingredients 13
Servings 6

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67% less sat fat • 74% less sodium than the original recipe. Power up with this super stir-fry. You’ll get more than 100 percent of a day’s vitamin A requirement plus 60 percent of your vitamin C.

by Qué Rica Vida Cocina

Updated Sep 20, 2016

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Ingredients

3/4 cup reduced-sodium chicken broth
3 tablespoons red wine vinegar
2 tablespoons reduced-sodium soy sauce
4 teaspoons sugar
1 tablespoon cornstarch
1 clove garlic, minced
4 teaspoons canola oil
3 medium carrots, thinly sliced
1 large red sweet pepper, cut into bite-size strips
12 ounces frozen pea pods, thawed
12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
1 8-ounce can pineapple chunks (juice-pack), drained
3 cups hot cooked brown rice

Directions

1

For sauce: In a small bowl, stir together chicken broth, vinegar, soy sauce, sugar, cornstarch, and garlic; set aside.
2

In a large nonstick skillet, heat 3 teaspoons of the oil over medium-high heat. Add carrots and sweet pepper; cook for 3 minutes. Add pea pods. Cook and stir about 1 minute more or until vegetables are crisp-tender. Remove from skillet; set aside.
3

Add the remaining 1 teaspoon oil to skillet. Add chicken to skillet. Cook and stir for 3 to 4 minutes or until chicken is no longer pink. Push chicken from center of skillet. Stir sauce; add to center of skillet. Cook and stir until thickened and bubbly. Add vegetable mixture and pineapple chunks to skillet; heat through. Serve with hot cooked brown rice.

Nutrition Information

300 Calories, 6g Total Fat, 18g Protein, 42g Total Carbohydrate, 14g Sugars

Nutrition Facts

Serving Size: 1 1/4 cups

Calories: 300

Calories from Fat: 60

Total Fat: 6g; 9%

Saturated Fat: 1g; 5%

Trans Fat: 0g

Cholesterol: 35mg; 12%

Sodium: 310mg; 13%

Potassium: 470mg; 13%

Total Carbohydrate: 42g; 14%

Dietary Fiber: 6g; 25%

Sugars: 14g

Protein: 18g

% Daily Value*:

Vitamin A: 130%; 130%

Vitamin C: 45%; 45%

Calcium: 6%; 6%

Iron: 15%; 15%

Exchanges:

2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

67% less sat fat • 74% less sodium than the original recipe. Power up with this super stir-fry. You’ll get more than 100 percent of a day’s vitamin A requirement plus 60 percent of your vitamin C.