Chicken-Pineapple Stir-Fry

Prep 15 min
Total 30 min
Ingredientes 13
Porciones 6

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. MAS + MENOS -

Ingredientes

3/4

cup reduced-sodium chicken broth

tablespoons red wine vinegar

tablespoons reduced-sodium soy sauce

teaspoons sugar

tablespoon cornstarch

clove garlic, minced

teaspoons canola oil

medium carrots, thinly sliced

large red sweet pepper, cut into bite-size strips

ounces frozen pea pods, thawed

ounces skinless, boneless chicken breast halves, cut into 1-inch pieces

8-ounce can pineapple chunks (juice-pack), drained

cups hot cooked brown rice

Instrucciones

Esconder

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.

Información Nutricional

Porción: 1 1/4 cups

Calorías: 300
Calorías derivadas de la grasa: 60

% Valor Diario

Grasa total: 6g; 9%
Grasa saturada 1g 5% Grasas trans 0g
Colesterol: 35mg; 12%
Sodio: 310mg; 13%
Potasio: 470mg; 13%
Carbohidratos totales: 42g; 14%
Fibra dietética 6g 25% Azúcares 14g
Proteína: 18g

% Valor Diario*:

Vitamina A: 130%; 130%
Vitamina C: 45%; 45%
Calcio: 6%; 6%
Hierro: 15%; 15%

Intercambios:

2 Almidón; 1/2 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 1 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;

Selección de carbohidratos

*Valores diarios basados en una dieta de 2,000 calorías.

Más acerca de esta receta

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.