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Chicken-Pineapple Stir-Fry

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Chicken-Pineapple Stir-Fry
  • Prep 15 min
  • Total 30 min
  • Ingredientes 13
  • Porciones 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.

Ingredientes

  • 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

Instrucciones

  • 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

300 Calorías, 6g Grasa total, 18g Proteína, 42g Carbohidratos totales, 14g Azúcares

Información Nutricional

Porción: 1 1/4 cups
Calorías
300
Calorías derivadas de la grasa
60
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
3
*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.
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