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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

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.

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

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

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

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.

Chicken-Pineapple Stir-Fry

Ingredientes