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Skinny Chicken-Pineapple Stir-Fry

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Skinny Chicken-Pineapple Stir-Fry
  • Prep Time 15 min
  • Total Time 30 min
  • 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.

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 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups
Calories
300
(
Calories from Fat
60
)
Daily Value
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
3
*Percent Daily Values are based on a 2,000 calorie diet.
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