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From www.aicr.org The American Institute for Cancer Research
Pineapple Chicken Stir-Fry
Sauce: |
Stir Fry:
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1 1/2 Tbsp. reduced-sodium soy sauce |
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2 Tbsp. unsweetened pineapple juice |
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1 Tbsp. fat-free, reduced-sodium chicken or vegetable broth or water |
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2 Cloves garlic, finely minced |
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1 tsp. cornstarch |
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8 oz. Boneless, skinless chicken breast, cut into 1-inch pieces |
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1 tsp. Reduced-sodium soy sauce |
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1 tsp. Seasoned rice vinegar |
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1/8 tsp. Ground ginger |
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1 Tbsp. Sesame oil, divided |
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1 Small carrot, sliced into 1/4-inch pieces |
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1/2 Medium green bell pepper, seeded and cut into 1/2-inch pieces |
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1/2 Cup Chopped green onion, green part only |
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1/2 Cup Pineapple chunks, fresh or canned in unsweetened juice and drained |
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1/2 Cup Snow peas, cut in half lengthwise |
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1 Cup Cooked brown rice |
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In small bowl, whisk together sauce ingredients and set aside. |
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In another small bowl, mix chicken with soy sauce, vinegar and ginger. Set aside to marinate. |
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In nonstick skillet, heat 1/2 Tbsp. oil over medium-high heat. Add carrot and green pepper, stir-frying for 3 minutes. Add snow peas and stir-fry another 2 minutes. Remove vegetables from pan and set aside. |
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Add remaining oil to hot pan. Add marinated chicken. Stir-fry constantly until chicken is cooked through, about 3 minutes.
Return vegetables to pan. Add onion and stir-fry for 1 minute. Add pineapple. Stir sauce and pour over mixture. Stir-fry until sauce thickens, 1-2 minutes. Serve over brown rice.
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Makes 2 servings
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Nutrient
Analysis Per Serving
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Calories |
396 |
Total
Fat |
9
grams |
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Protein |
32
grams |
Saturated
Fat |
2
grams |
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Carbohydrate |
45
grams |
Sodium |
709
mgs |
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Fiber |
6
grams |
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