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Monday, August 18 2014
Pineapple Chicken Dinner
ingredients
 
  • 1      medium red onion, halved lengthwise and sliced
  • 2    teaspoons   vegetable oil
  • 3/4   cup   thin, bite-size strips zucchini
  • 3/4   cup   trimmed fresh pea pods, tips and strings removed
  • 2    teaspoons   vegetable oil
  • 2      skinless, boneless chicken breast halves (12 ounces total), cut into thin bite-size strips
  • 1    cup   fresh pineapple cubes
  • 3    tablespoons   bottled stir-fry sauce
  •     Brown rice (optional)
  •     Fresh pineapple wedges (optional)
 
directions
In a wok or large skillet, heat 2 teaspoons of the oil over medium-high heat. Stir-fry red onion in hot oil for 2 minutes. Add zucchini and pea pods. Stir-fry for 2 minutes more. Remove mixture from wok.
 
 
Add the remaining 2 teaspoons oil to hot wok. Add chicken. Stir-fry for 2 to 3 minutes or until chicken is tender and no longer pink. Return onion mixture to wok. Add pineapple and stir-fry sauce. Cook and stir about 1 minute or until heated through. If desired, serve over brown rice with fresh pineapple wedges.
 
 
 
Variation
  • For an easy substitute, switch the chicken for thinly sliced boneless pork or peeled, deveined medium shrimp.
Note
  • Bottled stir-fry sauce is a handy time-saver. We especially like Kikkoman's preservative-free version flavored with ginger and sesame oil, but any brand will work well in this dish.
nutrition information
Per Serving: cal. (kcal) 188, Fat, total (g) 7, chol. (mg) 54, sat. fat (g) 1, carb. (g) 12, Monosaturated fat (g) 1, Polyunsaturated fat (g) 3, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 8, pro. (g) 19, vit. A (IU) 219.16, vit. C (mg) 31.9, Thiamin (mg) 0.12, Riboflavin (mg) 0.13, Niacin (mg) 9.25, Pyridoxine (Vit. B6) (mg) 0.76, Folate (µg) 24.23, Cobalamin (Vit. B12) (µg) 0.17, sodium (mg) 492, Potassium (mg) 465, calcium (mg) 22, iron (mg) 0.79, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:21 am   |  Permalink   |  0 Comments  |  Email
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