1-1/2 tablespoons reduced-sodium soy sauce
2 tablespoons unsweetened pineapple juice
1 tablespoon fat-free, reduced-sodium chicken or vegetable broth or water
2 cloves garlic, finely minced
1 teaspoon cornstarch
freshly ground black pepper to taste
1 boneless chicken breast (8 ounces), skin removed, cut into 1-inch pieces
1 teaspoon reduced-sodium soy sauce
1 teaspoon seasoned rice vinegar
1/8 teaspoon ground ginger
1 tablespoon sesame oil, divided
1 small carrot, sliced into 1/4-inch pieces
1/2 medium green bell pepper, seeded and cut into 1/2-inch pieces
1/2 cup snow peas, cut in half lengthwise
1/3 cup chopped green onion, green part only
1/2 cup pineapple chunks, fresh or canned in unsweetened juice and drained
1 cup hot cooked brown rice
In a small bowl, whisk together sauce ingredients and set aside. In another small bowl, mix chicken with soy sauce, vinegar and ginger, coating well. Set aside to marinate while chopping vegetables.
In nonstick skillet, heat 1/2 tablespoon sesame 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.
Add remaining oil to hot pan. Add chicken. Stir-fry until chicken is cooked through, about 3 minutes. Return vegetables to pan. Add green onion and stir-fry for 1 minute. Add pineapple. Stir sauce to mix and pour onto chicken mixture. Stir-fry until sauce thickens. Serve over brown rice.
Yield: 2 servings
Per serving: 369 Calories, 9 g Fat, 2 g Saturated Fat, 709 mg Sodium, 45 g Carbohydrates, 6 g Fiber, 32 g Protein
Source: Cooking Solo and the American Institute for Cancer Research