3/4 cup reduced-sodium chicken broth
3 tbsp red wine vinegar
2 tbsp reduced-sodium soy sauce
4 tsp sugar (or equivalent of your favorite sweetener) nutritional info below is with sugar
1 tbsp cornstarch
1 garlic clove, minced
4 tsp vegetable oil (I suggest olive oil)
1 cup thinly sliced carrots
1 large (1 cup) red sweet pepper, seeded and cut into bite-size strips
1 cup fresh pea pods, tips and strings removed if desired
12-oz skinless, boneless chicken breast halves, cut into 1-inch pieces
1 can (8-oz) pineapple chunks in their own juice, drained
2 cups hot cooked brown rice (or cauliflower rice)
Snipped fresh cilantro or thinly sliced green onions, optional
To make sauce, in a small bowl stir together broth, vinegar, soy sauce, sugar, cornstarch, and garlic; set aside.
Pour 1 tablespoonful of the oil into a 10-inch nonstick skillet; heat skillet over medium-high heat. Add carrots and sweet pepper; cook, stirring, 3 minutes. Add pea pods and cook, stirring, 1 minute more or until veggies are tender. Remove from skillet.
Pour remaining oil into the skillet. Add chicken. Cook, stirring, for 3 to 4 minutes or until chicken is no longer pink. Push chicken from the center of the skillet. Stir sauce then add to center of skillet. Cook, stirring until thickened and bubbly. Return vegetables to the skillet. Add the pineapple, stir all ingredients together to coat with sauce. Cook, stirring, until heated through. Serve with hot cooked brown rice. Sprinkle with the cilantro or green onions, if desired.
Yield: 6 servings Per serving of 1/4 cup chicken mixture, 1/3 cup rice: 234 calories, 5g (1g sat) fat, 16g protein, 20 g carbs, 3g fiber, 297g sodium
