Low Fat Hawaiian Chicken Stir-fry Recipe

Ingredients

1 package oriental-seasoned boneless chicken beasts

--cut into 1/2-inch strips

--about 1 pound

1 tablespoon canola oil, divided , (up to 2)

l6 ounces frozen stir fry vegetables

15 1/2 ounces pineapple chunks in juice, drained,

1 tablespoon reserved pineapple juice

1 tablespoon reduced-sodium soy sauce

1/4 teaspoon oriental chili-garlic paste, optional

1 piece peeled gingerroot

-- 1-inch piece

-- squeezed through garlic press

2 cups hot cooked rice (up to 3)

-- or chinese noodles

Method

1.In wok or large nonstick skillet, over medium-high heat, heat 1 tablespoon oil.

Stir-fry chicken until lightly browned and cooked through, about 6 to 8 minutes.

Move chicken to side of wok or skillet.

2.Add the remaining 1 tablespoon oil to skillet, if needed, and frozen vegetables; stir-fry 4 to 5 minutes.

Add pineapple chunks, reserved juice, soy sauce, chili-garlic paste, gingerroot and chicken; toss well and heat through.

Serve over rice or noodles.

Makes 6 servings.

Preparation time: About 5 minutes.

Cooking time: About 15 to 18 minutes.

Per serving: About 265 cal, 17 g pro, 39 g car, 5 g fat, 16% cal from fat, 35 mg cholesterol, 617 mg sod, 1 g fiber.

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