bkeck01
07-23-2010, 05:11 PM
Tender chunks of chicken team up with crisp peppers and sweet mangos in this colorful stir-fry. Substitute half of the red bell pepper with green bell pepper for a more colorful dish.
Makes 4 servings. 1 1/2 cups per serving.
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into bite-size chunks
1/4 cup pineapple juice
3 tablespoons low-sodium soy sauce
1/4 teaspoon ground ginger
1 red bell pepper, cut into bite-size strips
2 mangos, pitted and cut into bite-size strips
1/4 cup toasted, slivered almonds ground black pepper to taste
2 cups cooked brown rice
Preparation
1. Spray a large wok or skillet with nonstick cooking spray.
2. Sauté chicken over medium-high heat until cooked through, about 10 minutes.
3. In a small bowl, stir together pineapple juice, soy sauce, and ginger. Add sauce and bell pepper to the skillet.
4. Cook and stir for about 5 minutes until peppers are crisp-tender.
5. Add the mango and almonds to the wok or skillet and cook until hot. Season with ground black pepper to taste.
6. Serve each cup of stir-fry over 1/2 cup of brown rice.
Nutrition information per serving:
Calories 387, Carbohydrate 47 g,
dietary Fiber 7 g, Protein 31 g,
Total Fat 9 g, Saturated Fat 2 g, Trans Fat 0 g,
Cholesterol 68 mg, Sodium 496 mg
Makes 4 servings. 1 1/2 cups per serving.
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into bite-size chunks
1/4 cup pineapple juice
3 tablespoons low-sodium soy sauce
1/4 teaspoon ground ginger
1 red bell pepper, cut into bite-size strips
2 mangos, pitted and cut into bite-size strips
1/4 cup toasted, slivered almonds ground black pepper to taste
2 cups cooked brown rice
Preparation
1. Spray a large wok or skillet with nonstick cooking spray.
2. Sauté chicken over medium-high heat until cooked through, about 10 minutes.
3. In a small bowl, stir together pineapple juice, soy sauce, and ginger. Add sauce and bell pepper to the skillet.
4. Cook and stir for about 5 minutes until peppers are crisp-tender.
5. Add the mango and almonds to the wok or skillet and cook until hot. Season with ground black pepper to taste.
6. Serve each cup of stir-fry over 1/2 cup of brown rice.
Nutrition information per serving:
Calories 387, Carbohydrate 47 g,
dietary Fiber 7 g, Protein 31 g,
Total Fat 9 g, Saturated Fat 2 g, Trans Fat 0 g,
Cholesterol 68 mg, Sodium 496 mg