Stir Fried Chicken with Vegetables
|Canned pineapple chunks||1 Cup (16 tbs)|
|Canned unsweetened pineapple chunks||1 Cup (16 tbs), drain and reserve juice|
|Cider vinegar||2 Tablespoon|
|Soy sauce||2 Tablespoon|
|Dry sherry||2 Teaspoon|
|Peeled ginger root||1 Teaspoon, grated|
|Ginger root||1 Teaspoon, grated|
|Chicken breasts||1 1⁄2 Pound, skinned|
|Chicken breasts||1 1⁄2 Pound, skinned and boned , thinly sliced|
|Vegetable oil||1 Tablespoon|
|Carrots||1 Cup (16 tbs), sliced|
|Diagonally sliced carrots||1 Cup (16 tbs), blanched|
|Broccoli florets||1 Cup (16 tbs), blanched|
|Broccoli florets||1 Cup (16 tbs)|
|Chinese pea pods||1 Cup (16 tbs), blanched|
|Trimmed chinese pea pods||1 Cup (16 tbs), stem ends and strings removed, blanched|
|Sesame seed||1 Teaspoon|
|Sesame seed||1 Teaspoon, toasted|
1 In a shallow pan (not aluminum), add juice from 1 cup canned pineapple with vinegar, soy sauce, sherry, honey, and ginger root.
2 Add the chicken , cover and refrigerate for 1 hour.
3 Drain the chicken and reserve the marinade.
4 Add the cornstarch to the reserved marinade and mix until dissolved.
5 In 12-inch nonstick skillet add oil and heat.
6 Add in the chicken pieces stirring constantly with a wooden spoon.
7 Cook until the chicken is no longer pink.
8 Add in the vegetables and sesame seed.
9 Cook, stirring continuously for 1-2 minutes.
10 Add in the reserved marinade and cook until thick.
11 Add the pineapple and cook stirring constantly until pineapple is throughly heated, about 1 minute.
12 Serve at once.
Calories 401 Calories from Fat 58
% Daily Value*
Total Fat 7 g10.2%
Saturated Fat 1.2 g6.2%
Trans Fat 0.1 g
Cholesterol 131.5 mg43.8%
Sodium 491.6 mg20.5%
Total Carbohydrates 27 g8.9%
Dietary Fiber 2.1 g8.5%
Sugars 12.4 g
Protein 57 g114.1%
Vitamin A 175.2% Vitamin C 108.2%
Calcium 8.5% Iron 14.7%
*Based on a 2000 Calorie diet