ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END

Healthified Chicken-Pineapple Stir-Fry

false
( )

( )
00000000-0000-0000-0000-000000000000
Share
Save & Share
Share

67% less sat fat • 74% less sodium than the original recipe. Power up with this super stir-fry. You’ll get more than 100 percent of a day’s vitamin A requirement plus 60 percent of your vitamin C.

  • Prep Time 15 min
  • Total Time 30 min
  • Servings 6

Ingredients

3/4
cup reduced-sodium chicken broth
3
tablespoons red wine vinegar
2
tablespoons reduced-sodium soy sauce
4
teaspoons sugar
1
tablespoon cornstarch
1
clove garlic, minced
4
teaspoons canola oil
3
medium carrots, thinly sliced
1
large red sweet pepper, cut into bite-size strips
12
ounces frozen pea pods, thawed
12
ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
1
8-ounce can pineapple chunks (juice-pack), drained
3
cups hot cooked brown rice

Directions

  • 1 For sauce: In a small bowl, stir together chicken broth, vinegar, soy sauce, sugar, cornstarch, and garlic; set aside.
  • 2 In a large nonstick skillet, heat 3 teaspoons of the oil over medium-high heat. Add carrots and sweet pepper; cook for 3 minutes. Add pea pods. Cook and stir about 1 minute more or until vegetables are crisp-tender. Remove from skillet; set aside.
  • 3 Add the remaining 1 teaspoon oil to skillet. Add chicken to skillet. Cook and stir for 3 to 4 minutes or until chicken is no longer pink. Push chicken from center of skillet. Stir sauce; add to center of skillet. Cook and stir until thickened and bubbly. Add vegetable mixture and pineapple chunks to skillet; heat through. Serve with hot cooked brown rice.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 60
  • Fat Reduced By 6g
  • Sodium Reduced By 930mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups
Calories
300
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
35mg
35%;
Sodium
310mg
310%;
Total Carbohydrate
42g
42%
(Dietary Fiber
6g
6%
  Sugars
14g
14%
),
Protein
18g
18%
;
% Daily Value*:
Vitamin A
130%;
Vitamin C
45%;
Calcium
6%;
Iron
15%;
Exchanges:
2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
3/4 cup chicken broth 3/4 cup Progresso® reduced-sodium chicken broth
2 tablespoons soy sauce 2 tablespoons reduced-sodium soy sauce
2 tablespoons sugar 4 teaspoons sugar
2 tablespoons canola oil 4 teaspoons canola oil
3 cups hot cooked fried rice 3 cups hot cooked brown rice
Nutritional Highlights
Calories
 
 
360 (before)
300 (after)
Saturated Fat
 
 
1 1/2 g (before)
1/2 g (after)
Sodium
 
 
1260 mg (before)
330 mg (after)
Total Fat
 
 
11 g (before)
5 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

View Full Nutrition Information

Hide Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups
Calories
300
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
35mg
35%;
Sodium
310mg
310%;
Total Carbohydrate
42g
42%
(Dietary Fiber
6g
6%
  Sugars
14g
14%
),
Protein
18g
18%
;
% Daily Value*:
Vitamin A
130%;
Vitamin C
45%;
Calcium
6%;
Iron
15%;
Exchanges:
2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

Advertisement

ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END