Healthified Chicken-Pineapple Stir-Fry

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.

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( 8 Ratings)

8 Ratings

5 Stars 62%

4 Stars 12%

3 Stars 12%

2 Stars 12%

1 Stars

Member Reviews ( 2 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 60
Fat Reduced By 6g
Sodium Reduced By 930mg

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups

Calories: 300
Calories from Fat: 45),

% Daily Value

Total Fat: 5g; 5%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 35mg; 35%;
Sodium: 330mg; 330%;
Total Carbohydrate: 41g; 41%
(Dietary Fiber 5g 5% Sugars 14g 14% ),
Protein: 18g; 18%

% Daily Value*:

Vitamin A: 110%;
Vitamin C: 60%;
Calcium: 6%;
Iron: 10%;

Exchanges:

2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 15 min
Total Time 30 min
Servings 6

Ingredients

3/4: cup Progresso® reduced-sodium chicken broth

3: tablespoons Progresso® 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.

The Original vs. Healthified

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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)
Fat		1 1/2 (before) 1/2 (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)

Reviews

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1 - 2 of 2 Reviews View All

Posted 4/20/2010 1:03:54 PM REPORT ABUSE Leafhopper said:

Rating:

I used fresh pea pods, otherwise followed the recipe and my husband and I both loved it. Will make often, with variations to the vegetables.

Posted 3/30/2010 12:22:48 PM REPORT ABUSE foodluvr333 said:

Rating:

i replaced the chicken with tofu. will definitely make this again.

1 - 2 of 2 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.