Ingredients:
· 4 teaspoons cornstarch, divided
· 5 teaspoons low-sodium soy sauce, divided
· 1 teaspoon minced peeled fresh ginger
· 1 teaspoon dark soy sauce
· 1 teaspoon Chinese rice wine or dry sherry
· 1/8 teaspoon white pepper
· 2 garlic cloves, minced
· 500g skinless, boneless chicken breast, cut into 2 x 2cm pieces
· 1/2 cup fat-free, less-sodium chicken stock
· 1 tablespoon brown sugar
· 3 tablespoons tomato sauce
· 2 1/2 tablespoons rice vinegar
· 2 teaspoons chilli paste (from Woolies)
· 1 teaspoon dark sesame oil
· 1 tablespoon canola oil, divided
· 1 cup diced onion
· 1 cup diced green bell pepper
· 1 cup diced medium red bell pepper
· 1/2 cup slices green onions
· 1 cup diced fresh pineapple
Preparation
1. Combine 2 teaspoons cornstarch, 2 teaspoons low-sodium soy sauce, and next 5 ingredients (through garlic) in a medium bowl. Add chicken; stir well to coat. Set aside.
2. Combine chicken stock, remaining 2 teaspoons cornstarch, brown sugar, remaining 1 tablespoon low-sodium soy sauce, ketchup, vinegar, chilli paste, and sesame oil.
3. Heat 1/2 teaspoon canola oil in a large skillet over medium-high heat. Add diced onion, bell peppers, and green onions to pan; sauté 4 minutes or until crisp-tender. Transfer to a bowl.
4. Heat remaining 2 1/2 teaspoons canola oil in pan. Add chicken mixture to pan, and spread in an even layer; cook, without stirring, 1 minute. Sauté an additional 3 minutes or until chicken is done.
5. Return vegetable mixture to pan. Add soy sauce mixture and pineapple, stirring well to combine. Bring to a boil; cook 1 minute or until thickened, stirring constantly.
6. Serve with grilled veggies and egg noodles.
Nutritional Information
Amount per serving
· Calories: 132
· Calories from fat: 0.0%
· Fat: 3.8g
· Saturated fat: 0.6
· Monounsaturated fat: 1.7g
· Polyunsaturated fat: 1.1g
· Protein: 12.7g
· Carbohydrate: 12.2g
· Fiber: 1.4g
· Cholesterol: 31mg
· Iron: 0.9mg
· Sodium: 304mg
· Calcium: 26mg
· 4 teaspoons cornstarch, divided
· 5 teaspoons low-sodium soy sauce, divided
· 1 teaspoon minced peeled fresh ginger
· 1 teaspoon dark soy sauce
· 1 teaspoon Chinese rice wine or dry sherry
· 1/8 teaspoon white pepper
· 2 garlic cloves, minced
· 500g skinless, boneless chicken breast, cut into 2 x 2cm pieces
· 1/2 cup fat-free, less-sodium chicken stock
· 1 tablespoon brown sugar
· 3 tablespoons tomato sauce
· 2 1/2 tablespoons rice vinegar
· 2 teaspoons chilli paste (from Woolies)
· 1 teaspoon dark sesame oil
· 1 tablespoon canola oil, divided
· 1 cup diced onion
· 1 cup diced green bell pepper
· 1 cup diced medium red bell pepper
· 1/2 cup slices green onions
· 1 cup diced fresh pineapple
Preparation
1. Combine 2 teaspoons cornstarch, 2 teaspoons low-sodium soy sauce, and next 5 ingredients (through garlic) in a medium bowl. Add chicken; stir well to coat. Set aside.
2. Combine chicken stock, remaining 2 teaspoons cornstarch, brown sugar, remaining 1 tablespoon low-sodium soy sauce, ketchup, vinegar, chilli paste, and sesame oil.
3. Heat 1/2 teaspoon canola oil in a large skillet over medium-high heat. Add diced onion, bell peppers, and green onions to pan; sauté 4 minutes or until crisp-tender. Transfer to a bowl.
4. Heat remaining 2 1/2 teaspoons canola oil in pan. Add chicken mixture to pan, and spread in an even layer; cook, without stirring, 1 minute. Sauté an additional 3 minutes or until chicken is done.
5. Return vegetable mixture to pan. Add soy sauce mixture and pineapple, stirring well to combine. Bring to a boil; cook 1 minute or until thickened, stirring constantly.
6. Serve with grilled veggies and egg noodles.
Nutritional Information
Amount per serving
· Calories: 132
· Calories from fat: 0.0%
· Fat: 3.8g
· Saturated fat: 0.6
· Monounsaturated fat: 1.7g
· Polyunsaturated fat: 1.1g
· Protein: 12.7g
· Carbohydrate: 12.2g
· Fiber: 1.4g
· Cholesterol: 31mg
· Iron: 0.9mg
· Sodium: 304mg
· Calcium: 26mg
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