Thursday, September 30, 2010

Sweet-And-Sour Stir-Fry

This classic stir-fry has a kid-friendly twist --a sweet and tangy sauce that's made with ketchup.


Prep time: 15 minutes
Cook time: 15 minutes
Yield: 4 servings

Ingredients:
  • 2 cups broccoli florets
  • 1 cup sliced carrots
  • 1 can (8 oz.) pineapple chunks in juice
  • 1/3 cup ketchup
  • 1 tablespoon cornstarch
  • 1 tablespoon sugar
  • 1 tablespoon teriyaki sauce
  • 2 garlic cloves, chopped
  • 2 teaspoons vegetable oil
  • 3/4 lb. boneless, skinless chicken tenders, halved
  • 1 cup sliced red pepper
How to make:
  1. In bowl, combine broccoli, carrots, and enough boiling water to cover. Let stand 3 minutes. Drain vegetables well. 
  2. Drain juice from pineapple reserving 1/3 cup. Set chunks aside. In small bowl, stir together pineapple juice, ketchup, cornstarch, sugar, teriyaki sauce, and garlic.
  3. In large nonstick skillet, heat oil over medium-high heat. Add chicken and red pepper; stir fry until chicken browns, about 4 minutes. Stir in carrots and broccoli; cook 2 minutes.
  4. Restir pineapple-juice mixture, and pour into skillet. Cook 1 minute. Add pineapple chunks. Stir-fry 3 minutes or until vegetables are crip-tender.
Nutrition per serving:  226 calories, 22 g protein, 4 g fat, 27 g carbohydrate, 53 mg calcium, 3 g fiber.

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