Sweet n Sour Cranberry Chicken Stir Fry - 14.7g Carbs, 2.5g Fiber, 8.5g Sugar
From: www.oceanspray.com - 011 Ming Tsai
Nutrition Grade shown at end of ingredient
1 lb chicken breasts, cut into 1/2-inch dice = B-
1 Tbsp ginger, minced = A
1 Tbsp garlic, minced = A
3 celery stalks, cut into 1/2-inch dice = A
1 red onion, cut into 1/2-inch dice = A
1 red bell pepper, cut into 1/2-inch dice = A
1 pepper jalapeno = A
1 cup fresh pineapple, cut into 1/4 inch dice = A
3/4 cup pineapple juice = A
1 Tbsp Low Sodium Soy Sauce (Tamari) = A
1 cup Dried Cranberries (Ocean Spray Craisins) = A-
4 scallions, green parts thinly sliced = A
Canola oil for cooking
Fresh ground pepper
Heat a wok over high heat. Add 2 tablespoons of canola oil and swirl
to coat the pan. When the oil is hot, add the chicken and stir-fry,
separating the pieces, until the chicken is cooked through, 3 to
4 minutes. Transfer the chicken to a plate and set aside.
Add 2 tablespoons of oil to the wok and swirl to coat the pan. When
the oil is hot, add the ginger, garlic, and stir-fry until softened,
about 30 seconds. Add the celery, red onion and red bell pepper,
jalapeno and stir-fry until soft, about 2 minutes
Add the pineapple juice, and bring to a simmer. Add chicken back
to the pan, add the Tamari toss to combine. Add Craisins or dried
cranberries, diced pineapple and toss to combine.
Serve with 50/50 white and brown house rice. On a serving platter,
make a bed of rice top with the sweet & sour cranberry chicken.
Garnish with scallion greens. Enjoy! (Rice not included for nutrition
information)
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 213 g
Nutrition per Serving:
206, Calories, 53 Calories from Fat, 5.9g Total Fat, 1.6g Saturated Fat,
67mg Cholesterol, 177mg Sodium, 14.7g Total Carbs, 2.5g Dietary Fiber,
8.5g Sugars, 23.2g Protein
Vitamin A 17% - Vitamin C 80% - Calcium 4% - Iron 9%
Nutrition Grade: A
Good points:
High in manganese
High in niacin
High in selenium
High in vitamin B6
Very high in vitamin C
Bad points:
High in cholesterol
High in sugar
