Island Stew, Sweet and Sour
Recipe Yield: 6 Servings (About 1-1/4 cups each)Source: 1,001 Delicious Recipes For People With Diabetes
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Ingredients
1-1/2 pounds chicken tenders
1 tablespoon vegetable oil
3 cups frozen stir-fry pepper blend
2 teaspoons minced garlic
2 teaspoons minced gingerroot
1-2 jalapeno chilies, finely chopped
3 cups reduced-sodium fat-free chicken broth
1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved
2 tablespoons light brown sugar
2-3 teaspoons curry powder
2-3 tablespoons apple cider vinegar
2 tablespoons cornstarch
1 can (15 ounces) black beans, rinsed, drained
Directions
Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.
Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes.
Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.
Heat mixture to boiling. Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute.
Stir in beans; cook over medium heat 2 to 3 minutes longer.
Nutritional Information Per Serving:
Calories: 288
Fat: 3.9 grams
Sodium: 537 milligrams
Cholesterol: 48.2 milligrams
Protein: 29.7 grams
Carbohydrates: 35 grams
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat
