Hawaiian Stir-Fry
the Editors of Publications International, Ltd.
Hawaiian Stir-Fry
Nothing warms up a cold winter night like this tropical innovation. The health benefits of quick stir-frying are enhanced by the vivid and refreshing zing of pineapple and curry.
Yield
Makes 6 servings
Ingredients
| 1 | can (8 ounces) pineapple chunks in juice, undrained |
| 2 | teaspoons cornstarch |
| 1 | tablespoon canola oil |
| 1 | medium red bell pepper, cut into strips |
| 1 | teaspoon curry powder |
| 8 | ounces (about 3 cups) snow peas, ends trimmed |
| 1/3 | cup diagonally sliced green onions |
| 2 | teaspoons reduced-sodium soy sauce |
Preparation
- Drain pineapple; reserve juice. Combine juice and cornstarch in small bowl; stir to blend. Set aside.
- Heat large skillet or wok 1 minute over medium-high heat. Add oil, bell pepper and curry powder; stir-fry 1 minute. Add pineapple chunks; stir-fry 1 minute. Add snow peas; stir-fry 1 minute. Add reserved pineapple juice mixture; bring sauce to a boil. Boil 1 minute or until sauce is thickened.
- Stir in green onions and soy sauce.
Serving Suggestion
Serve with grilled chicken breasts or broiled fish, if desired.
Nutritional Information
| Serving Size: | 1/2 cup stir-fry (without chicken or fish) |
| Sodium | 61 mg |
| Protein | 2 g |
| Fiber | 1 g |
| Carbohydrate | 13 g |
| Cholesterol | <1 mg |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 28 % |
| Calories | 77 |
Dietary Exchange
| Vegetable | 1 |
| Fruit | 1/2 |
| Fat | 1/2 |
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