Pineapple and Green Pepper Chicken

 

I grew up eating this recipe at home.  Growing up I hated it – I hated anything with actual vegetables in it.  Needless to say, regardless of my hatred for this dish as a child my mom kept making it and soon I grew to love it.  This meal is now one of the staple dishes around our house.  A great mixture of flavors and textures this dish is simply awesome.  For this post I took my mom’s original recipe and changed it slightly to reduce the calories and add some additional whole grain/fiber.  I reduced the amount of sugar in half and substituted bulgur for white rice.  After my husband and I sampled the recipe this week, we ended up liking it better than the original.  The reduction in sugar made it less sweet – which we liked because the pineapple itself adds its own natural sweetness.  And the change to bulgur is just awesome – it’s texture and ability to soak up the delicious sauce made it a great accompaniment.  I really hope you enjoy.

-H

 

Ingredients:

1 lb boneless, skinless chicken breasts, cubed

2 Tbs extra virgin olive oil, divided

3 Tbs cooking sherry

6 Tbs soy sauce, divided

1/2 tsp fresh ginger, minced

2 cloves garlic, minced

1 green bell pepper, cut into 1 inch squares

1 can pineapple chunks in juice, separated

1/4 cup sugar

1/2 cup white vinegar

2 Tbs cornstarch

1/2 cup chicken broth

 

 

Directions:

1. Combine: sherry, 4 Tbs soy sauce, ginger, garlic and diced chicken breasts.  Marinate at room temperature 20 minutes.

2. While marinating – combine: cornstarch, sugar, 2 Tbs soy sauce, vinegar, pineapple juice and chicken broth.  Set aside

3. Heat 1.5 Tbs oil in non-stick skillet.  Add the chicken and saute until cooked through.  Remove the chicken.  Add remaining oil, bell pepper and pineapple.  Cook until tender and pineapple starts to brown.

4. Add the cornstarch mixture to the pan (note – you may have to re-stir the mixture until the cornstarch dissolves).  Bring to a boil and cook until sauce thickens.  Stir in the chicken.

Serve with 3/4 cup cooked bulgur wheat

 

Nutrition:

Servings 4 (does not include bulgur)

Calories: 344 g

Fat: 10 g

Protein: 23 g

 

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