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HEALTHandFITNESS.com : 11/20/2018
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Pineapple Stir Fry

Nutrition Information:
Calories: 245
Total Fat: 1.8g
Saturated Fat: 0.4g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 392mg
Carbohydrates: 51.1g
Dietary Fiber: 6.2g
Sugars: 10.2g
Protein: 7.9g
Vitamin A: 5251.5iu (105%)
Vitamin C: 56.8mg (94%)
Calcium: 100mg (10%)
Iron: 2.5mg (13%)

6 oz-can crushed pineapple
3 cups cooked jasmine rice
3 Tbsp light soy sauce
1-1/2 Tbsp cornstarch
1-1/2 Tbsp water
1 Tbsp fresh ginger, grated
1 tsp garlic, minced
1 carrot, sliced
1 stalk celery, sliced
1 cup snow peas
1 cup broccoli florets
1 cup sliced mushrooms
1 cup shredded cabbage

Make jasmine rice according to package directions. For 3 cups of jasmine rice, you need 1 cup jasmine rice & 2 cups of water.
Spray a large wok with vegetable oil spray & heat over medium-high heat. Add the ginger & minced garlic & saute about 1-2 minutes until golden brown. Add the carrot & celery & saute until crisp-tender, about 2 more minutes. Add the rest of the vegetables & saute about 3 to 5 minutes until crisp-tender. Cover & allow to steam for 2 minutes. Mix the cornstarch with the water & soy sauce; add this mixture, along with the crushed pineapple, to the frying pan. Stir & heat thoroughly.
Serving Suggestion: Serve over jasmine rice.

Yield 4 servings.

Diabetic Exchange Units: Bread & Starch: 3.0

Time: 25 min. (10 min Preperation, 15 min Cook)




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