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Island Stew, Sweet and Sour

Source of Recipe

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Island Stew, Sweet and Sour

1,001 Delicious Recipes For People With Diabetes
Yield: 6 Servings (About 1-1/4 cups each)

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:
1. Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.

2. 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.

3. 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.

Per Serving: Calories: 288; Protein: 29.7 g; Sodium: 537 mg; Cholesterol: 48.2 mg
Fat: 3.9 g; Carbohydrates: 34.7 g ++++ Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat