6 slices canned pineapple
1 tablespoon olive oil
½ cup (160 ml) pineapple juice
2 green bell peppers cut into 1-inch (2.5 cm) strips
2 tablespoons cornstarch
2 teaspoons low sodium soy sauce
2 tablespoons white distilled or rice vinegar
3 tablespoons sugar
1 cup (240 ml) low sodium chicken broth, or homemade chicken stock (page 217 Healthy Meat and Potatoes)
1 14 ounce (400 g) can water-packed tuna
4-6 cups cooked rice or crisp Chinese noodles
In the 13-inch (33 cm) French chef pan, sauté pineapple in olive oil for 5 minutes over medium heat (300°F/150°C). Add ¼ cup pineapple juice and green pepper. Cover the pan, open the vent, reduce the heat (175°F/79°C) and simmer 10 minutes.
Mix cornstarch with remaining pineapple juice, add to pan with soy sauce, vinegar, sugar and chicken broth. Stir until mixture thickens. Add tuna, cover, and cook about 5 minutes.
Serve over crisp Chinese noodles or rice.
NUTRITIONAL BREAKDOWN PER SERVING: Calories 206; Fat Grams 3; Carbohydrate Grams 30; Protein Grams 15; Cholesterol mg 15; Sodium mg 224.
THE POINT SYSTEM: Calorie Points 2 ½; Protein Points 2; Fat Grams 3; Sodium Points 10; Fiber Points 0; Carbohydrate Points 2; Cholesterol Points 1.
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