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Island Stew, Sweet and Sour

Yield: 6 Servings (About 1-1/4 cups each)
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  • 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


  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.

Nutritional Information (Per Serving)
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

Source: 1,001 Delicious Recipes For People With Diabetes

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