Cook With Me Tonight!! Less than 300 calories per serving!

On the Menu:

Pineapple Chicken Stir-Fry with Whole Grain Brown Rice

(makes 4 servings)

1 tablespoon cornstarch

1/2 cup fat-free, reduced-sodium chicken broth

1 tablespoon reduced-sodium soy sauce

2 teaspoons grated fresh ginger

3 teaspoons EVOO

1/2 large onion, chopped into 1" pieces

1/2 large red or yellow bell pepper, cut into thin slices

3 cloves garlic, finely chopped

3 cups chopped broccoli raab (Italian Broccoli)

3/4 pound boneless, skinless chicken breast, cut into thin strips (Pounded)

1/2 cup fresh pineapple chunks

1/2 cup dry whole grain brown rice (Uncle Bens) (serving size is 1/2 c cooked; 1/2 c dry makes 2 cups cooked)

Place the cornstarch in a bowl. While whisking, gradually add the broth until the cornstarch is dissolved. Stir in the soy sauce and ginger and set aside.

Follow cooking instruction on rice package.

Heat a nonstick wok or large skillet over medium-high heat. Add 1 teaspoon of the oil and heat until the oil shimmers. Add the onion and pepper. Cook, tossing, for 2 to 3 minutes, or until crisp-tender. Add the garlic. Toss until fragrant. Add the broccoli raab. Toss for 2 minutes, or until the broccoli raab is wilted. Transfer the vegetables to a platter.

Return the pan to the heat. Add the remaining 2 teaspoons oil and heat. Add the chicken. Cook, without tossing, for 1 minute, or until browned on the bottom. Toss and cook for 1 to 2 minutes, or until most of the pink is gone. Add the sauce. Cook, stirring constantly, for 1 minute, or until thickened. Add the pineapple and reserved vegetables to the pan. Toss just to combine.

NUTRITION:

Chicken Stir Fry: 177 calories, 6 grams fat, 9.3 grams carbohydrate, 4 grams sugar, 22 grams protein

Rice (1/2 c cooked): 85 calories, 1 g fat, 18 g carbohydrate, 2 grams protein

TOTAL: 262 calories, 7 grams fat, 27 grams carbs, 24 grams protein

**Depending on what you need for macronutrients that day, you may want to adjust your rice or chicken.

For me, I may have only 1/3 c of rice and throw a few extra pieces of just chicken onto my plate.

My macronutrients going into dinner look like this:

F (14) P(80) C(27)

My goal today is to keep my Fat lower than 35, Protein in the 120's, and Carbs less than 60.