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Sweet and Spicy Stir-Fry
1 tablespoon canola oil
1/2 fresh pineapple, peeled and sliced
2 medium carrots, sliced on the diagonal
1/2 cup broccoli florets
1 red bell pepper, seeded and sliced into thin rings
4 cloves garlic, minced
2 teaspoons grated fresh ginger
2 cups cooked brown rice
1 (15-ounce) can chickpeas, rinsed and drained
3 scallions, thinly sliced
3 tablespoons reduced-sodium soy sauce
1 tablespoon chili-garlic sauce (optional)
1/2 cup coarsely chopped fresh parsley leaves
1 orange separated into sections
In a medium sauté pan over moderate heat, warm 2 teaspoons of the canola oil. Add the pineapple slices and cook until golden and softened, about 3 minutes. Transfer the pineapple to a plate and set aside. Do not clean the pan.
In the same pan, warm the remaining 1 teaspoon of oil. Add the carrots and cook for 3 minutes. Add the broccoli, red bell pepper, garlic, and ginger and sauté, stirring occasionally, until the vegetables are tender and brown, 3 to 4 minutes.
Add the cooked brown rice, chickpeas, scallions, soy sauce, and chili-garlic sauce, if using. Stir and continue cooking for 4 more minutes. Add the parsley and the reserved pineapple and stir to combine. Serve the stir-fry with orange wedges to squeeze juice on top.
286 calories; 8 g protein; 53 g carbohydrates; 5.7 g fat (.46 g saturated fat); 519 mg sodium
Makes 4 servings
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