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Continued: Recipes for school lunches

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  • Last update: August 28, 2013 - 2:50 PM

• 2 tbsp. cornstarch

• Cooked rice for serving

Directions

In large bowl, mix together flour, ginger, garlic powder and 1 teaspoon each of salt and pepper.

Add chicken, then toss until lightly but completely coated. It should use all of the flour mixture.

In a large sauté pan over medium-high, heat the oil until it shimmers. Cover a wire rack with paper towels.

Working in two batches to avoid crowding the pan, add the chicken and fry for 4 minutes per side. Transfer to the rack and repeat with remaining chicken.

When all of the chicken is browned, increase heat to high and add the onion, peppers and carrots. Sauté for 10 minutes.

In a small bowl, whisk together the juice from the pineapple, the brown sugar, vinegar and cornstarch. Add to the pan and stir until thick, about 1 minute.

Add the chicken and pineapple chunks. Simmer for 2 minutes. Serve the chicken and sauce over rice.

Nutrition information per serving:

Calories XX Fat XX g Sodium XXX mg

Carbohydrates XXX g Saturated fat XX g Calcium XX mg

Protein XX g Cholesterol XX mg Dietary fiber XX g

Diabetic exchanges per serving: xx milk, xx vegetable, xx fruit, xx bread/starch, xx other carb, xx lean meat, xx medium-fat meat, xx high-fat meat, xx fat.

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