RECIPES: Hawaiian meatballs over rice

HAWAIIAN MEATBALLS OVER RICE

Serves 4.

Note: We prefer not to use Italian-style meatballs for this recipe. Defrost the meatballs overnight in the refrigerator if possible, or defrost in the microwave, according to the manufacturer's instructions. We don't recommend pineapple packed in its own juice because it isn't sweet enough.

• 1 (141/2-oz.) can fat-free, reduced-sodium chicken broth, divided

• 11/4 c. water

• 1 c. long-grain rice

• 16 already cooked frozen meatballs, plain or traditional style, defrosted (see Note)

• 2 tsp. vegetable oil

• 20 peeled baby carrots (for about 1 c. sliced)

• 1 (20-oz.) can pineapple chunks packed in heavy syrup (see Note)

• 2 tbsp. red-wine vinegar or apple-cider vinegar

• 2 tbsp. reduced-sodium soy sauce

• 2 tsp. bottled minced garlic

• 2 tbsp. cornstarch

• 3 tbsp. water

Directions

Bring 3/4 cup of the chicken broth and the 11/4 cups of water to a boil in a medium saucepan. (Set the remaining chicken broth aside.) Add the rice, cover, and cook until tender, about 17 minutes.

Begin heating the oil over medium heat in an extra-deep 12-inch skillet. Cut the carrots into 1/4-inch slices, adding them to the skillet as you cut. Add the meatballs to the skillet. Cook, stirring frequently, until the carrots are almost tender and the meatballs begin to heat through, about 3 minutes.

Add the green onions, the remaining chicken broth, pineapple chunks with their syrup, vinegar, soy sauce, ginger and garlic to the skillet. Raise the heat to medium-high, and bring the mixture to a boil.

Combine the cornstarch with the water in a small jar that has a lid, and shake until the lumps disappear. Add the cornstarch mixture to the skillet. Cook and stir until thick and bubbly, about 1 to 2 minutes more. Remove from the heat, and serve over the hot, cooked rice.

Nutrition information per serving:

Calories510Fat11 gSodium630 mg

Protein18 gCholesterol59 mgDietary fiber4 g