HAWAIIAN MEATBALLS OVER RICE
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 bunches green onions (for about 1 c. pieces)
• 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
• 1 tbsp. bottled fresh ginger or 1 tbsp. finely minced fresh ginger
• 2 tsp. bottled minced garlic
• 2 tbsp. cornstarch
• 3 tbsp. water
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.
Meanwhile, if necessary, defrost the meatballs in the microwave, according to the manufacturer's instructions. Rinse the green onions and trim and discard the roots. Cut onions into pieces about 1 inch long, including enough tender green tops to make 1 cup. Set aside.
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:
Calories 510 Fat 11 g Sodium 630 mg
Carbohydrates 86 g Saturated fat 3 g Calcium 111 mg
Protein 18 g Cholesterol 59 mg Dietary fiber 4 g
Diabetic exchanges per serving: 1 fruit, 3 bread/starch, 1 1/2 other carb, 1 1/2 medium-fat meat, 1/2 fat.