Minestrone Soup

Minestrone Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 medium onion, chopped
1 stalk celery, diced
1 large carrot, sliced
2 Tablespoons oil
1 large potato, peeled and chopped
1 can (15 ounces) chopped tomatoes
2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see Notes)
1 can (15 ounces) kidney beans, drained
1 teaspoon dried basil
1⁄2 cup uncooked macaroni
2 small zucchini, sliced
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
2. Add potato, tomatoes, broth, beans and basil.
3. Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
4. Add macaroni and zucchini. Cook another 15 minutes.
5. Taste and adjust seasoning with salt and pepper.
6. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Use any vegetables you have on hand.
• Add cooked meat if desired.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
3. Add all the remaining Ingredients to soup pan.
4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cheesy Beef Pasta

Cheesy Beef Pasta

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 onion, diced (about 1 cup)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 small zucchini, chopped (about 1 1/2 cups)
1 jar (24 to 26 ounces) tomato based pasta sauce
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄4 teaspoon hot red pepper flakes (optional)
12 ounces rotini pasta (about 4 cups)
2 ounces shredded cheddar cheese (about 1/2 cup)
6 ounces shredded mozzarella cheese (about 1 1/2 cups)

Directions

1. In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees in an electric skillet) until meat is browned and broken into pieces. Drain any fat.
2. Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees in an electric skillet) for 15 minutes.
3. Cook the pasta in boiling water according to package Directions.
4. Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.

Red Potato and Cabbage (Colcannon)

Red Potato and Cabbage (Colcannon)

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 pound red potatoes (about 3-4 cups chopped)
1 Tablespoon margarine or butter
1⁄2 cup onion, chopped
6 cups green cabbage, thinly sliced (about 1/2 head)
1 cup nonfat or 1% milk
1 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. Scrub potatoes but do not peel. Cut into quarters. Cook in boiling water or steam until tender, about 15-20 minutes.
2. While potatoes cook, heat butter or margarine in a large skillet over medium high heat. Add onion and cook until it becomes clear, about 3-5 minutes.
3. Add cabbage and cook, stirring occasionally, until cabbage begins to brown, about 4-6 minutes.
4. Reduce heat to low. Add milk, salt and pepper. Cover and cook until cabbage is tender, about 6-8 minutes.
5. Drain potatoes. Add cabbage mixture to potatoes. Mash with a potato masher or large fork to reach desired texture. Serve warm.
6. Refrigerate leftovers within 2 hours.

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
6. Spread cornmeal mixture over chili mixture.
7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• One large ear of corn makes about 1 cup of cut corn.

Chicken Enchilada Soup

Chicken Enchilada Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
1 cup chopped onion (about 1 medium)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 teaspoon ground cumin
1 can (16 ounces) navy beans
1 can (28 ounces) diced tomatoes
2 cans (14.5 ounces each) fat-free chicken broth (see Notes)
1 can (8 ounces) tomato sauce
2 cans (4 ounces each) chopped green chilies
2 teaspoons dried oregano
2 cups chopped cooked chicken
1⁄2 cup chopped fresh cilantro
1 cup shredded cheese
10 thin corn tortillas

Directions

1. Heat oil in a large pot. Add onion, garlic, and cumin, and sauté until onion is softened but not browned.
2. Drain and rinse beans. Add drained beans, tomatoes with liquid, and chicken broth. Heat to a boil. Reduce heat.
3. Stir in tomato sauce, chilies, oregano, and chicken. Simmer 15 minutes.
4. When ready to serve, stir in cilantro and 1 cup cheese until melted. Serve tortilla strips on the side as soup toppings.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Mexican Black Bean Soup

Mexican Black Bean Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 can (15 ounces) diced tomatoes
4 cups black beans, about 2 cans (15 ounces) cooked or canned (with liquid)
2 potatoes, peeled and diced
4 cups water
1⁄2 cup fresh cilantro, chopped
1 Tablespoon cumin
1⁄3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions

1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to medium-low heat. Cover and cook for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce, if desired. Stir and cook for 10 minutes. Serve hot.
4. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with non-fat sour cream, chopped cilantro and baked tortilla chips.
• Freeze extra lime juice to use later.

Vegetarian Chili

Vegetarian Chili

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, chopped
1 green bell pepper, chopped
2 cups fresh mushrooms, sliced
1 cup corn, frozen or canned and drained
1 can (15.5 ounce) pinto beans, drained and rinsed
1 can (8 ounce) tomato sauce
1 can (14.5 ounce) stewed tomatoes
1⁄2 cup bulgur, uncooked
1⁄2 cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup cheddar cheese, grated (low fat)

Directions

1. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add garlic, onion, pepper, and mushrooms and saute until tender, 6-8 minutes.
3. Add remaining Ingredients except cheese.
4. Reduce heat to low, cover and cook until bulgur is soft, 10-15 minutes.
5. Sprinkle with grated cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Use kidney or black beans instead of pinto beans.
• One large ear of corn makes about 1 cup of cut corn.
• Top with light sour cream.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Turkey Pumpkin Chili

Turkey Pumpkin Chili

Prep time: 5 minutes
Cooking time: 1 1⁄2 hours
Makes: 10 cups
Serving Size 1 Cup

Ingredients

1 teaspoon oil
1 pound lean ground turkey (15% fat)
2⁄3 cup chopped onion (2/3 medium onion)
1⁄2 cup green pepper, seeded and chopped (about 1 small pepper)
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 can kidney beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can great northern beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can solid-pack pumpkin (15 ounce or 1 3/4 cups)
1 can crushed tomatoes (15 ounce or 1 3/4 cups)
1 can chicken broth, low sodium (15 ounce or 1 3/4 cups) (see Notes)
1⁄2 cup water
2 Tablespoons brown sugar
1 package taco seasoning mix (1.25 ounces)

Directions

1. Pour oil into a 4 quart (or larger) saucepan.
2. Add ground turkey, onion, green pepper and garlic.
3. Cook and stir, breaking meat apart until meat is brown and vegetables are tender.
4. Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar and taco seasoning.
5. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
6. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Use leftover turkey cut in bite sized piece instead of ground turkey. Saute the vegetables then add the turkey with the other Ingredients. 

Refried Bean Soup

Refried Bean Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 cup onion, finely chopped (1 medium onion)
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 large can (28 ounces) crushed tomatoes
1 large can (30 ounces) fat-free refried beans
2 cans (14.5 ounces each) low-sodium vegetable broth (see Notes)

Directions

1. Heat oil in a large soup pot. Add onion and garlic and sauté until soft.
2. Add crushed tomatoes and bring to a boil. Boil for 5 minutes, and reduce heat to low.
3. Add beans and vegetable broth. Simmer for 15 minutes.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.

Quick Tomato Salsa

Quick Tomato Salsa

Prep time: 5 minutes
Makes: 2 cups
Serving Size 2 tablespoons

Ingredients

1 can (15 ounces) diced tomatoes
1⁄4 cup onion, chopped (1⁄4 medium onion or 2 green onions, chopped including green tops)
1 clove garlic, chopped or 1/4 teaspoon garlic powder
1 lime, squeezed for juice
1 can (4 ounces) diced green chilies
1⁄4 cup fresh cilantro leaves, loosely packed

Directions

1. Combine Ingredients, except cilantro, in a blender and blend to desired consistency.
2. Finely chop cilantro and stir into other Ingredients.
3. Serve immediately or refrigerate in airtight container for up to 1 week.

Notes

• No blender? Make a chunky salsa by cutting all Ingredients to desired size before mixing.
• Try adding drained canned corn or black beans with cilantro.
• Make ahead to allow flavors to blend.
• Freeze extra lime juice to use later.

Spicy Rice Casserole

Spicy Rice Casserole

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 Tablespoon chili powder (or more to taste)
1 Tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded low fat cheddar cheese

Directions

1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook for 8 to 10 minutes until vegetables are soft.
3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 10 more minutes.
• If using instant rice, reduce water to 1 cup.
• Try ground turkey in place of beef.

Skillet Lasagna

Skillet Lasagna

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 Cup

Ingredients

1⁄2 pound ground beef
1⁄2 cup chopped onion
2 cloves minced garlic or 1/2 teaspoon garlic powder
2 1⁄2 cups spaghetti or pasta sauce (26 to 28 ounce container)
1 cup water
8 ounces wide noodles
1 package frozen chopped spinach, thawed (10 ounce)
1 package lowfat cottage cheese (12 ounces or 2 cups)
1⁄2 cup shredded mozzarella cheese (4 ounces)

Directions

1. Stir ground beef, onion, and garlic together in a large skillet over medium high heat (350 degrees in an electric skillet) until meat is browned.
2. Add spaghetti sauce and water to skillet and bring to a boil.
3. Add uncooked noodles, stir, cover with lid, reduce the heat and simmer 5 minutes.
4. Squeeze the thawed spinach to remove the juice then stir into the noodle mixture. Cover and simmer for 5 minutes.
5. Spoon cottage cheese over the top. Sprinkle with mozzarella, cover and heat another 5 to 10 minutes until heated through and noodles are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• Add fresh or canned (drained) sliced mushrooms.
• Use whole wheat pasta instead to increase fiber and make this a whole grain meal.
• Try pasta in a different shape.

Skillet Granola

Skillet Granola

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 1/3 cup

Ingredients

1⁄3 cup vegetable oil
3 Tablespoons honey
1⁄4 cup powdered milk
1 teaspoon vanilla
4 cups uncooked, old fashioned rolled oats
1⁄2 cup sunflower seeds
1 cup raisins

Directions

1. Warm oil and honey in a skillet for one minute over medium heat (300 degrees in an electric skillet). Add powdered milk and vanilla.
2. Stir in oats and sunflower seeds, and mix until coated with oil and honey mixture. Heat over medium heat. Stir until oatmeal is slightly brown.
3. Take off heat. Stir in raisins.
4. Cool mixture. Store in an airtight container (jar or plastic bag).

Notes

• Try baking this dish instead. Once the first six Ingredients are combined transfer to a baking pan and bake at 325 degrees Fahrenheit for twenty minutes or until golden brown, stirring half way through.
• Try adding any of these Ingredients: one teaspoon cinnamon, chopped nuts, dried fruit, wheat germ, or coconut.
• Serve with milk, yogurt, ice cream, and/or fresh or canned fruit.
• Honey is not recommended for children under 1 year old.

Savory Turnips

Savory Turnips

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1⁄4 cup onion, chopped
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 teaspoons margarine or butter
3 medium turnips, peeled and diced
1⁄2 teaspoon sugar
1 cup broth (try chicken or vegetable)
1 1⁄2 teaspoons lemon juice
4 1⁄2 teaspoons chopped fresh parsley or 1 1/2 teaspoons dried parsley
1⁄8 teaspoon salt and pepper

Directions

1. In a medium skillet over medium heat, sauté onion and garlic in margarine until soft (about 5 minutes).
2. Add turnips and sugar. Sauté, stirring occasionally, until lightly browned.
3. Add broth and bring to a boil. Reduce heat and simmer until the liquid evaporates and the turnips are tender (about 30 to 40 minutes).
4. Remove from heat. Stir in the lemon juice, parsley, salt and pepper. Serve hot.
5. Refrigerate leftovers within 2 hours.

Savory Oatmeal

Savory Oatmeal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1⁄2 cup non-fat or 1% milk
1 1⁄2 cups reduced-sodium chicken broth
1⁄2 cup steel cut oats
1⁄3 cup reduced-fat cheddar cheese, shredded
1⁄4 cup green onion, diced
1⁄2 cup tomatoes, diced

Directions

1. Combine milk and broth in a medium saucepan over high heat. Heat until mixture starts to boil.
2. Stir in oats and reduce heat to a simmer. Cook for 25 to 30 minutes, stirring occasionally, until liquid is absorbed. Oats should be tender and cooked through.
3. Stir in cheese and green onion. Top with tomatoes.
4. Refrigerate leftovers within 2 hours.

Sautéed Leeks and Apples

Sautéed Leeks and Apples

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 medium leek, chopped (about 3 cups)
2 teaspoons oil
2 medium apples, cored and chopped
1 Tablespoon honey
1 teaspoon vinegar
1⁄4 teaspoon each salt and pepper

Directions

1. Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
2. Add apples and continue cooking, stirring frequently, until apples begin to soften (about 3 minutes).
3. Remove from heat. Add honey, vinegar, salt and pepper. Stir gently to combine all Ingredients. Serve warm.
4. Refrigerate leftovers within 2 hours.

Sesame Broccoli

Sesame Broccoli

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 2 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon sesame seeds (optional)
1 teaspoon sesame oil or vegetable oil
3 cups chopped broccoli, fresh or frozen
2 Tablespoons water
1 Tablespoon vinegar or water
2 teaspoons soy sauce
1 Tablespoon sugar
1 teaspoon corn starch
1⁄8 teaspoon red pepper flakes (optional)

Directions

1. Toast sesame seeds (if using) in a dry skillet on medium-high heat for 3 minutes or until golden brown. Set aside.
2. In a medium skillet, sauté broccoli in oil over medium heat for 2 to 3 minutes.
3. In a small bowl, combine water, vinegar, soy sauce, sugar, cornstarch, and red pepper flakes (if using).
4. Add the sauce mixture to the broccoli in the skillet. Stir and cook until broccoli is tender and the sauce has thickened, about 3 to 5 minutes. Sprinkle with toasted sesame seeds (optional). Serve.
5. Refrigerate leftovers within 2 hours.

Sesame Noodles with Broccoli and Chicken

Sesame Noodles with Broccoli and Chicken

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces whole wheat spaghetti noodles
2 Tablespoons sugar
3 Tablespoons soy sauce
2 Tablespoons rice vinegar
1⁄4 cup vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
1 1⁄2 cups fresh or frozen broccoli
1 1⁄2 cups cooked, diced chicken breast
1 Tablespoon sesame seeds

Directions

1. Cook pasta according to package Directions. Set aside.
2. While pasta is cooking, toast sesame seeds in a 1 quart saucepan over medium heat. Stir constantly and cook until light brown.
3. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
4. Heat oil in large skillet over medium heat (300 degrees in an electric skillet). Add garlic and broccoli, and cook on medium until soft.
5. Add chicken and cook until heated through.
6. Add drained pasta and soy sauce mixture and mix well. Sprinkle sesame seeds on top.
7. Refrigerate leftovers within 2 hours.

Notes

• Substitute diced tofu or a can of drained garbanzo beans for chicken.
• No broccoli? Use peas, green beans, or mixed veggies.
• Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.

Sweet and Sour Chicken

Sweet and Sour Chicken

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 can (8 ounce) unsweetened pineapple chunks
1 pound skinless, boneless chicken breast
1 cup 99% fat-free chicken broth (see Notes)
1⁄4 cup rice wine vinegar
1⁄4 cup brown sugar
2 Tablespoons low sodium soy sauce
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 cup celery, sliced
1 medium yellow onion, cut in eighths
1 green bell pepper, sliced
1 large carrot, sliced diagonally 1/4" thick
3 Tablespoons cornstarch
1⁄4 cup cold water

Directions

1. Drain pineapple and reserve juice.
2. Cut chicken into 1" cubes and place in a large skillet.
3. Add reserved pineapple juice, chicken broth, vinegar, brown sugar, soy sauce, and garlic. Cover and simmer over low heat (250 degrees for an electric skillet) for 10 minutes or until chicken is no longer pink when cut.
4. Add vegetables and pineapple; cook an additional 5 minutes.
5. Combine cornstarch with water and stir until smooth. Slowly pour into hot mixture, stirring constantly, until thickened, about 1 minute more.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve over hot, cooked rice or pasta.
• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.