Poultry Hawaiian(Low-Fat)
A flavorful, low-fat Hawaiian-inspired poultry stir-fry featuring tender chicken, crunchy vegetables, pineapple, and a savory sauce, perfect for quick, healthy meals.
Ingredients
- 1 large onion, chopped
- 3 garlic cloves, minced ⓘ
- 4 carrots, julienne strips
- 1 green pepper, in strips ⓘ
- 1 cup celery, sliced ⓘ
- 1 tablespoon vegetable oil ⓘ
- 6 oz chicken broth ⓘ
- 2 tablespoons cornstarch
- 1/3 cup soy sauce ⓘ
- 1/3 cup pineapple liquid ⓘ
- 1/4 cup pineapple tidbits, drained ⓘ
- 1 (5 oz) can water chestnuts ⓘ
- 1 (4 oz) can mushroom bits ⓘ
- 3 cups turkey or chicken, in strips ⓘ
Instructions
- Saute onion and garlic in vegetable oil.
- Stir in carrots, green pepper, and celery.
- Add chicken broth, cover, and simmer for 5 minutes.
- Blend soy sauce and cornstarch until smooth in a separate container.
- Add pineapple liquid to the soy sauce mixture and blend.
- Add the liquid mixture to the vegetable mixture and cook, stirring often, until the sauce thickens.
- Boil for 5 minutes.
- Stir in pineapple tidbits, mushrooms, water chestnuts, and poultry strips.
- Cover and heat slowly until heated through.
- Serve over rice or noodles.
Tips & Substitutions
For a lower-sodium option, use low-sodium soy sauce and homemade chicken broth. If you want a bit more sweetness, consider adding a touch of honey or brown sugar to the sauce. You can also substitute turkey for chicken if preferred. For added crunch, toss in some sliced almonds or cashews, reminiscent of flavors found in dishes like Microwave Cashew Chicken.
Serving Suggestions
Serve this Poultry Hawaiian over steaming white or brown rice, or toss it with noodles for a delightful meal. It pairs beautifully with a side of steamed vegetables or a fresh salad to balance the flavors. For a complete experience, consider serving it alongside Sweet And Sour Chicken(China) for a varied spread of textures and tastes.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm in a skillet over medium heat until heated through, or microwave in short intervals, stirring in between, to avoid overcooking. This dish can also be frozen for up to 3 months; just thaw before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Poultry Hawaiian(Low-Fat) contains roughly 766 calories, with 15g protein, 106g carbohydrates, and 32g fat. It is an excellent source of vitamin C (166% of the Daily Value), vitamin A (106% of the Daily Value), and dietary fiber (39% of the Daily Value). Note that it is relatively high in sodium, at 2789mg per serving (121% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other proteins besides turkey or chicken?
Yes, you can easily substitute shrimp or tofu for a different protein. Just adjust the cooking time accordingly, as shrimp cooks faster, and tofu should be pressed to remove excess moisture for better texture.
What can I use instead of pineapple liquid?
If you don't have pineapple liquid, orange juice or a splash of apple juice can work as alternatives to maintain the sweetness and acidity in the sauce.
How do I make this dish spicier?
To add some heat, consider incorporating crushed red pepper flakes or a dash of sriracha into the sauce. You can also serve it with a spicy dipping sauce on the side for an extra kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).