SWEET AND SOUR ISLAND STEW,
Makes: 6 Servings (About 1-1/4 cups each)

INGREDIENTS

- 1-1/2 pounds chicken tenders
- 1 tablespoon vegetable oil
- 3 cups frozen stir-fry pepper blend
- 2 teaspoons minced garlic
- 2 teaspoons minced gingerroot
- 1-2 jalapeno chilies, finely chopped
- 3 cups reduced-sodium fat-free chicken broth
- 1 can (20 ounces) unsweetened pineapple chunks in juice,
drained, juice reserved
- 2 tablespoons light brown sugar
- 2-3 teaspoons curry powder
- 2-3 tablespoons apple cider vinegar
- 2 tablespoons cornstarch
- 1 can (15 ounces) black beans, rinsed, drained

DIRECTIONS

Cook chicken in oil in large skillet over medium heat until
browned, about 8 minutes. Remove from skillet.

Add pepper blend, garlic, gingerroot, and jalapeno chilies
to skillet; saute 5 minutes. Stir in broth, pineapple (reserve
juice), sugar, curry powder, vinegar, and chicken; heat to
boiling. Reduce heat and simmer, uncovered, 5 minutes.

Heat mixture to boiling. Mix cornstarch and reserved pineapple
juice; stir to boiling mixture. Boil, stirring frequently,
until mixture is thickened, about 1 minute. Stir in beans;
cook over medium heat 2 to 3 minutes longer.

Nutritional Information Per Serving: (About 1-1/4 cup)
Calories: 288, Fat: 3.9 g, Cholesterol: 48.2 g, Sodium: 537 mg,
Protein: 29.7 g, Carbohydrate: 34.7 g
Diabetic Exchanges:
1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat