TOTAL TIME: Prep: 20 min. Cook: 15 min.
MAKES: 4 servings


  • 1 can (8 ounces) unsweetened pineapple chunks
  • 2 tablespoons brown sugar
  • 1 tablespoon cornstarch
  • 1/3 cup water
  • 2 tablespoons reduced-sodium soy sauce
  • 1 carrot, cut into 2-inch julienne strips
  • 2 tablespoons canola oil, divided
  • 2 celery ribs, thinly sliced
  • 1 medium sweet red pepper, julienned
  • 1 medium sweet yellow pepper, julienned
  • 1 medium onion, cut into thin wedges
  • 2 cups frozen sugar snap peas, thawed
  • 1 pound boneless skinless chicken breasts, cut into 2-1/2-inch strips
  • Hot cooked rice, optional

Nutritional Facts

1-1/2 cups: 314 calories, 9g fat (1g saturated fat), 66mg cholesterol, 413mg sodium, 29g carbohydrate (0 sugars, 5g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1 fruit.


  1. Drain pineapple, reserving juice. In a small bowl, combine brown sugar and cornstarch. Stir in the water, soy sauce and reserved pineapple juice until smooth; set aside. In a large nonstick skillet or wok, stir-fry carrot in 1 tablespoon hot oil for 1 minute. Stir in the celery, sweet peppers and onion; stir-fry for 3 minutes. Add sugar snap peas; stir-fry about 1 minute longer or until vegetables are crisp-tender. Remove vegetables and keep warm.
  2. In the same skillet, stir-fry chicken in remaining oil for 3-4 minutes or until no longer pink. Stir soy sauce mixture; gradually stir into skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in vegetable mixture and pineapple chunks; heat through. Serve over rice if desired. Yield: 4 servings.
Originally published as Hawaiian Stir-Fry in Light & Tasty August/September 2004, p43

Medium-Bodied White Wine

Enjoy this recipe with a medium-bodied white wine such as Riesling or Gewürtztraminer

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