CHIA PINEAPPLE STIR FRY

  • PREP TIME: 10 MIN
  • COOK TIME: 10 MIN
  • MAKES: 6 SERVINGS

INGREDIENTS

  • 1 cup chopped DOLE® Broccoli, blanched
  • 1/2 cup peas, blanched
  • 1/2 cup chopped DOLE® Carrots, blanched
  • 1 can (8 oz.) sliced water chestnuts, drained
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon grated ginger
  • 1 tablespoon sesame oil
  • 1 cup fresh DOLE Tropical Gold® Pineapple cut into chunks
  • 3 cups brown rice, cooked
  • 3 tablespoons DOLE® Nutrition Plus Whole Chia Seeds
  • Salt and pepper, to taste

DIRECTIONS

STIR together broccoli, peas, carrots, water chestnuts, soy sauce and ginger, in small bowl; set aside.

HEAT oil in wok or nonstick large skillet over medium-high heat. Add vegetable mixture; stir-fry 4 minutes or until just tender. Stir in pineapple. Serve stir-fry over rice. Sprinkle chia seeds over top. Season with salt and pepper to taste, if desired.

PER SERVING: 200 calories, 5g fat (0.5g sat.), 0mg cholesterol, 200mg sodium, 35g carbohydrate (6g dietary fiber, 4g sugars), 5g protein, 50% Vit A, 45% Vit C, 6% calcium, 8% iron.