Pineapple-Soy Chicken and Vegetable Stir-fry

2¼ cups water, divided

1 cup long-grain white rice

1 small can (6 ounces) or ¾ cup unsweetened pineapple juice

½ cup reduced-sodium soy sauce

1 pound boneless, skinless chicken-breast halves, defrosted if frozen

1 bunch scallions (green onions, for ½ cup sliced)

1 tablespoon peanut oil or other vegetable oil

1 teaspoon bottled minced garlic

1 teaspoon bottled chopped ginger

1 package (12 ounces) fresh stir-fry vegetable mix (or 5-6 cups fresh vegetables of choice, such as broccoli florets, carrots, snow peas, etc.)

3 tablespoons cornstarch

Bring 2 cups of the water to a boil in a 2-quart saucepan. When the water boils, add the rice, cover the pan and reduce the heat to low. Cook for 17 minutes or until the rice is tender.

Meanwhile, combine the pineapple juice and soy sauce in a medium bowl. Cut the chicken breasts into bite-size pieces and place in a small bowl. Pour roughly one-fourth of the pineapple-soy mixture over the chicken and stir to coat. Set aside the remaining sauce mixture.

Cut the scallions into ¼-inch pieces, using all of the whites and enough of the tender green tops to make ½ cup. Set them aside.

Heat the oil in a 12-inch skillet over medium-high heat. When the oil is hot, pour the sauce-coated chicken into the hot skillet. Stir and cook until the chicken is no longer pink on the outside, about 4 to 5 minutes.

Add the garlic, ginger and fresh vegetables. Continue to stir and cook for about 3 more minutes, until the vegetables just begin to get tender. Add the reserved scallions.

Add the remaining soy-sauce mixture to the skillet. In a small jar that has a lid, mix the remaining ¼ cup of water with the cornstarch and shake to mix well. Add to the chicken mixture and stir and toss until the sauce has thickened, about 2 minutes. Serve at once over hot cooked rice.

Serves four.

Nutrition values per serving: 466 calories, 8 g fat (2 g saturated), 64 g carbohydrates, 4 g fiber, 34 g protein, 66 mg cholesterol, 1,105 mg sodium.