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Hawaiian Meatballs Over Rice

Makes 4 servings

• 1 can (14 1/2 ounces) fat-free, reduced-sodium chicken broth (divided use)
• 1 1/4 cups water
• 1 cup long-grain rice
• 16 already cooked frozen meatballs, plain or traditional style, defrosted (see note)
• 2 bunches scallions (for about 1 cup pieces)
• 2 teaspoons vegetable oil
• 20 peeled baby carrots (for about 1 cup sliced)
• 1 can (20 ounces) pineapple chunks packed in heavy syrup (see note)
• 2 tablespoons red-wine vinegar or apple-cider vinegar
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon bottled fresh ginger (see note)
• 2 teaspoons bottled minced garlic
• 2 tablespoons cornstarch
• 3 tablespoons water

Bring 3/4 cup of the chicken broth and the 1 1/4 cups of water to a boil in a medium saucepan. (Set the remaining chicken broth aside.) Add the rice, cover, and cook until tender, about 17 minutes.

Meanwhile, if necessary, defrost the meatballs in the microwave, according to the manufacturer's instructions. Rinse the scallions, and trim and discard the roots. Cut the scallions into pieces about 1 inch long, including enough tender green tops to make 1 cup.

Set aside.

Begin heating the oil over medium heat in an extra-deep 12-inch skillet. Cut the carrots into 1/4-inch slices, adding them to the skillet as you cut. Add the meatballs to the skillet. Cook, stirring frequently, until the carrots are almost tender and the meatballs begin to heat through, about 3 minutes.

Add the scallions, the remaining chicken broth, pineapple chunks with their syrup, vinegar, soy sauce, ginger and garlic to the skillet. Raise the heat to medium-high, and bring the mixture to a boil.

Combine the cornstarch with the water in a small jar that has a lid, and shake until the lumps disappear. Add the cornstarch mixture to the skillet. Cook and stir until thick and bubbly, about 1 to 2 minutes more. Remove from the heat, and serve over the hot, cooked rice.

Notes: We prefer not to use Italian-style meatballs for this recipe. Defrost the meatballs overnight in the refrigerator if possible, or defrost in the microwave, according to the manufacturer's instructions.

We don't recommend pineapple packed in its own juice here because it isn't sweet enough.

Minced fresh ginger (1 tablespoon) can be substituted for the jarred ginger.

Serve Hawaiian Meatballs Over Rice with steamed broccoli and crusty rolls.

Start to finish: 20 minutes

Per serving: 611 calories (26 percent from fat), 17 g fat (6 g saturated), 93 mg cholesterol, 25 g protein, 88 g carbohydrates, 4 g dietary fiber, 713 mg sodium.

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