Recipes and Tips for Healthier Living and Smarter Budgeting

Wednesday, February 8, 2012

Island Franks

The original version of this recipe, long loved by many members of my family, includes hot dogs. As those aren't the healthiest items to be eating, we have recently discovered that the recipe can be modified to include more vegetables and other types of meat--or none at all. However we've made it, as long as it includes lots of sauce, it's delicious!

Island Franks
(Topping for Rice)

1 9-oz can (1 c.) pineapple tidbits
1/2 lb. meat of choice, cooked and cut into bite-sized pieces (optional)
2 Tb. butter
1/2 c. sliced onion
1 green pepper, cut in strips
Other vegetables*, if desired


1 can broth (or equivalent amount of homemade bone broth)
1 Tb. cornstarch
1/2 Tb. honey
dash of salt
2 Tb. vinegar
1 Tb. soy sauce

Drain one can pineapple tidbits, reserving juice.

In skillet, melt butter. Add sliced onion and green pepper. Cover and cook over low heat 5 min.

Mix cornstarch with reserved pineapple juice until cornstarch is dissolved and not lumpy (this is easy to do as long as the juice is not yet heated).  Add honey, salt, vinegar, and soy sauce. Add can of broth. Cook and stir until mixture thickens. Add pineapple. Add meat, if desired. Heat thoroughly.

Serve over hot brown rice.

*So far we have tried chopped cabbage and broccoli--but really, whatever you have on hand that needs using--and increased the sauce amount, as needed. Yum! 

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