All-in-one Island Chicken (desperation Dinners)


    1 teaspoon vegetable oil
    1 large onion (for about 1 cup chopped)
    1 pound boneless, skinless chicken breast halves, fresh or frozen
    1 medium green bell pepper (for about 1 cup slices)
    1 tablespoon reduced-sodium soy sauce
    2 teaspoons bottled minced garlic
    1 teaspoon bottled fresh ginger (see Note)
    1 teaspoon Worcestershire sauce
    1/8 teaspoon black pepper
    1 can (11 ounces) crushed pineapple
    1 can (14 1/2 ounces) stewed tomatoes
    1 can (14 1/2 ounces) fat-free chicken broth
    1 1/2 cups "instant" (5-minute) rice
    2 tablespoons cornstarch
    3 tablespoons water


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