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Recipe: Pineapple chicken stir-fry

Recipe: Pineapple chicken stir-fry

This chicken and pineapple stir-fry is delicious with brown rice, which has a high-fiber bran coating and a nut-like flavor.

Brown rice has a high-fiber bran coating and a nut-like flavor. Rice bran is high in soluble fiber, and like oat bran, it helps lower cholesterol.


Directions

For the marinade:

In a small bowl, whisk together the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and add the cubed chicken. Seal and place in the refrigerator until ready to use.

For the rice:

Add the water to a saucepan and place over medium-high heat. Cover and bring to a boil. Add the rice and reduce heat to low and simmer until the water is absorbed and the rice is tender. Set aside and keep warm.

For the sauce:

In a separate bowl, mix together the ingredients for the sauce. Set aside.

For the stir-fry:

Before you begin, assemble and measure out all of the remaining ingredients. In a large wok, heat 1/2 tablespoon of the peanut oil over medium-high heat. Add carrots and red pepper and stir-fry for 2 to 3 minutes. Add the bok choy and pineapple and stir-fry 1 minute. Add onions and snow peas and stir-fry for another minute. Remove vegetables from the wok into a large bowl and set aside.

Return the wok to the burner. Add 1/2 tablespoon of the peanut oil and the marinated chicken. Stir-fry about 3 minutes, or until the chicken is cooked through (internal temperature should be 165 F for 15 seconds). Add cooked vegetables. Stir-fry for 1 minute more.

Stir the sauce mixture to make sure the cornstarch is completely dissolved. Add the sauce to the wok and bring to a boil. Cook until the sauce thickens and appears clear and shiny, about 1 minute.

To serve, add 1/2 cup of the brown rice to each of 4 warmed plates. Divide the chicken stir-fry evenly among the plates. Serve immediately.


Ingredients

For the marinade:

  • 1 teaspoon reduced-sodium soy sauce
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon grated fresh ginger
  • 1/2 pound boneless, skinless chicken breast cut into 1-inch cubes

For the rice:

  • 1 1/3 cups water
  • 2/3 cup brown rice

For the sauce:

  • 1 teaspoon grated fresh ginger
  • 3 tablespoons unsweetened pineapple juice
  • 1 teaspoon rice vinegar
  • 1 1/2 tablespoons reduced-sodium soy sauce
  • 1 1/2 tablespoons cornstarch
  • 2 garlic cloves, minced

For the stir-fry:

  • 1 tablespoon peanut oil, divided
  • 1 small carrot, thinly sliced into diagonal strips
  • 1 cup chopped red bell pepper, cut into 1/2-inch strips
  • 1 cup chopped bok choy
  • 1 cup unsweetened canned pineapple chunks
  • 1/2 cup sliced green onion
  • 1 cup snow peas

Exchange Data
Dash
Dairy 
Fats 
Fruits1/2 
Grains1 1/2 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits1/2 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1 1/2 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories289 
Carbohydrate44 g 
Cholesterol33 mg 
Fiber4 g 
Monounsaturatedfat2 g 
Potassium 
Protein17 g 
Saturatedfat1 g 
Servingsize1/2 cup brown rice and about 1 cup stir-fry 
Sodium325 mg 
TotalFat5 g 

2014-07-29

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