Pineapple Chicken Stir Fry-Mayo Clinic Staff
By Mayo Clinic StaffDietitian’s tip:
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.
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 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.
Nutritional analysis per serving Serving size :1/2 cup brown rice and about 1 cup stir-fry Cholesterol