Recipe: Pineapple chicken stir-fry
Dietitian'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.
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
1 tablespoon peanut oil, divided
1 small carrot, thinly sliced into diagonal strips
1 cup chopped red bell pepper, cut into 1/2-inch diamonds
1 cup chopped bok choy
1 cup unsweetened canned pineapple chunks
1/2 cup sliced green onion
1 cup snow peas
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.
Add the water to a saucepan and place over medium-high heat. Cover and bring to a boil. Add the rice, reduce heat to low and simmer about 5 minutes, or according to package directions. Remove from heat, stir and cover. Let stand until the water is absorbed and the rice is tender.
In a separate bowl, mix together the ingredients for the sauce. Set aside.
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 1/3 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: 1/3 cup brown rice and about 1 cup stir-fry|
|Total fat||5 g||Total carbohydrate||35 g|
|Saturated fat||1 g||Dietary fiber||4 g|
|Monounsaturated fat||2 g||Protein||17 g|
|Protein and dairy||1|
|Meat and meat substitutes||2|
|Grains and grain products||1|
|Meats, poultry and fish||1|