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Health Information Library Recipes Pineapple chicken stir-fry

Pineapple chicken stir-fry

Nutrition Facts

Serving Size 1/2 cup rice and about 1 cup stir-fry
Calories 299

Amount Per Serving
Monounsaturated fat 2 g
Saturated fat 1 g
Total fat 5 g
Sodium 244 mg
Cholesterol 33 mg
Dietary fiber 4 g
Protein 17 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

This chicken and pineapple stir-fry is delicious with its simple homemade sauce.

Ingredients

(Serves 4)

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, 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 stir-fry 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. Transfer mixture from the wok to a large bowl and set aside.

Return the wok to the burner. Add the remaining 1/2 tablespoon of 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 and pineapple. 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.

Last Updated: July 15th, 2021