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.