Pineapple chicken stir-fry – Mayo Clinic
By Mayo Clinic Personnel
Dietitian’s tip:
Brown rice has a significant-fiber bran coating and a nutlike flavor. Rice bran is significant in soluble fiber, and like oat bran, it can help decreased cholesterol.
Variety of servings
Serves four
- Healthier carb
Substances
- 1 teaspoon decreased-sodium soy sauce
- 1 teaspoon rice vinegar
- 1/two teaspoon grated fresh ginger
- 1/two pound boneless, skinless chicken breast slash into 1-inch cubes
- 1 1/three cups drinking water
- two/three cup brown rice
- 1 teaspoon grated fresh ginger
- three tablespoons unsweetened pineapple juice
- 1 teaspoon rice vinegar
- 1 1/two tablespoons decreased-sodium soy sauce
- 1 1/two tablespoons cornstarch
- two garlic cloves, minced
- 1 tablespoon peanut oil, divided
- 1 modest carrot, thinly sliced into diagonal strips
- 1 cup chopped purple bell pepper, slash into 1/two-inch strips
- 1 cup chopped bok choy
- 1 cup unsweetened canned pineapple chunks
- 1/two cup sliced green onion
- 1 cup snow peas
For the marinade:
For the rice:
For the sauce:
For the stir-fry:
Instructions
For the marinade:
In a modest bowl, whisk collectively the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and insert the cubed chicken. Seal and location in the refrigerator right until completely ready to use.
For the rice:
Add the drinking water to a saucepan and location over medium-significant warmth. Go over and deliver to a boil. Add the rice, lower warmth to minimal, and simmer right until the drinking water is absorbed and the rice is tender. Set aside and preserve heat.
For the sauce:
In a different bowl, blend collectively the substances for the sauce. Set aside.
For the stir-fry:
Ahead of you start, assemble and evaluate out all of the stir-fry substances. In a big wok, warmth 1/two tablespoon of the peanut oil over medium-significant warmth. Add carrots and purple pepper and stir-fry for two to three minutes. Add the bok choy and pineapple and stir-fry 1 minute. Add onions and snow peas and stir-fry for one more minute. Transfer combination from the wok to a big bowl and set aside.
Return the wok to the burner. Add the remaining 1/two tablespoon of peanut oil and the marinated chicken. Stir-fry about three minutes, or right until the chicken is cooked through (inside temperature need to be 165 F for 15 seconds). Add cooked greens and pineapple. Stir-fry for 1 minute a lot more.
Stir the sauce combination to make absolutely sure the cornstarch is totally dissolved. Add the sauce to the wok and deliver to a boil. Prepare dinner right until the sauce thickens and seems crystal clear and shiny, about 1 minute.
To provide, insert 1/two cup of the brown rice to each and every of four warmed plates. Divide the chicken stir-fry evenly among the plates. Provide straight away.
Dietary evaluation per serving
Serving dimension: 1/two cup rice and about 1 cup stir-fry
- Cholesterol 33 mg
- Energy 299
- Sodium 244 mg
- Total unwanted fat five g
- Total carbohydrate forty four g
- Saturated unwanted fat 1 g
- Nutritional fiber four g
- Trans unwanted fat g
- Extra sugars g
- Monounsaturated unwanted fat two g
- Protein 17 g
- Total sugars fourteen g
July 15, 2021
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