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

  1. Healthier carb


    For the marinade:

  1. 1 teaspoon decreased-sodium soy sauce
  2. 1 teaspoon rice vinegar
  3. 1/two teaspoon grated fresh ginger
  4. 1/two pound boneless, skinless chicken breast slash into 1-inch cubes
  5. For the rice:

  6. 1 1/three cups drinking water
  7. two/three cup brown rice
  8. For the sauce:

  9. 1 teaspoon grated fresh ginger
  10. three tablespoons unsweetened pineapple juice
  11. 1 teaspoon rice vinegar
  12. 1 1/two tablespoons decreased-sodium soy sauce
  13. 1 1/two tablespoons cornstarch
  14. two garlic cloves, minced
  15. For the stir-fry:

  16. 1 tablespoon peanut oil, divided
  17. 1 modest carrot, thinly sliced into diagonal strips
  18. 1 cup chopped purple bell pepper, slash into 1/two-inch strips
  19. 1 cup chopped bok choy
  20. 1 cup unsweetened canned pineapple chunks
  21. 1/two cup sliced green onion
  22. 1 cup snow peas


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