Pineapple chicken stir-fry - Mayo Clinic
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Print Products and services By Mayo Clinic Staff Dietitian s tip
Brown rice has a high-fiber bran coating and a nutlike flavor. Rice bran is high in soluble fiber, and like oat bran, it helps lower cholesterol. Number of servings
Serves 4 Healthy carb Ingredients
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. Nutritional analysis per serving
Serving size 1 2 cup rice and about 1 cup stir-fry
Cholesterol 33 mgCalories 299Sodium 244 mgTotal fat 5 gTotal carbohydrate 44 gSaturated fat 1 gDietary fiber 4 gTrans fat 0 gAdded sugars 0 gMonounsaturated fat 2 gProtein 17 gTotal sugars 14 g DASH Eating Plan Servings
Grains and grain products 1 Fruits 1/2 Meats, poultry and fish 2 Vegetables 2 Nuts, seeds and dry beans 1/4 DASH diet: Recommended servings Sample DASH menus Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 1 Fruits 1/2 Fats 1/2 Vegetables 2 Carbohydrates 1 Diabetes Meal Plan Choices
Meat and meat substitutes 2 Fruits 1/2 Nonstarchy vegetables 2 Starches 1 1/2 ShareTweet July 15, 2021 Advertisement
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