Pineapple Chicken Stir-Fry

Serves 4

Ingredients

• 1 tbsp peanut oil, divided
• 1 small carrot, thinly sliced into diagonal strips
• 1 cup chopped red bell pepper, cut into 1/2-inch diamonds
• 1 cup chopped bok choy
• 1 cup unsweetened canned pineapple chunks
• 1/2 cup sliced green onion
• 1 cup snow peas

For the Marinade

• 1 tsp reduced-sodium soy sauce
• 1 tsp rice vinegar
• 1/2 tsp grated fresh ginger
• 1/2 lb 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 tsp grated fresh ginger
• 3 tbsp unsweetened pineapple juice
• 1 tsp rice vinegar
• 1 1/2 tbsp reduced-sodium soy sauce
• 1 1/2 tbsp cornstarch
• 2 garlic cloves, minced

Preparation

1. Whisk together the soy sauce, rice vinegar and ginger in a small bowl. Pour the marinade into a sealable bag and add the cubed chicken. Seal and place in the refrigerator for later use.
2. Add water to saucepan, and bring it to a boil. Add rice, reduce medium-high heat to low, and simmer for 5 minutes, or according to package directions. Remove from heat, stir and cover. Let stand until the water is absorbed and the rice is tender.
3. Combine together the sauce ingredients for the sauce in another bowl, and save for later.
4. Over medium-high heat, heat 1/2 tbsp of the peanut oil in a large wok. Throw in carrots and red pepper, and stir-fry for 2-3 minutes. Mix in the bok choy and pineapple, and stir-fry 1 minute. Add onions and snow peas, and stir-fry for another minute. Remove vegetables from the wok into a large bowl and set aside.
5. Take the wok out, and place it on the burner. Add 1/2 tbsp peanut oil, and the marinated chicken from the refrigerator. Stir-fry about 3 minutes, or until the chicken is cooked. Add cooked vegetables. Stir-fry for 1 minute more.
6. To ensure the cornstarch has dissolved, mix the sauce mixture well. Add the sauce to the wok and bring to a boil. Cook until the sauce thickens and appears clear and shiny, which will take about 1 minute.
7. Measure 1/3 cup of brown rice to each plate, and place chicken stir-fry on plates. Serve, and enjoy.

Nutrition Information

• 257 Calories
• 5 g Fat
• 33 mg Cholesterol
• 311 mg Sodium
• 35 g Carbohydrate
• 4 g Fiber
• 17 g Protein

Source: MayoClinic.org

In the event you find this recipe inappropriate for diabetics, please contact us and we will review your suggestions.