Pineapple chicken stir-fry

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.

To make 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.

In a separate bowl, mix together the ingredients for the sauce. Set aside.

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 299
Total carbohydrate: 44 g
Cholesterol: 33 mg
Dietary fiber: 4 g
Monounsaturated fat: 2 g
Protein: 17 g
Saturated fat: 1 g
Serving size: 1/2 cup rice and about 1 cup stir-fry
Sodium: 244 mg
Total fat: 5 g

DASH Eating Plan Servings

Fruits: 1/2
Grains and grain products: 1
Meats, poultry and fish: 2
Nuts, seeds and dry beans: 1/4
Vegetables: 2

Diabetes Meal Plan Choices

Fruits: 1/2
Meat and meat substitutes: 2
Nonstarchy vegetables: 2
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1/2
Fruits: 1/2
Protein and dairy: 1
Vegetables: 2