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Brown rice has a high-fiber bran coating and a nut-like flavor. Rice bran is high in soluble fiber, and like oat bran, it helps lower cholesterol.
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.
Add the water to a saucepan and place over medium-high heat. Cover and bring to a boil. Add the rice and 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 remaining 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. Remove vegetables from the wok into a large bowl and set aside.
Return the wok to the burner. Add 1/2 tablespoon of the 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. 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.
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 brown rice and about 1 cup stir-fry
Sodium: 325 mg
Total fat: 5 g
Grains and grain products: 1 1/2
Meats, poultry and fish: 1
Meat and meat substitutes: 2
Nonstarchy vegetables: 2
Starches: 1 1/2
Carbohydrates: 1 1/2
Protein and dairy: 1
Last Updated Jul 29, 2014