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
- Weight management
- Healthy-carb
- Diabetes meal plan
Ingredients
- 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
- 1 1/3 cups water
- 2/3 cup brown rice
- 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
- 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
For the marinade:
For the rice:
For the sauce:
For the stir-fry:
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.
Nutritional analysis per serving
Serving size: 1/2 cup rice and about 1 cup stir-fry
- Cholesterol 33 mg
- Calories 299
- Sodium 244 mg
- Total fat 5 g
- Total carbohydrate 44 g
- Saturated fat 1 g
- Dietary fiber 4 g
- Trans fat 0 g
- Added sugars 0 g
- Monounsaturated fat 2 g
- Protein 17 g
- Total sugars 14 g