Chicken and Pineapple Stir Fry with Brown Rice
I love a good stir fry. It’s easy and healthy. This is a good one
I think you’ll love it. You can use this basic recipe and change the protein,
for example use pork.
This recipe is broken down into sections; I think it’s easier to work.
Marinade
Marinade ½ Lb skinless chicken breast cut into cubes in;
11/2 tsp reduced-sodium soy sauce
11/2 tsp rice vinegar
1/2 tsp grated fresh ginger
Place in a zip lock freezer bag to marinate. Refrigerate
until ready to use.
Start the rice while the chicken is marinating!!
The Rice
2 cups water
1 cup brown rice
Toast the brown rice in lightly oiled sauce pan.
Bring the water to boiling. Pour over the rice, stir
and cover. Return to boil, and then simmer on low until all
the liquid is absorbed and rice tender, about 45 minutes.
The Sauce
1 tsp grated fresh ginger
3 Tbs unsweetened pineapple juice
1 tsp rice vinegar
1 1/2 Tbs reduced-sodium soy sauce
1 1/2 Tbs cornstarch
2 garlic cloves, minced
Mix together the ingredients and set aside.
The Vegetables and Stuff
1 tablespoon 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
In a large pan or wok if you have one, heat 1/2 tablespoon of peanut oil over medium-high heat. Add carrots and red pepper and stir-fry for a couple of minutes. Add the bok choy and pineapple and stir-fry another minute. Add onions and snow peas and stir-fry for another minute. Remove vegetables, put in large bowl and set aside.
Return the pan/wok to the burner. Add 1/2 tablespoon of peanut oil and the marinated chicken. Stir-fry about 3 minutes, or until the chicken is cooked through. Add cooked vegetables. Stir-fry for 1 minute more.
Stir the sauce, add the mixture to the pan/wok and bring to a boil. Cook until the sauce thickens, about 1 minute.
Serve with the brown rice—enjoy knowing you are eating healthy!
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