By Mayo Clinic Staff

Dietitian's tip:

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.

Number of servings

Serves 4

Ingredients

    For the marinade

  1. 1 teaspoon reduced-sodium soy sauce
  2. 1 teaspoon rice vinegar
  3. 1/2 teaspoon grated fresh ginger
  4. 1/2 pound boneless, skinless chicken breast cut into 1-inch cubes
  5. For the rice

  6. 1 1/3 cups water
  7. 2/3 cup brown rice
  8. For the sauce

  9. 1 teaspoon grated fresh ginger
  10. 3 tablespoons unsweetened pineapple juice
  11. 1 teaspoon rice vinegar
  12. 1 1/2 tablespoons reduced-sodium soy sauce
  13. 1 1/2 tablespoons cornstarch
  14. 2 garlic cloves, minced
  15. For the stir-fry

  16. 1 tablespoon peanut oil, divided
  17. 1 small carrot, thinly sliced into diagonal strips
  18. 1 cup chopped red bell pepper, cut into 1/2-inch strips
  19. 1 cup chopped bok choy
  20. 1 cup unsweetened canned pineapple chunks
  21. 1/2 cup sliced green onion
  22. 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.

For the rice

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.

For the sauce

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

For the stir-fry

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.

Nutritional analysis per serving

Serving size :1/2 cup brown rice and about 1 cup stir-fry

  • Cholesterol 33 mg
  • Calories 289
  • Sodium 325 mg
  • Total fat 5 g
  • Total carbohydrate 44 g
  • Saturated fat 1 g
  • Dietary fiber 4 g
  • Trans fat 0 g
  • Sugars 0 g
  • Monounsaturated fat 2 g
  • Protein 17 g
Jul. 29, 2014