Salteado de pollo con piña

Consejo del dietista:

El arroz integral tiene una capa de salvado con alto contenido de fibra y sabor a nuez. El salvado de arroz tiene un alto contenido de fibra soluble y de la misma manera que el salvado de avena ayuda a reducir el colesterol.

Ingredientes

Para la marinada:

1. 1 cucharadita de salsa soja con contenido reducido de sodio
2. 1 cucharadita de vinagre de arroz
3. 1/2 cucharadita de jengibre fresco rallado
4. 1/2 libra (225 g) de pechuga de pollo deshuesada y sin piel cortada en cubos de 1 pulgada (2,5 cm)

Para el arroz:

5. 1 y 1/3 de taza de agua
6. 2/3 de taza de arroz integral

Para la salsa:

7. 1 cucharadita de jengibre fresco rallado
8. 3 cucharadas de jugo de piña sin endulzar
9. 1 cucharadita de vinagre de arroz
10. 1 y 1/2 cucharada de salsa soja con contenido reducido de sodio
11. 1 y 1/2 cucharada de maicena
12. 2 dientes de ajo, picados

Para el salteado:

13. 1 cucharada de aceite de maní, dividida
14. 1 zanahoria pequeña, finamente cortada en tiras diagonales
15. 1 taza de pimiento morrón rojo picado, cortado en tiras de 1/2 pulgada (1 cm)
16. 1 taza de acelga china picada
17. 1 taza de trozos de piña enlatada sin endulzar
18. 1/2 taza de cebollas verdes en rodajas
19. 1 taza de guisantes (tirabeques)

Instrucciones

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.