This tasty Tuesday I bring to you: The Pineapple Chicken Stir Fry Boat!
Not only is this a delicious way to combine food groups (grain, protein, fruits & veggies) but it also can be easily adapted with anything you may have in the refrigerator/ is in season. Feel free to switch up the veggies or protein for an equally tasty and healthy meal!
Yield: 4 servings
1 cup unsweetened pineapple juice
1/4 cup reduced-sodium chicken broth
2 Tbsp. brown sugar
2 Tbsp. reduced-sodium soy sauce OR a soy sauce alternative (ex: BRAGGS liquid aminos)
1 pound boneless chicken, cut into thin strips
2 Tbsp. cornstarch
1 1/2 tsp. olive oil, divided
2 large carrots, sliced
1 small onion, halved and sliced
1 medium red bell-pepper, thinly sliced
1/2 cup fresh sugar snap peas
3/4 cup fresh (or canned) cut pineapple chunks
2 cups cooked brown rice
Other Items You’ll Need:
1 large resealable plastic bag
1 small bowl
1 large non-stick skillet/wok
1 heat resistant spoon
In a small bowl, combine the first five ingredients. This is now your marinade. Pour 2/3 cup of the mixture into a large re-sealable plastic bag and add the beef. Seal bag and refrigerate for 30 minutes to allow the beef to marinade.
Combine the cornstarch with the remaining marinade. Mix until smooth; set aside.
Remove the beef from the marinade in the bag and discard the bag (along with any of the marinade left in it). In a large nonstick skillet, stir-fry the beef in 1 tsp. of oil for 2-3 minutes or until no longer pink. Remove from the pan with a fork and keep warm.
Stir-fry the carrots and onion in 1/2 tsp. oil for 4 minutes. Add red pepper and peas; stir fry for an additional 2-3 minutes.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook while stirring often 2 minutes or until thickened. Add beef and pineapple; heat through.
Serve with brown rice & enjoy!!
1 serving =1/4 of stir-fry (with 1/2 cup brown rice)
Calories: 240 (360)
Fat (g): 7 (8)
Sat. Fat (g): 3 (3)
Carbohydrates (g): 22 (44)
Fiber (g): 3 (5)
Protein (g): 27 (30)