March 15, 2017
Tasty Tuesday: The Pineapple Chicken Stir Fry Boat

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!

Ingredients:

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 

Directions:

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!!

Nutrition Facts:

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) 


Comment (0)

Leave a comment