• Serves
    4
  • 289
    Calories

Dietician'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.

Ingredients

For the marinade:

  • 1 teaspoon reduced-sodium soy sauce
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon grated fresh ginger
  • 1/2 pound boneless, skinless chicken breast cut into 1-inch cubes

For the rice:

  • 1 1/3 cups water
  • 2/3 cup brown rice

For the sauce:

  • 1 teaspoon grated fresh ginger
  • 3 tablespoons unsweetened pineapple juice
  • 1 teaspoon rice vinegar
  • 1 1/2 tablespoons reduced-sodium soy sauce
  • 1 1/2 tablespoons cornstarch
  • 2 garlic cloves, minced

For the stir-fry:

  • 1 tablespoon peanut oil, divided
  • 1 small carrot, thinly sliced into diagonal strips
  • 1 cup chopped red bell pepper, cut into 1/2-inch strips
  • 1 cup chopped bok choy
  • 1 cup unsweetened canned pineapple chunks
  • 1/2 cup sliced green onion
  • 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

  • Calories 289
  • Cholesterol 33 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 325 mg
  • Total carbohydrate 44 g
  • Dietary fiber 4 g
  • Protein 17 g
  • Serving size 1/2 cup brown rice and about 1 cup stir-fry
  • Total fat 5 g
  • Fruits 1/2
  • Grains and grain products 1 1/2
  • Meats, poultry and fish 1
  • Vegetables 2
  • Carbohydrates 1 1/2
  • Fruits 1/2
  • Protein and dairy 1
  • Vegetables 2
  • Fruits 1/2
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 2
  • Starches 1 1/2
Last Updated: 07-29-2014
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