By Mayo Clinic Employees

Dietitian’s tip:

Brown rice has a substantial-fiber bran coating and a nutlike taste. Rice bran is substantial in soluble fiber, and like oat bran, it aids lower cholesterol.

Quantity of servings

Serves four

  1. Wholesome carb

Substances

    For the marinade:

  1. 1 teaspoon decreased-sodium soy sauce
  2. 1 teaspoon rice vinegar
  3. 1/2 teaspoon grated new ginger
  4. 1/2 pound boneless, skinless rooster breast reduce into 1-inch cubes
  5. For the rice:

  6. 1 1/three cups drinking water
  7. 2/three cup brown rice
  8. For the sauce:

  9. 1 teaspoon grated new ginger
  10. three tablespoons unsweetened pineapple juice
  11. 1 teaspoon rice vinegar
  12. 1 1/2 tablespoons decreased-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 crimson bell pepper, reduce into 1/2-inch strips
  19. 1 cup chopped bok choy
  20. 1 cup unsweetened canned pineapple chunks
  21. 1/2 cup sliced inexperienced onion
  22. 1 cup snow peas

Instructions

For the marinade:

In a small bowl, whisk collectively the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and incorporate the cubed rooster. Seal and location in the refrigerator until finally completely ready to use.

For the rice:

Add the drinking water to a saucepan and location more than medium-substantial heat. Address and provide to a boil. Add the rice, minimize heat to minimal, and simmer until finally the drinking water is absorbed and the rice is tender. Established aside and continue to keep heat.

For the sauce:

In a individual bowl, blend collectively the substances for the sauce. Established aside.

For the stir-fry:

In advance of you start out, assemble and evaluate out all of the stir-fry substances. In a massive wok, heat 1/2 tablespoon of the peanut oil more than medium-substantial heat. Add carrots and crimson pepper and stir-fry for 2 to three minutes. Add the bok choy and pineapple and stir-fry 1 minute. Add onions and snow peas and stir-fry for an additional minute. Transfer combination from the wok to a massive bowl and set aside.

Return the wok to the burner. Add the remaining 1/2 tablespoon of peanut oil and the marinated rooster. Stir-fry about three minutes, or until finally the rooster is cooked by (interior temperature must be a hundred sixty five F for 15 seconds). Add cooked vegetables and pineapple. Stir-fry for 1 minute extra.

Stir the sauce combination to make sure the cornstarch is wholly dissolved. Add the sauce to the wok and provide to a boil. Prepare dinner until finally the sauce thickens and appears apparent and shiny, about 1 minute.

To provide, incorporate 1/2 cup of the brown rice to each of four warmed plates. Divide the rooster stir-fry evenly amid the plates. Provide instantly.

Dietary investigation per serving

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

  • Cholesterol 33 mg
  • Calories 299
  • Sodium 244 mg
  • Total fats five g
  • Total carbohydrate 44 g
  • Saturated fats 1 g
  • Dietary fiber four g
  • Trans fats g
  • Added sugars g
  • Monounsaturated fats 2 g
  • Protein 17 g
  • Total sugars fourteen g