By Mayo Clinic Employees

Dietitian’s tip:

Brown rice has a substantial-fiber bran coating and a nutlike flavor. Rice bran is substantial in soluble fiber, and like oat bran, it will help lessen cholesterol.

Quantity of servings

Serves four

  1. Nutritious carb


    For the marinade:

  1. 1 teaspoon decreased-sodium soy sauce
  2. 1 teaspoon rice vinegar
  3. 1/2 teaspoon grated fresh new ginger
  4. 1/2 pound boneless, skinless chicken breast slice 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 fresh 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 smaller carrot, thinly sliced into diagonal strips
  18. 1 cup chopped red bell pepper, slice 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


For the marinade:

In a smaller bowl, whisk jointly the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and add the cubed chicken. Seal and put in the fridge until completely ready to use.

For the rice:

Increase the drinking water to a saucepan and put about medium-substantial heat. Go over and carry to a boil. Increase the rice, decrease heat to reduced, and simmer until the drinking water is absorbed and the rice is tender. Set aside and continue to keep warm.

For the sauce:

In a different bowl, blend jointly the substances for the sauce. Set aside.

For the stir-fry:

Before you get started, assemble and measure out all of the stir-fry substances. In a large wok, heat 1/2 tablespoon of the peanut oil about medium-substantial heat. Increase carrots and red pepper and stir-fry for 2 to three minutes. Increase the bok choy and pineapple and stir-fry 1 moment. Increase onions and snow peas and stir-fry for a different moment. Transfer combination from the wok to a large bowl and established aside.

Return the wok to the burner. Increase the remaining 1/2 tablespoon of peanut oil and the marinated chicken. Stir-fry about three minutes, or until the chicken is cooked by way of (interior temperature need to be a hundred sixty five F for 15 seconds). Increase cooked greens and pineapple. Stir-fry for 1 moment more.

Stir the sauce combination to make certain the cornstarch is absolutely dissolved. Increase the sauce to the wok and carry to a boil. Cook until the sauce thickens and seems obvious and shiny, about 1 moment.

To provide, add 1/2 cup of the brown rice to each and every of four warmed plates. Divide the chicken stir-fry evenly among the plates. Provide straight away.

Dietary analysis for each serving

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

  • Cholesterol 33 mg
  • Calories 299
  • Sodium 244 mg
  • Full excess fat five g
  • Full carbohydrate 44 g
  • Saturated excess fat 1 g
  • Dietary fiber four g
  • Trans excess fat g
  • Added sugars g
  • Monounsaturated excess fat 2 g
  • Protein 17 g
  • Full sugars 14 g