
Table of Contents
By Mayo Clinic Workers

Dietitian’s suggestion:
Brown rice has a high-fiber bran coating and a nutlike taste. Rice bran is high in soluble fiber, and like oat bran, it assists reduced cholesterol.
Quantity of servings
Serves four
- Healthy carb
Substances
- one teaspoon minimized-sodium soy sauce
- one teaspoon rice vinegar
- one/2 teaspoon grated new ginger
- one/2 pound boneless, skinless rooster breast minimize into one-inch cubes
- one one/three cups h2o
- 2/three cup brown rice
- one teaspoon grated new ginger
- three tablespoons unsweetened pineapple juice
- one teaspoon rice vinegar
- one one/2 tablespoons minimized-sodium soy sauce
- one one/2 tablespoons cornstarch
- 2 garlic cloves, minced
- one tablespoon peanut oil, divided
- one modest carrot, thinly sliced into diagonal strips
- one cup chopped red bell pepper, minimize into one/2-inch strips
- one cup chopped bok choy
- one cup unsweetened canned pineapple chunks
- one/2 cup sliced inexperienced onion
- one cup snow peas
For the marinade:
For the rice:
For the sauce:
For the stir-fry:
Directions
For the marinade:
In a modest bowl, whisk alongside one another the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and add the cubed rooster. Seal and position in the refrigerator right up until completely ready to use.
For the rice:
Insert the h2o to a saucepan and position about medium-high warmth. Deal with and convey to a boil. Insert the rice, reduce warmth to lower, and simmer right up until the h2o is absorbed and the rice is tender. Established apart and preserve heat.
For the sauce:
In a different bowl, combine alongside one another the substances for the sauce. Established apart.
For the stir-fry:
Just before you get started, assemble and measure out all of the stir-fry substances. In a massive wok, warmth one/2 tablespoon of the peanut oil about medium-high warmth. Insert carrots and red pepper and stir-fry for 2 to three minutes. Insert the bok choy and pineapple and stir-fry one minute. Insert onions and snow peas and stir-fry for one more minute. Transfer combination from the wok to a massive bowl and set apart.
Return the wok to the burner. Insert the remaining one/2 tablespoon of peanut oil and the marinated rooster. Stir-fry about three minutes, or right up until the rooster is cooked by way of (interior temperature should be 165 F for 15 seconds). Insert cooked greens and pineapple. Stir-fry for one minute far more.
Stir the sauce combination to make confident the cornstarch is fully dissolved. Insert the sauce to the wok and convey to a boil. Cook dinner right up until the sauce thickens and seems crystal clear and shiny, about one minute.
To serve, add one/2 cup of the brown rice to just about every of four warmed plates. Divide the rooster stir-fry evenly among the the plates. Provide quickly.
Dietary examination for each serving
Serving dimension: one/2 cup rice and about one cup stir-fry
- Cholesterol 33 mg
- Energy 299
- Sodium 244 mg
- Whole body fat five g
- Whole carbohydrate forty four g
- Saturated body fat one g
- Dietary fiber four g
- Trans body fat g
- Added sugars g
- Monounsaturated body fat 2 g
- Protein seventeen g
- Whole sugars 14 g
July 15, 2021
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