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

  1. Healthy carb

Substances

    For the marinade:

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

  6. one one/three cups h2o
  7. 2/three cup brown rice
  8. For the sauce:

  9. one teaspoon grated new ginger
  10. three tablespoons unsweetened pineapple juice
  11. one teaspoon rice vinegar
  12. one one/2 tablespoons minimized-sodium soy sauce
  13. one one/2 tablespoons cornstarch
  14. 2 garlic cloves, minced
  15. For the stir-fry:

  16. one tablespoon peanut oil, divided
  17. one modest carrot, thinly sliced into diagonal strips
  18. one cup chopped red bell pepper, minimize into one/2-inch strips
  19. one cup chopped bok choy
  20. one cup unsweetened canned pineapple chunks
  21. one/2 cup sliced inexperienced onion
  22. one cup snow peas

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