By Mayo Clinic Employees

Dietitian’s suggestion:

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

Variety of servings

Serves four

  1. Balanced carb


    For the marinade:

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

  6. 1 1/three cups 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 diminished-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 little carrot, thinly sliced into diagonal strips
  18. 1 cup chopped crimson bell pepper, minimize into 1/2-inch strips
  19. 1 cup chopped bok choy
  20. 1 cup unsweetened canned pineapple chunks
  21. 1/2 cup sliced green onion
  22. 1 cup snow peas


For the marinade:

In a little bowl, whisk with each other the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and insert the cubed hen. Seal and place in the fridge right up until all set to use.

For the rice:

Incorporate the water to a saucepan and place over medium-superior heat. Address and deliver to a boil. Incorporate the rice, reduce heat to low, and simmer right up until the water is absorbed and the rice is tender. Set aside and continue to keep heat.

For the sauce:

In a individual bowl, mix with each other the components for the sauce. Set aside.

For the stir-fry:

Prior to you start out, assemble and measure out all of the stir-fry components. In a big wok, heat 1/2 tablespoon of the peanut oil over medium-superior heat. Incorporate carrots and crimson pepper and stir-fry for 2 to three minutes. Incorporate the bok choy and pineapple and stir-fry 1 minute. Incorporate onions and snow peas and stir-fry for yet another minute. Transfer mixture from the wok to a big bowl and set aside.

Return the wok to the burner. Incorporate the remaining 1/2 tablespoon of peanut oil and the marinated hen. Stir-fry about three minutes, or right up until the hen is cooked by means of (internal temperature should be a hundred sixty five F for 15 seconds). Incorporate cooked veggies and pineapple. Stir-fry for 1 minute more.

Stir the sauce mixture to make certain the cornstarch is entirely dissolved. Incorporate the sauce to the wok and deliver to a boil. Cook dinner right up until the sauce thickens and seems distinct and shiny, about 1 minute.

To serve, insert 1/2 cup of the brown rice to every of four warmed plates. Divide the hen stir-fry evenly among the the plates. Provide promptly.

Nutritional evaluation for every serving

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

  • Cholesterol 33 mg
  • Calories 299
  • Sodium 244 mg
  • Complete fats five g
  • Complete carbohydrate forty four g
  • Saturated fats 1 g
  • Nutritional fiber four g
  • Trans fats g
  • Extra sugars g
  • Monounsaturated fats 2 g
  • Protein seventeen g
  • Complete sugars 14 g