By Mayo Clinic Personnel

Dietitian’s suggestion:
Brown rice has a significant-fiber bran coating and a nutlike flavor. Rice bran is significant in soluble fiber, and like oat bran, it assists reduce cholesterol.
Selection of servings
Serves four
- Healthier carb
Elements
- 1 teaspoon decreased-sodium soy sauce
- 1 teaspoon rice vinegar
- 1/2 teaspoon grated new ginger
- 1/2 pound boneless, skinless chicken breast slash into 1-inch cubes
- 1 1/three cups h2o
- 2/three cup brown rice
- 1 teaspoon grated new ginger
- three tablespoons unsweetened pineapple juice
- 1 teaspoon rice vinegar
- 1 1/2 tablespoons decreased-sodium soy sauce
- 1 1/2 tablespoons cornstarch
- 2 garlic cloves, minced
- 1 tablespoon peanut oil, divided
- 1 tiny carrot, thinly sliced into diagonal strips
- 1 cup chopped red bell pepper, slash into 1/2-inch strips
- 1 cup chopped bok choy
- 1 cup unsweetened canned pineapple chunks
- 1/2 cup sliced green onion
- 1 cup snow peas
For the marinade:
For the rice:
For the sauce:
For the stir-fry:
Instructions
For the marinade:
In a tiny bowl, whisk with each other the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and increase the cubed chicken. Seal and put in the refrigerator till prepared to use.
For the rice:
Insert the h2o to a saucepan and put above medium-significant warmth. Go over and bring to a boil. Insert the rice, lessen warmth to very low, and simmer till the h2o is absorbed and the rice is tender. Set aside and preserve warm.
For the sauce:
In a different bowl, mix with each other the components for the sauce. Set aside.
For the stir-fry:
Just before you start, assemble and evaluate out all of the stir-fry components. In a large wok, warmth 1/2 tablespoon of the peanut oil above medium-significant warmth. Insert carrots and red pepper and stir-fry for 2 to three minutes. Insert the bok choy and pineapple and stir-fry 1 moment. Insert 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. Insert the remaining 1/2 tablespoon of peanut oil and the marinated chicken. Stir-fry about three minutes, or till the chicken is cooked through (inner temperature ought to be a hundred sixty five F for fifteen seconds). Insert cooked veggies and pineapple. Stir-fry for 1 moment a lot more.
Stir the sauce combination to make sure the cornstarch is completely dissolved. Insert the sauce to the wok and bring to a boil. Cook dinner till the sauce thickens and appears clear and shiny, about 1 moment.
To serve, increase 1/2 cup of the brown rice to each individual of four warmed plates. Divide the chicken stir-fry evenly between the plates. Serve quickly.
Nutritional assessment for each serving
Serving dimension: 1/2 cup rice and about 1 cup stir-fry
- Cholesterol 33 mg
- Energy 299
- Sodium 244 mg
- Complete fats 5 g
- Complete carbohydrate forty four g
- Saturated fats 1 g
- Dietary fiber four g
- Trans fats g
- Included sugars g
- Monounsaturated fats 2 g
- Protein 17 g
- Complete sugars fourteen g
July fifteen, 2021
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