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

  1. Healthier carb


    For the marinade:

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

  6. 1 1/three cups h2o
  7. 2/three cup brown rice
  8. For the sauce:

  9. 1 teaspoon grated 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 tiny carrot, thinly sliced into diagonal strips
  18. 1 cup chopped red bell pepper, slash 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 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