Hawaiian Chicken Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 T. Corn Starch (14 grams)2 T. Soy Sauce*2 c.. Pineapple in 100% juice - reserve juice1 tsp. Chicken Boullion*3/4 c. Frozen Snap Peas10 oz. Frozen Stir Fry Veggies3 - 4.8 oz. Chicken Breasts, cubed1.5 c. Whole Grain Brown Rice, uncooked
Makes 6 Servings
1 SERVING = 3/4 c. cooked rice & 1 c. stir fry
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RICE**
1. In saucepan, bring 3 1/2 c. water to boil.
2. Stir in 1.5 c. brown rice
3. Cover. Reduce heat and simmer for 45 mn. or until all water is absorbed.
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STIR FRY
1. Cube chicken breasts and brown in non-stick frying pan with cooking spray if needed.
2. Mix cornstarch, soy sauce, bouillion, and 1 c. pineapple juice (add enough water to reserved pineapple juice to make 1 cup)*
3. Pour juice mixture over chicken
4. Stir in frozen vegetables
5. Cook until vegetables are done and juice is thickened
6. Add pineapple and cook for about 3 more minutes (or until pineapple is hot)
7. Serve over 3/4 c. brown rice
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Note:
*Reduce the sodium by using low sodium Soy Sauce and low sodium Chicken Boullion.
**Rice cooking directions are for the Mahatma brand of whole grain brown rice. Other brands may vary slightly. Follow package directions for cooking if using other brands.
Number of Servings: 6
Recipe submitted by SparkPeople user APRILZ42.
1 SERVING = 3/4 c. cooked rice & 1 c. stir fry
---------------------------------------------------------
RICE**
1. In saucepan, bring 3 1/2 c. water to boil.
2. Stir in 1.5 c. brown rice
3. Cover. Reduce heat and simmer for 45 mn. or until all water is absorbed.
---------------------------------------------------------
STIR FRY
1. Cube chicken breasts and brown in non-stick frying pan with cooking spray if needed.
2. Mix cornstarch, soy sauce, bouillion, and 1 c. pineapple juice (add enough water to reserved pineapple juice to make 1 cup)*
3. Pour juice mixture over chicken
4. Stir in frozen vegetables
5. Cook until vegetables are done and juice is thickened
6. Add pineapple and cook for about 3 more minutes (or until pineapple is hot)
7. Serve over 3/4 c. brown rice
---------------------------------------------------------
Note:
*Reduce the sodium by using low sodium Soy Sauce and low sodium Chicken Boullion.
**Rice cooking directions are for the Mahatma brand of whole grain brown rice. Other brands may vary slightly. Follow package directions for cooking if using other brands.
Number of Servings: 6
Recipe submitted by SparkPeople user APRILZ42.
Nutritional Info Amount Per Serving
- Calories: 330.0
- Total Fat: 1.1 g
- Cholesterol: 45.0 mg
- Sodium: 471.0 mg
- Total Carbs: 57.9 g
- Dietary Fiber: 3.9 g
- Protein: 21.5 g
Member Reviews
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KALLEN1SP
I wish the sauce was more flavorful....the pineapple juice didn't shine through :/ maybe my pineapples were duds...? i almost wanted to add sugar to make it sweeter. - 2/10/09
Reply from APRILZ42 (2/11/09)
I use the Dole Golden Pineapple (from Costco) it is ripened longer than the usual canned pineapple and tastes REALLY close to fresh pineapple. It's quite a bit sweeter and much more flavorful. I highly recommend it. Especially for this dish.
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JRANGAZ
I've made a similar dish, except I don't usually measure, I just throw in, usually more vegies than meat. The other day, I added an apple without skin and juliened mango...no one ever knew..and wanted more
I usually let everyone add soy sauce at the end.
This time I toasted red pepper flakes/garl - 2/8/09
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IBU3007
Will make it soon. When do you put the pineapple? - 2/7/09
Reply from APRILZ42 (2/8/09)
Sorry I left that out. It's now Step #6 under the Stir Fry portion of the recipe. Add the pineapple a few minutes before the veggies are done. Just enough to get it hot.