Friday, February 17, 2012

Ginger Chicken with Spicy Pineapple Sauce

This sweet and spicy stir-fry gets its flavor from pineapple, ginger, and sambal oelek (a Chinese chile paste). It is easy to squeeze 3-4 servings of your favorite vegetables into a stirfry, making it a really healthy meal.  Best of all, it is done in a flash, especially if you use a wok (which heats fast and has more surface area).

This is an easy Asian-inspired stir-fry that will surely take place of your stand-by Chinese takeout. Prepare and marinate the chicken ahead of time to cut down on prep time!  Serve with brown rice and you have a balanced meal! This also travels really well (in a cooler) as a leftover lunch!

Ginger Chicken with Spicy Pineapple Sauce 
Serves 5

1/3 cup reduced sodium soy sauce
1 Tbsp olive oil
1 Tbsp sesame oil
2 garlic cloves, minced
2 Tbsp minced ginger
1 Tbsp sambel oelek paste
1 Tbsp fish sauce (optional)
1/2 cup pineapple chunks, with juice
2 Tbsp honey
pepper, to taste
1 1/3 pound boneless, skinless chicken breast
1 red pepper, thinly sliced
1 onion, thinly sliced
2 cups frozen green beans
1 cup mushrooms, sliced
2 Tbsp scallions, thinly sliced

1 cup brown rice
2 1/4 cups water

Directions: Combine the first 10 ingredients together in a large bowl, mix well. Slice the chicken breast into  thin slices and combine with the marinade. Cover and marinate for at least 4 hours.

 Bring the rice and water to a boil in a medium saucepan. Cover and let simmer for 45 minutes or until water is evaporated.

Heat a large wok or frying pan over medium heat. Cook the chicken for 4 minutes on each side. Add remaining marinade and vegetables and cover and simmer for 10 minutes. Remove cover add cornstarch, stir quickly and cook additional 5 minutes. Serve hot!

Nutrition Facts: 2/3 cup rice with 3 oz chicken breast plus vegetables

Nutrition Facts
Serving Size  ( 314 g )
Amount Per Serving
Calories  382Calories from Fat 74
% Daily Value *
Total Fat  8g14%
Saturated Fat  1g7%
Trans Fat  0g
Cholesterol  68mg23%
Sodium  663mg29%
Total Carbohydrates  16%
Dietary Fiber  4g16%
Sugars  9g
Protein  33g83%
Vitamin A  9%Vitamin C  60%
Calcium  6%Iron  12%

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