1 cup brown rice, uncooked
8 ounces skinless chicken breast, raw
1 onion, yellow
4 cups broccoli, chopped, frozen
2 cups pineapple chunks, canned in juice
1 tablespoon cornstarch
2 tablespoons soy sauce, reduced sodium
1 tablespoon sesame oil
2 garlic cloves
1 teaspoon ginger root, fresh
3 tablespoons almonds, slivered
Preparation
Prepare rice with water according to package directions; keep warm.
Meanwhile, trim any visible fat from chicken and cut into strips; set aside.
On a clean cutting board, peel and slice onion; thaw broccoli.
Drain the pineapple into a measuring cup. Add water to equal 3/4 cup of liquid.
Stir the corn starch and soy sauce into the pineapple juice; set aside.
Hea oil in a large non-stick skillet over medium-high heat. Add garlic (minced) and ginger (grated); then add chicken and onions. Stir-fry 4 minutes, or until chicken is cooked through.
Whisk pineapple juice mixture and add to skillet. Add the pineapple, broccoli, and almonds to the skillet; stir to combine.
Cover, reduce heat to medium-low, and simmer, stirring occasionally, for 3 to 4 minutes or until broccoli is crisp-tender and sauce is thickened.
Serve immediately over cooked rice. Enjoy fortune cookies for dessert, if desired.
Nutritional Information
| Calories | 440 |
| Calories from Fat | 80 |
| Total Fat | 9 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 35 mg |
| Sodium | 360 mg |
| Total Carbohydrate | 67 g |
| Dietary Fiber | 8 g |
| Sugars | 19 g |
| Protein | 23 g |
| Vitamin A | 35% |
| Vitamin C | 170% |
| Calcium | 15% |
| Iron | 20% |
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