Pineapple-Soy Chicken and Vegetable Stir-fry Recipe

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Pineapple-Soy Chicken and Vegetable Stir-fry
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Ingredients
11
Count
Nutrition
454
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Bring 2 cups of the water to a boil in a 2-quart saucepan. When the water boils, add the rice, cover the pan and reduce the heat to low. Cook for 17 minutes or until the rice is tender.
  2. Meanwhile, combine the pineapple juice and soy sauce in a medium bowl. Cut the chicken breasts into bite-size pieces and place in a small bowl. Pour about one-quarter of the pineapple-soy mixture over the chicken and stir to coat. Set aside the remaining sauce mixture. Cut the scallions into 1/4-inch pieces, using all of the whites and enough of the tender green tops to make 1/2 cup. Set them aside.
  3. Heat the oil in a 12-inch skillet over medium-high heat. When the oil is hot, pour the sauce-coated chicken into the hot skillet. Stir and cook until the chicken is no longer pink on the outside, about 4 to 5 minutes.
  4. Add the garlic, ginger, and fresh vegetables. Continue to stir and cook for about 3 more minutes, until the vegetables just begin to get tender. Add the reserved scallions.
  5. Add the remaining soy-sauce mixture to the skillet. In a small jar that has a lid, mix the remaining 1/4 cup of water with the cornstarch and shake well. Add to the chicken mixture and stir and toss until the sauce has thickened, about 2 minutes. Serve at once over hot cooked rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 454.03 Kcal (1901 kJ)
Calories from fat 168.55 Kcal
% Daily Value*
Total Fat 18.73g 29%
Cholesterol 66.89mg 22%
Sodium 2488.67mg 104%
Potassium 512.57mg 11%
Total Carbs 40.12g 13%
Sugars 19.96g 80%
Dietary Fiber 8.12g 32%
Protein 38.17g 76%
Vitamin C 23.2mg 39%
Iron 1mg 5%
Calcium 43.7mg 4%
Amount Per 100 g
Calories 64.27 Kcal (269 kJ)
Calories from fat 23.86 Kcal
% Daily Value*
Total Fat 2.65g 29%
Cholesterol 9.47mg 22%
Sodium 352.29mg 104%
Potassium 72.56mg 11%
Total Carbs 5.68g 13%
Sugars 2.83g 80%
Dietary Fiber 1.15g 32%
Protein 5.4g 76%
Vitamin C 3.3mg 39%
Iron 0.1mg 5%
Calcium 6.2mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.8
    Points
  • 12
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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