Chicken & Pineapple Stir Fry

Chicken & Pineapple Stir Fry

This is a dish you can make after work in no time at all. The lovely taste of pineapple mixed with the Asian flavours of ginger and soy make this dish light and tasty.

CAL P/SERVE
425
kJ P/SERVE
1780
FAT P/SERVE
11.4g
CARBS P/SERVE
25.0g
PROTEIN P/SERVE
50.4g
SUGAR P/SERVE
20.8g
SODIUM P/SERVE
889g
FAT
%
2.5%
ENERGY RDI%
20.4%

You have the option to serve with 100g of cooked rice (not included in the nutritionals) per person which will add about 80 calories to the count.

Another option if you like a thicker sauce is to add at the last minute 2 tsp. cornflour mixed in with ¼ cup cold water and add to the stir fry. This will thicken the sauce and give it a lovely sheen.

Ingredients

  • 1 tbsp. olive oil
  • 1 large chicken breast (300g)
  • 60g pineapple, chopped
  • ¼ cup pineapple juice
  • 1 tsp. brown sugar
  • 2 tbsp. mirin or rice wine vinegar
  • ½ cup chicken stock, salt reduced
  • 1 large carrot, chopped
  • 100g broccoli cut into florets
  • ¼ onion cut into chunks
  • 2 cloves garlic, crushed
  • 1 tsp. ginger, crushed
  • 1 tbsp. soy sauce, light
  • 100g per person cooked rice (optional)

Method

  1. Heat olive oil in a non-stick fry pan or wok and saute onion and capsicum for a couple of minutes.
  2. Turn heat up and add chicken stir frying until chicken has seared.  Add broccoli, carrots, stock, ginger, and garlic cooking a further couple of minutes on high heat.
  3. Now add pineapple, juice, sugar, soy and mirin.  Turn heat down, simmer for a couple of minutes until all cooked.
  4. Serve immediately.

Nutrition Table

Servings: 2 Serving size:454g
Average Serve Average 100g
Energy 1780 kJ 392 kJ
  425 Cal 94 Cal
Protein 50.4 g 11.1 g
Fat, total 11.4 g 2.5 g
- Saturated 2.4 g 0.5 g
Carbohydrate 25.0 g 5.5 g
- Sugars 20.8 g 4.6 g
Sodium 889 mg 196 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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