CHICKEN PINEAPPLE STIR FRY
With a colorful mix of fresh vegetables and pineapple, this chicken pineapple stir fry recipe is a real eye catcher. Adding chicken provides additional protein, but this recipe is delicious as a meatless meal also.
Ingredients
Sauté ingredients
- 1/2 cup sesame oil for sautéing not toasted sesame seed oil
- 4 scallions
- 1 red pepper can be any color
- 1/3 pound pea pods (about 6 ounces) snow pea pods
- 1/2 teaspoon salt
- 1 chicken breast (or one half large breast) boneless skinless
- 1 can pineapple tidbits 20 ounce packed in fruit juice or syrup
- 1 tablespoon fresh chopped ginger or ½ teaspoon ground ginger
- 1 tablespoon toasted sesame seed oil optional
Sauce Ingredients
- 1 cup chicken broth
- 2 tablespoons corn starch
- reserved pineapple juice from can
- 1/4 cup soy sauce
Rice or noodles of your choice to serve the stir fry over
Instructions
Prepare Ingredients
- Chop the red pepper, trim the pea pods, trim and slice the scallions
- Chop the chicken into bite sized pieces and salt lightly
- Drain the juice from the can of pineapple into a small bowl or cup and reserve for sauce
- In a covered jar, shake up chicken broth, soy sauce, ginger and corn starch for the sauce.
- Cook rice or noodles as a bed to the stir fry.
Cooking Instructions
- For most of the cooking you will use medium high heat. But if your pan is getting so hot it is going to brown the ingredients or the pan has cooled down so you no longer have steam coming from the skillet, adjust accordingly.
- Use a 10 or 12 inch heavy bottomed skillet on medium high heat. Add half of the 1/3 cup sesame seed oil you have measured out and the sliced scallions. Stir for 1 minute to flavor the oil.
- Add red pepper and cook for two minutes to soften the red pepper.
- Add the snow pea pods and the salt and cook for 2-3 minutes, depending on how crisp you like your stir fry vegetables.
- Add drained pineapple and ginger. Mix them into the other sautéed ingredients.
- Push everything to the sides of the skillet so you can cook the chicken in the middle. Add the remaining half of the sesame oil. Add the chopped chicken to the middle of the skillet and cook until no longer pink (about 3 minutes). Then mix the chicken in with the rest of the ingredients.
- Once again, push the ingredients to the sides of the skillet so you can use the middle for thickening the sauce. Add the shaken sauce ingredients (the slurry) to the cleared middle of the skillet.
- When the sauce has come to a full rolling boil start mixing the sautéed ingredients into the sauce. Cook for another 4 minutes on medium heat to incorporate the flavors and thicken the sauce.
- Optional: Add 1 tablespoon toasted sesame seed oil before taking it from the heat. If you really want that flavor to shine, use 2 tablespoons.
- Remove from heat and serve over rice or noodles.
Notes
Nutritional values do not include the rice or noodles you may use as a bed for the stir fry.
This is great as a meatless meal. Leave out the chicken and use your favorite substitute in place of the chicken broth in the sauce.
Nutrition
Calories: 280kcalCarbohydrates: 10gProtein: 15gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 8gTrans Fat: 0.01gCholesterol: 37mgSodium: 1389mgPotassium: 422mgFiber: 2gSugar: 4gVitamin A: 1480IUVitamin C: 64mgCalcium: 35mgIron: 2mg
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