January 17, 2022

Pineapple, chicken and veggies sautéed in a skillet make an easy weeknight dinner.

 

This easy pineapple-chicken stir-fry recipe yields a quick dinner for four people that combines the protein of chicken with the sweetness of fruit and a tiny bit of soy sauce for tangy flavor.

You can substitute different vegetables for the ones listed here — maybe chopped broccoli or snow peas instead of bell pepper and mushrooms? Serving this dish with a green salad and orange slices on the side makes a balanced meal that’s delicious and also kind to your waistline.

Tofu can be substituted in this recipe to make a vegetarian entree. Just marinate the tofu in a mixture of soy sauce and pineapple juice for 5-10 minutes before cooking.

 

Chopped chicken in a pan and bowls of chopped pepper, mushroom and pineapple to go into the skillet

 

Ingredients

8-ounce can of pineapple chunks, 3 tablespoons juice reserved
1 tablespoon low-sodium soy sauce
1 teaspoon cornstarch
1 tablespoon canola oil
1 tablespoon garlic, minced
2 boneless, skinless chicken breasts, diced
1 red bell pepper, sliced into thin strips
1 cup mushrooms, halved
2 cups cooked brown rice

Instructions

Whisk together pineapple juice, soy sauce and cornstarch. Set aside until ready to use.

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and sauté until fragrant.

Add chicken pieces and cook for about 6-7 minutes.

 

Chopped chicken, pepper, mushroom and pineapple, stir-fried in a skillet

After chicken is almost cooked through, add vegetables and pineapple to pan. Cook for 2-3 minutes, until tender.

Pour in the sauce and cook, stirring until thickened, about 30 seconds.

Serve stir-fry over cooked brown rice.

 

Stir fried chicken, vegetables and pineapple in a bowl with brown rice

 

Recipe: Pineapple-Chicken Stir-fry
Author: Health Plus, Vanderbilt University Medical Center’s employee wellness program
Serves: 4 servings
Ingredients
  • 8-ounce can of pineapple chunks, 3 tablespoons juice reserved
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon cornstarch
  • 1 tablespoon canola oil
  • 1 tablespoon garlic, minced
  • 2 boneless, skinless chicken breasts, diced
  • 1 red bell pepper, sliced into thin strips
  • 1 cup mushrooms, halved
  • 2 cups cooked brown rice
Instructions
  1. Whisk together pineapple juice, soy sauce and cornstarch. Set aside until ready to use.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and sauté until fragrant. Add chicken pieces and cook for about 6 to 7 minutes.
  3. After chicken is almost cooked through, add vegetables and pineapple to pan. Cook for 2 – 3 minutes, until tender.
  4. Pour in the sauce and cook, stirring until thickened, about 30 seconds.
  5. Serve stir-fry over cooked brown rice.
Serving size: 1/4 of recipe Calories: 295 Fat: 5 grams Saturated fat: .2 gram Carbohydrates: 37 grams Sodium: 205 milligrams Fiber: 4 grams Protein: 22 grams

 

Source: Health Plus, the health and wellness program supporting Vanderbilt University Medical Center employees.

 

 

Dinner