Pineapple Chicken

• 分量: 6 servings
• 調理時間: 15 minutes
• 総時間: 30 minutes

材料

½ cup low sodium soy sauce

½ cup pineapple juice (from the canned pineapple (see ingredients below)

2 tablespoons packed brown sugar

2 tablespoons honey (or pure maple syrup)

1 tablespoon rice vinegar

1 teaspoon sesame oil

2 teaspoons minced fresh ginger

3 cloves garlic (minced)

1 ½ tablespoons cornstarch

2 ½ tablespoons avocado oil or olive oil (divided)

1 ½ pounds boneless skinless chicken breasts or thighs (cut into 1-inch pieces)

salt and pepper

1 small red onion (chopped into 1-inch pieces)

1 red bell pepper (chopped into 1-inch pieces)

4 cups broccoli florets (½ pound), chopped into small bite-size pieces)

20 ounces canned pineapple chunks in 100% juice (reserve the juice for the sauce)

cooked rice (optional, for serving)

chopped green onions (optional, for serving)

手順

In a medium bowl, combine all of the teriyaki sauce ingredients. Whisk until well combined.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the chicken pieces to the pan and season with salt and pepper. Let the chicken brown on the first side for a few minutes. Then toss and continue cooking, stirring occasionally, until cooked through. (This will take about 7-10 minutes, depending on the size of your chicken pieces. Thighs take a bit longer to cook through than chicken breasts.) If the pan gets too hot, reduce the heat to medium. Transfer the chicken to a clean plate.

Add the remaining 1 ½ tablespoons of the oil to the skillet, followed by the red onion, bell peppers and broccoli. Cook, stirring often, for about 4 minutes, until the vegetables are almost crisp-tender.

Return the cooked chicken to the pan and add the pineapple. Whisk the teriyaki sauce again to make sure the ingredients are well combined and then stir the sauce into the skillet. Cook, stirring often, for 1-2 minutes, until the sauce starts to thicken. Remove the pan from the heat.

Serve the pineapple chicken over cooked rice, garnished with chopped green onions, or as desired.

栄養

• カロリー: 346 kcal
• 脂肪総量: 10 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 7 g
• コレステロール: 73 mg
• ナトリウム: 921 mg
• 炭水化物総量: 37 g
• 食物繊維: 4 g
• 糖質総量: 28 g
• タンパク質: 29 g