Salteado de pollo con piña
Nutrition Facts
Serving Size 1/2 taza de arroz y aproximadamente 1 taza de salteado
Calories 299
| Amount Per Serving | ||
| Grasa monoinsaturada | 2 g | |
|---|---|---|
| Grasa saturada | 1 g | |
| Grasa total | 5 g | |
| Sodio | 244 mg | |
| Colesterol | 33 mg | |
| Fibra dietética | 4 g | |
| Proteína | 17 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Este salteado de pollo y piña está delicioso con su sencilla salsa casera.
Ingredients
(4 porciones)Para la marinada:
- 1 cucharadita de salsa soja con contenido reducido de sodio
- 1 cucharadita de vinagre de arroz
- 1/2 cucharadita de jengibre fresco rallado
- 1/2 libra (225 g) de pechuga de pollo deshuesada y sin piel cortada en cubos de 1 pulgada (2,5 cm)
Para el arroz:
- 1 y 1/3 de taza de agua
- 2/3 de taza de arroz integral
Para la salsa:
- 1 cucharadita de jengibre fresco rallado
- 3 cucharadas de jugo de piña sin endulzar
- 1 cucharadita de vinagre de arroz
- 1 y 1/2 cucharada de salsa soja con contenido reducido de sodio
- 1 y 1/2 cucharada de maicena
- 2 dientes de ajo, picados
Para el salteado:
- 1 cucharada de aceite de maní, dividida
- 1 zanahoria pequeña, finamente cortada en tiras diagonales
- 1 taza de pimiento morrón rojo picado, cortado en tiras de 1/2 pulgada (1 cm)
- 1 taza de acelga china picada
- 1 taza de trozos de piña enlatada sin endulzar
- 1/2 taza de cebollas verdes en rodajas
- 1 taza de guisantes (tirabeques)
Directions
For the marinade, in a small bowl, whisk together the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and add the cubed chicken. Seal and place in the refrigerator until ready to use.
To make the rice, add the water to a saucepan and place over medium-high heat. Cover and bring to a boil. Add the rice, reduce heat to low, and simmer until the water is absorbed and the rice is tender. Set aside and keep warm.
In a separate bowl, mix together the ingredients for the sauce. Set aside.
Before you begin, assemble and measure out all of the stir-fry ingredients. In a large wok, heat 1/2 tablespoon of the peanut oil over medium-high heat. Add carrots and red pepper and stir-fry for 2 to 3 minutes. Add the bok choy and pineapple and stir-fry 1 minute. Add onions and snow peas and stir-fry for another minute. Transfer mixture from the wok to a large bowl and set aside.
Return the wok to the burner. Add the remaining 1/2 tablespoon of peanut oil and the marinated chicken. Stir-fry about 3 minutes, or until the chicken is cooked through (internal temperature should be 165 F for 15 seconds). Add cooked vegetables and pineapple. Stir-fry for 1 minute more.
Stir the sauce mixture to make sure the cornstarch is completely dissolved. Add the sauce to the wok and bring to a boil. Cook until the sauce thickens and appears clear and shiny, about 1 minute.
To serve, add 1/2 cup of the brown rice to each of 4 warmed plates. Divide the chicken stir-fry evenly among the plates. Serve immediately.