Photo of Chicken &  pineapple stir fry by WW

Chicken & pineapple stir fry

6
5
0
SmartPoints® value per serving
Total Time
35 min
Prep
10 min
Cook
25 min
Serves
4
Difficulty
Easy
Stir-frying over a high heat locks in all the flavours in this Oriental-inspired dish and keeps the chicken tender and moist.

Ingredients

Brown Rice, dry

200 g

Calorie controlled cooking spray

4 spray(s)

Chicken breast, skinless, raw

450 g, cut into strips

Spring Onions

4 medium, sliced

Red pepper(s)

1 medium, deseeded and cut into bite sized chunks

Pineapple

225 g, chopped

Chilli, Green or Red

1 individual, deseeded and finely sliced

Root Ginger

1 inch slice(s), grated

Chinese 5 Spice

¼ teaspoons, level

Blue Dragon Light Soy Sauce

2½ tablespoons

Instructions

  1. Cook the rice according to pack instructions. Drain and set aside.
  2. Meanwhile, spray a wok or large frying pan with the cooking spray. Heat until very hot, then add the chicken and stir-fry for 5 minutes until well browned, then remove from the pan and set aside. You may need to do this in two batches. Spray the wok again, then add most of the spring onions, pepper and pineapple, and stir-fry for 2-3 minutes.
  3. Reduce the heat, add the chilli, ginger and five spice powder, and stir fry for 1-2 minutes. Return the chicken to the pan and add the soy sauce. Stir-fry for 1 minute. Spoon the rice into 4 warmed bowls, top with the stir-fry and garnish with the remaining spring onions to serve.

Notes

Instead of chicken, you could use 450g lean pork tenderloin. Remember to adjust the SmartPoints.

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