Chicken & pineapple stir fry
Stir-frying over a high heat locks in all the flavours in this Oriental-inspired dish and keeps the chicken tender and moist.
Brown Rice, dry
Calorie controlled cooking spray
Chicken breast, skinless, raw
450 g, cut into strips
4 medium, sliced
1 medium, deseeded and cut into bite sized chunks
225 g, chopped
Chilli, green or red
1 individual, deseeded and finely sliced
1 inch slice(s), grated
Chinese 5 Spice
¼ teaspoon(s), level
Light Soy Sauce
- Cook the rice according to pack instructions. Drain and set aside.
- 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.
- 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.
Instead of chicken, you could use 450g lean pork tenderloin. Remember to adjust the SmartPoints.