Name: Pineapple and Mango Chicken Stir Fry
Prep time: 20 min
Cook time: 10 min
Yield: 4
Ingredients: 1 Cup Fresh squeezed orange juice 3 Tbsp. Soy sauce 4 Small garlic cloves; finely minced 1 Tsp. Chinese five spice powder 1/4 Tsp. Crushed Calabrian chili flakes 1 Lb. Chicken thighs; cut into small pieces 2 Tbsp. Cornstarch 2 Tbsp. Canola oil 1 Cup Broccoli florets 1/2 Red bell pepper cut into strips; 1/2 Cup water chestnuts sliced; 1 Cup blanched baby carrots; 3 Green onion white/light green and dark green separated; 1 Cup Fresh mango chunks; 1 Cup Fresh pineapple chunks; 2 Cups Brown rice cooked and hot; 4 Tbsp. Cashews; 2 Tbsp. Toasted sesame seeds

YIELDS:

4 servings

PREP TIME:

0 hours 20 mins

COOK TIME:

0 hours 10mins

TOTAL TIME:

0 hours 30mins

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ingredients

1 Cup Fresh squeezed orange juice

3 Tbsp. Soy sauce

4 Small garlic cloves, finely minced

1 Tsp. Chinese five spice powder

1/4 Tsp. Crushed Calabrian chili flakes

1 Lb. Chicken thighs, cut into small pieces

2 Tbsp. Cornstarch

2 Tbsp. Canola oil

1 Cup Broccoli florets

1/2 Red bell pepper, cut into strips

1/2 Cup water chestnuts, sliced

1 Cup blanched baby carrots

3 Green onion, white/light green and dark green separated

1 Cup Fresh mango chunks

1 Cup Fresh pineapple chunks

2 Cups Brown rice, cooked and hot

4 Tbsp. Cashews

2 Tbsp. Toasted sesame seeds

DIRECTIONS

1. Make your sauce first. Mix the orange juice, soy sauce, garlic, Chinese five spice and red pepper in a small measuring cup. Put to the side.

2. Mix the cornstalk and chicken in a bowl.

3. Heat a wok or large skillet with the canola oil. When really hot but not smoking, add the meat and cook for about five minutes (stirring constantly). Add all the veggies except the dark green onion (save that for garnish) and cook 1-2 minutes.

4. Add the sauce and cook for a couple of minutes until the cornstarch thickens that sauce and it gets hot and starts to bubble. Stir in the pineapple and mango.

5. Serve the mix on top of the brown rice and garnish with the sesame seeds, cashews and dark green part of the onion. Enjoy.

NOTES: This is a fast and delicious stir fry that gets a little heat from the chili flakes and a dose of sweetness from the pineapple and mango. There are lots of good for you veggies and brown rice and nuts for another healthy dose of protein and fiber.

Most of the work in this dish comes from prepping everything before the cook. You can make your sauce and cut your veggies hours and up to a day ahead. The cook time is fast and if you use that great product: 90 second brown rice, this is a piece of cake to pull together. Those 90 second rice packages found in the rice isle are cooked in the microwave in 90 seconds and really help out in the middle of the week.

Feel free to use your favorite veggies in this dish and/or use chicken breast if that is your preference. I like to blanch my carrots in boiling water for a couple of minutes to slightly soften them but that is my personal preference. The sprinkle of nuts can be nuts of your choice so have fun with this dish. It is colorful, tasty and good for you.

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