Pineapple Chicken Stir-Fry with Black Bean Sauce
Velvety, sharp and full-flavored, homemade black bean sauce tastes just like the Chinese takeout mainstay.
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COST PER PLATE: $2.98
Ingredients
- 2/3 cup short-grain brown rice
- 1 1/4 cups BPA-free canned unsalted black beans, drained and rinsed
- 1/4 cup low-sodium chicken broth
- 2 tbsp reduced-sodium soy sauce
- 2 tbsp rice vinegar
- 1 tbsp peeled and minced fresh ginger
- 1 tbsp minced seeded jalapeño chile pepper
- 2 tsp raw honey
- 2 tsp minced garlic, divided
- 2 tbsp white whole-wheat flour
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 2 tsp safflower oil, divided
- 1 small white onion, finely chopped
- 2 cups button mushrooms, trimmed and quartered
- 2 cups snow peas, trimmed and strings removed
- 1 cup peeled and diced fresh pineapple
Preparation
- Cook rice according to package directions.
- Meanwhile, prepare sauce: In a food processor, combine beans, broth, soy sauce, vinegar, ginger, jalapeño, honey and 1 tsp garlic. Process until smooth, about 1 minute. Using a mesh sieve, strain.
- To a shallow bowl, add flour. Dredge chicken in flour, turning to coat. In a medium large sauté pan on medium-high, heat 1 tsp oil. Add chicken to pan and stir-fry until light golden brown and almost cooked through, about 8 minutes. Transfer to a bowl.
- In same pan, heat remaining 1 tsp oil. Add onion and remaining 1 tsp garlic; stir-fry until onion is tender, about 3 minutes. Add mushrooms and stir-fry until golden brown, about 4 minutes. Add snow peas and pineapple; stir-fry for 1 minute. Return chicken to pan along with any juices. Pour sauce over chicken and vegetables, stirring to coat. Cover and bring to a simmer on medium-low until chicken is cooked through, about 3 minutes. Serve stir-fry over rice.
Nutrition Information
- Serving Size 11/3 cups stir-fry and 1/2 cup rice
- Calories 423
- Carbohydrate Content 56 g
- Cholesterol Content 83 mg
- Fat Content 7 g
- Fiber Content 8 g
- Protein Content 36 g
- Saturated Fat Content 1 g
- Sodium Content 360 mg
- Sugar Content 11 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 3 g