Orange Pineapple Chicken Stir-Fry(Lo-Fat)
A vibrant and flavorful stir-fry combining tender chicken, sweet pineapple, tangy oranges, and fresh vegetables, perfect for a light, healthy, and satisfying meal.
Ingredients
- 1 1/2 lb. boneless, skinless chicken breasts, sliced ⓘ
- 1 clove garlic, minced ⓘ
- 1 medium onion, sliced in rings ⓘ
- 6 oz. frozen snow pea pods ⓘ
- 1/2 tsp. ginger ⓘ
- 14 oz. can pineapple tidbits in juice, drained
- 2 Tbsp. cornstarch ⓘ
- 1/2 cup chicken broth ⓘ
- 11 oz. can mandarin oranges, drained
- 1 tsp. salt ⓘ
- 1/4 tsp. pepper ⓘ
Instructions
- Preheat a heavy frypan or wok for about 3 minutes on medium-high heat.
- Spray with nonstick corn oil cooking spray. Add chicken strips and minced garlic; stir-fry for about 3 minutes.
- Increase heat to high and add sliced onion and snow pea pods. Stir-fry for about 3 minutes.
- Add salt, pepper, ginger, and drained pineapple tidbits. Continue to stir-fry for about 3 minutes.
Tips & Substitutions
To enhance the flavors, marinate the chicken in a mixture of ginger and pineapple juice for 30 minutes before cooking. For a twist, consider substituting the chicken with shrimp for a lighter dish. You can also add bell peppers or carrots for extra color and nutrition. If you're looking for a quicker option, use pre-cooked chicken. Serve with rice or noodles to soak up the sauce.
Serving Suggestions
Serve this Orange Pineapple Chicken Stir-Fry over a bed of steamed rice or alongside quinoa for a wholesome meal. It pairs beautifully with Sweet And Sour Sauce For Dipping or a light soy sauce drizzle. For a complete dinner, consider serving it with a side of steamed broccoli or a fresh garden salad. This dish is great for meal prep and can be enjoyed as leftovers.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a microwave-safe dish and cover with a lid or microwave-safe wrap, heating in 1-minute intervals until warmed through. Avoid overheating to maintain the chicken's texture. This dish can also be enjoyed cold as a salad topping.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Pineapple Chicken Stir-Fry(Lo-Fat) contains roughly 449 calories, with 38g protein, 23g carbohydrates, and 22g fat. It is an excellent source of protein (76% of the Daily Value) and vitamin C (24% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 508mg per serving (22% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh pineapple instead of canned?
Yes, fresh pineapple can be used instead of canned for a fresher taste. Just ensure to cut it into small tidbits similar to the canned version. You may need to adjust the cooking time slightly to account for the texture difference, as fresh pineapple can cook faster.
Is this recipe suitable for meal prep?
Absolutely! This Orange Pineapple Chicken Stir-Fry is perfect for meal prep. You can cook a large batch and store it in individual containers. Just reheat when you're ready to eat. It's a great option for healthy lunches throughout the week, and the flavors only get better after sitting a day or two.
What can I substitute for chicken to make this dish vegetarian?
To make this stir-fry vegetarian, consider substituting the chicken with tofu or tempeh. Both options will absorb the flavors well and provide a good source of protein. You may also want to increase the quantity of vegetables, like snow peas and bell peppers, to create a more filling dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).