Sweet and Spicy Stir Fry
"I started with a recipe my mother made -- I didn't enjoy it as it was too bland," says Brynna. "It got me wondering if I could change it so it could be something I liked, so I brainstormed. I came up with a new twist on Mom's recipe. The spicy chili-garlic sauce kicks up the sweet pineapples and orange juice, creating an explosion of flavors that are absolutely savory. I would serve it with a tall glass of skim milk because it makes a complete serving from every food group." - Brynna Robert, age 12, Louisiana
Makes 4 servings
Ingredients:
- 1 tablespoon canola oil
- 1/2 fresh pineapple, peeled and sliced
- 2 medium carrots, sliced on the diagonal
- 1/2 cup broccoli florets
- 1 red bell pepper, seeded and sliced into thin rings
- 4 cloves garlic, minced
- 2 teaspoons grated fresh ginger
- 2 cups cooked brown rice
- 1 (15-ounce) can chickpeas, rinsed and drained
- 3 scallions, thinly sliced
- 3 tablespoons reduced-sodium soy sauce
- 1 tablespoon chili-garlic sauce (optional)
- 1/2 cup coarsely chopped fresh parsley leaves
- 1 orange separated into sections
Preparation:
- In a medium sauté pan over moderate heat, warm 2 teaspoons of the canola oil. Add the pineapple slices and cook until golden and softened, about 3 minutes. Transfer the pineapple to a plate and set aside. Do not clean the plan.
- In the same pan, warm the remaining 1 teaspoon of oil. Add the carrots and cook for 3 minutes. Add the broccoli, red bell pepper, garlic, and ginger and sauté, stirring occasionally, until the vegetables are tender and brown, 3 to 4 minutes.
- Add the cooked brown rice, chickpeas, scallions, soy sauce, and chili-garlic sauce, if using. Stir and continue cooking for 4 more minutes. Add the parsley and the reserved pineapple and stir to combine. Serve the stir-fry with orange wedges to squeeze juice on top.
286 calories; 8 g protein; 53 g carbohydrates; 5.7 g fat (.46 g saturated fat); 519 mg sodium
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